2. I NTRO TO C ARB C YCLING

3. W HY C ARB C YCLING ? Keep your metabolism as high as possible so you can maximize fat burn. Hormone regulation. Provides options to overcome plateaus. Provides flexible meal options

4. H IGH -C ARB D AY Alternate High-Carb and Low-Carb days Protein and a carb with five meals in the day Keep your metabolism running hot loading your muscles with glycogen and enough calories to keep your metabolism high

5. L OW -C ARB D AY Protein and a carb for breakfast Remaining four meals consist of a protein, veggies, and a good fat Deplete glycogen from liver and muscles cause bodies to burn stored body fat at a fast rate Glycogen comes from our good carbs

6. C HRIS P OWELL ’ S E ASY C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC 1 1 1 1 1 1 1 1

7. C HRIS P OWELL ’ S C LASSIC C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC HC

8. C HRIS P OWELL ’ S T URBO C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC HC LC

9. F OOD P REPARATION You can spend your time: A)cooking numerous meals for the week in bulk B)as you go throughout your day

10. S IX W EEK M ENU – W K 1

11. W EEKLY S HOPPING L IST

12. P ORTION C ONTROL Protein – male = 5 oz female = 3 oz Carbs – male=1.5 cups female = 1 cup Veggies – male= 3 cups female = 2 cups Fats – male =2 tbsp females= 1 tbsp