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Faculty members will always be on hand to monitor the proceedings, so if you go this route, you can be sure the services you receive will be safe and appropriate. As premiums go up, co-pays, coinsurance and deductibles go down. And personally I'd have liked the package to have included those important discographical details such as recording dates and sources. I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas. How Much Will it Cost? Good luck on your marathon!

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The Extreme Cycle | Meal Planning Tips

Think again, my friend. Just as it was surprising to realize that Unity , the album before this, was Tams' first solo outing, it's still a little shocking that, with more than 30 years' experience and a hand or two in at least one of folk-rock's seminal albums, Home is only the second collection to carry the Tams monicker.

And, as might be expected, he's learned a thing or two with all those years under his belt. One of those lessons is to keep your material varied, for that way is the path to holding the attention of your audience. Thus, possibly with that thought in mind, he's penned some stirring uptempo firecrackers and sprinkled them, like hundreds and thousands, across his latest home-baked offering. The first of them, to draw the punters in, is track number one, You don't know me anymore.

With telling, hurting observations, it concerns a man's realization that the relationship with his lover has lost its spark. But, though the song brims with sadness, it's sung to a strident beat pushed along by Keith Angel's drums, swollen by the lovely rich tones of Alan Dunn's Hammond organ and lifted by the first of many fine lead guitar breaks from Graeme Taylor. In stark contrast to the superficial happiness of the album's opener, track two is like a damp, overcast afternoon stood among the ruins of a derelict northern mill.

Featuring just Tams - singing and playing guitar, bass and keyboards - and Angel, it's dark and doomy, with the percussionist really coming into his own. His marimba soaks through the melody with all the persistence of a relentless drizzle at the same time as his staccato drums seem to mimic short, sudden downpours.

The song has a bleak beauty that's hard to ignore. In The ballroom , Tams slips into his pumps for the first of two songs marking the lure of the dance. Littered with characters looking for something they'll not find in this palais de danse, the song's filled with a sadness not entirely bereft of hope. Dunn again shines, initially on piano accordion and then with a delicious Hammond organ pattern filling the latter half of the song. Red gown starts with Tams' acoustic guitar and vocals, and the organ, this time played by Barry Coope, before Taylor lets rip with a perfectly measured lead break.

Unlike The ballroom , the lyric is filled with the excitement and expectation of an evening's fun: But it's historical ballads at which Tams excels and Home has a belter right at its heart.

She was an angel all in my eye, which made me from my colours to fly". He is eventually betrayed, court martialled and executed with a timely warning to all young men who fall in love. Other top-notch tracks on a top-notch album are: Right on time - Tams solo with his acoustic guitar - The traveller and Bound east for Cardiff. It may say John Tams on the front of the package but due credit must go to his fellow players, each of whom more than earns his crust here. In addition to the already mentioned Taylor, Dunn, Angel and Coope, Andy Seward 's bass is bang on the money throughout.

Home is an album that reveals new treasures with each play. It's a natural progression, and a more than worthy follow-up, to Unity and it's stating the obvious to say that any who enjoyed Tams' first album will love this. JT call Home sorry! Music Of The Good Hope T2 The recent National Theatre production of the play The Good Hope , relocating the tale in Whitby, provided the vehicle for a new musical collaboration between Messrs Tams and Taylor reunited in an echo of former Home Service and Albion Band glories , providing a telling 17 minutes' worth of soundtrack that's recorded here.

They've roped in the talents of Chris Coe, Alan Dunn, Charlie Hart and Clare Taylor; Chris Coe's is certainly the dominant presence, contributing some extraordinary vocals, hammer dulcimer and even some clogging! Personally, I could easily have done with three times as much music, but the absorbing and riveting nature of what there is proves a sufficiently poignant and effective tribute to the fishing communities around the tragedies of which the play is based.

Named for a favourite hiking spot in the Adirondacks region of northern New York state, this is the new project by Mike Ferrio, the former frontman of Tandy which came to an end with the death of multi-instrumentalist fellow member Drew Glackin. Deciding to start over rather than continue without Glackin's integral input, Ferrio assembled a collective of musicians who played with names such as The Silos, Ron Sexsmith and the Guthries plus violinist Eleanor Whitmore to put together what he describes as 'an artistic project for a lost friend.

Recorded live on vintage analogue equipment, the songs inevitably deal with the big issues of death, friendship, life and love, the music embracing elements of soul, rock, folk, gospel, and Americana with instrumentation that includes organ, horns, harp, strings and, notably on the wide open prairie skies ambience of More Than A Feeling no, not that one , harmonica. With tracks clocking in between two and a half and six and a half minutes, it's clearly a work born of great personal emotion, Ferrio's dusty timbre leaking wistful reminiscence and sadness but also, as with the uptempo The Seven Sisters, alight with hope.

Lyrically there's much religious imagery alongside that of mortality and transience with, as on the sparsely arranged The Perfect Circle with its otherwordly background ambience, calls to make the most of the 'diamond days', before 'your deal goes down.

One to let wash over you as things like Requiem For Andrew, On Faith and Heaven In The Haze with its gospel choir seep into the soul, it's both a poignant, reflective elegy and the birth of a new future.

You know you're good when such an august figure as Steve Earle is in your corner. Just how good is demonstrated by the fact that yours is the first music he featured on his radio show. Rarely has a set of songs contained such an impact and achieved it so deftly.

Both albums - initially a limited release on Yellow Slipper records - refuse to take the easy route of wave after wave of trite, clichéd lyric and catchy melody, the effects are much more subtle. Tandy draws you into an intimate and personal world until you're not so much a listener as a welcome confidant. Ferrio's voice sits squarely in the middle of some gossamer delicate melodies and, throughout both albums, tracks build thoughtful layer upon thoughtful layer until they become utterly irresistible.

Ferrio is joined on his endeavours by kindred spirits Ana Ege and Malcolm Holcombe. While both Ege and Holcombe are talented musicians, it's the combined spirit and determination of the three to cosset and comfort the music that provide the albums true delights.

Tandy may not shout from the rooftops but its music is deafening in what it has to say. Ferrio and co display an unerring accuracy in getting to the root of every note and word, there is not a wasted second on either album. Musicians like Ferrio, Ege and Holcombe don't deserve labeling, leave that cheap trick for lesser talents. Two for the price of one - with a bonus track on each! There's two ways of looking at this.

Either Tandy's publicist is pursuing the 'less is more' line of thinking or the band prefers to let its music do the talking because biographical details are scarce. The other members of the band are: Whether they are roots rockers, rock n rollers or something completely different, I'm A Werewolf hits with the force of an express train. A malevolent harmonica stalks it, like some unseen predator in the night, you can almost taste the fear.

If you have a gravelly singing voice and write the kind of deep, dark songs that fit that voice perfectly, then there are certain people you must expect to be compared to.

Tom Waits is one, Tom Ovans and Warren Zevon are a couple of others and Ferrio slots right in with them, however this is an album that has as much light as shade. Without cooling the white-hot intensity of the rock 'n' roll, the album moves into Bait. To describe it as 'lighter' would be wrong but it's certainly airier than its predecessor.

Listening to Tandy is akin to being caught in a vice-like grip, even if you wanted to escape there's no chance. All you can do is sit tight and listen intently, the effort is rewarded by the tender Evensong. After the maelstrom to hear a heart being poured out is a startling moment. It's brought into even starker relief by the almost operatic feel to Misery Boys, a song of distinct parts - neither the lyrics nor the melody are there merely to support each other - which come together to produce a much grander whole.

Singer-songwriter Mike Ferrio is occasionally joined by Ana Egge, their duets creating the sense that he's Gram, and she's you-know-who! Incidentally, in terms of packaging this CD ought to be regarded as the benchmark against which all self-released albums are judged.

The package includes a lyric booklet, sticker, personally signed band photograph and the video for Girls Like Us - all mightily impressive for a release limited to a mere five hundred copies. This would, of course, matter not a jot were the music not so captivating. To A Friend is an album as intimate as it's title suggests, a mature, crafted meditation on the past, which is destined for 'buried treasure' status in the future.

Tandy - The Lowdown Gammon Fronted by gifted songwriter Mike Ferrio who has a voice somewhere between John Prine and Steve Earle, the New York quartet have been making the rounds now for some six years, totting up three self released albums along the way.

With a rising awareness of their brand of Americana and now signed to a proper label, they've taken the opportunity of gathering together the best of the old tracks with a couple of new numbers for good measure. The presence of tabla on Becky California is indication that they're prepared to explore beyond the usual roots rock fence without sacrificing their distinctive rural mood, and if more recent numbers such as The Truth Is Better Than A Lie or the Byrdsian pedal steel driven Sister Golden Hair are stripped down, the more musically fleshed out likes of The District Doctor, Shine and Ted are no less convincing testimony to the band's keening charms.

Their Lichtenstein's Oriole album pricked up ears when they played the UK a few years back, and it's good to revisit their lollopping bluesy collaboration with the late Dave Von Ronk on Lorna and be reminded of the Steve Earley I Signed A Circle and the simple but complex storytelling childhood reminiscences of Pictures of China. Tandy's latest album ' Lichtenstein's Oriole ' is an ornithologist's delight: Artwork out of the way, the music is pure joy: The album drives along with acoustic and electric guitars from Ferrio and Jay Sherman-Godfrey, aided by Dobro and lap steel from session man David Hamburger, fiddle from Miss Darlene, Sibel Firat's cello, cajun accordion from Charlie Giardano and Ferrio's harmonica.

It's a fine, fine album with hidden depths and secrets beneath the instant pop appeal. At the Bar Club and a pub gig, Rosie O'Grady's in Camden, in May, they produced as perfect a sound as a band can make, even with a slightly changed line-up, without losing any of the vitality or magic of the album. Maybe it's the other way round - the album perfectly captures the ' live ' Tandy. Well, the album was mostly recorded ' live ' in the studio and they have at least three elements working perfectly together in both album and ' live ': Tom McCrum's acoustic sticks drumming on tour he used just brushes and acoustic sticks on snare and never missed a beat.

Virginian Miss Darlene's fiddle was a smoothly mellifluous constant. Mike Ferrio controlled the whole with his songs: Language can be percussive in its own right; here the words roll rhythmically along, as much an instrument as his harmonica. And there were no jokes or wisecracks between songs - just straight into one great song after another.

An album to hug to death and buy for special friends. I hope they come back to the UK soon. Rochdale's Will Tang hasn't exactly taken the conventional route to gaining UK recognition. He made his name in Hong Kong by starting off in the burgeoning blues and jazz scene before going on to be a highly rated session harmonica player playing for, amongst others, Jackie Chan. From there he went on to his first record deal and paling 10, seater stadiums. After a further four albums he decided to come home to the UK, settle in Manchester and release his debut UK album.

Opening with the eponymous title track, Will sets about realising the boast of the album's title. There is certainly a big change from his last album, The Other Side although eight of the thirteen tracks on offer are from that very same album.

The title track is acoustic rock that has him in the same class as Paulo Nutini and David Gray. Troubles Down, one of the new songs, is sedate country rock with well executed slide guitar. On My Way, another of the new tracks, stays in the acoustic vein and sees him straying away from the blues. This shows a level of sensitivity and vulnerability. He beefs it up a bit for The Other Side, which heralds the return of the electric guitar and, more importantly, the harmonica.

This gritty, blues influenced rocker is a welcome addition. Red City Blues returns to an acoustic setting and is not a blues, as such, but rather a slinky rocker. Something Special is a new one and although it is upbeat, it is unmemorable. Stories is more soft acoustic rock but Love Bites is a bit harder and his voice suits this.

He gives the harp another airing on Time Of Day and the fuzzed vocal adds to the overall stormy effect. Drifting is not the blues classic as you may have expected but another acoustic rocker, this time much in the style of the aforementioned Mr Nutini. The last official track is Sun Down, which is a harmonica blues which is short, sweet and cuts the soul. There are two bonus tracks, remixes of Travellin' Man the normal mix of which is not on the album and Love Bites.

The former is a contemporary acoustic blues and the latter adds snappy drums from Geoff Holroyde to give another gritty modern blues. They say that a change is as good as a rest so Will Tang must be completely rested for his next charge for widespread recognition. A Hong Kong harp player, you've got to be kidding? Well, I'm not and William Tang has as much right as anyone to express his love of the blues. The opener, Walkin' Round is excellent and a song that any U.

It is a very good introduction to the playing of William and he has surrounded himself with good musicians. This is a 'live' studio album and gives us a feeling of how the band would sound in an intimate club - fantastic. It's Alrite rocks - it's another Tang song and guitarist Murdoch produces some good slide guitar before William goes almost apoplectic at the end.

Sweet Little Angel is a B. King song and he has done the right thing by not trying to sound like the great man and there is some more strong guitar work from Murdoch. The Thrill Is Gone is the song made famous by B. King but William's voice is not really suited to this but the interesting use of harmonica redeems it. It is an instrumental finish to a good album and, like the other tracks, is held together by the tight drumming of Mark Menezes. Canada's Tanglefoot have become one of that country's most popular exports, with a loyal following in the UK largely due to their storming, swashbuckling appearances at festivals.

In the flesh they've an almost overwhelming, distinctly larger-than-life presence which draws you into their stirring and passionate music: One special thing about Tanglefoot is that even though the band's always had a strong "corporate identity" as a performing unit, each of its members is a more than capable front-person when taking the lead role on a song. There's a wide gamut of emotions on display, from Al's deliciously menacing theatrical portrait of the Bishop on Boot Soup and guitarist Steve Ritchie's charming swing-idiom retelling of When Dad And Uncle Archie Lost The Farm, both of which contrast nicely with Tanglefoot's tremendous, lively take on the traditional Paddle Like Hell done in authentic French-Canadian dialect, naturally!

The band's newest recruit, flamboyant fiddle player Sandra Swannell, contributes loads more than just a pretty face and some spirited musicianship, and not just in the vocal-harmony department but in the shape of a fine song, the story of Maggie, which fits in really well with the rest of the group compositions.

Steve's anthem For The Day another well-harmonised acappella item forms an ideal closer. Maybe you'll feel that the brief sequence of slightly silly extraneous outtakes tacked on at the end should have been left on the cutting-room floor, but at least you can exit before they start. Any mild sense of underplay at moments during the set is only apparent while memories of the band's massive live presence remain in your mind; what's important is that Tanglefoot still make a suitably big sound even on disc and they're on splendid form both vocally and instrumentally here.

After five studio albums and even more UK tours, the big hairy ones have finally got round to releasing a live CD. Captured Alive brings right into your living-room or bedroom, car or privy! Recorded in Toronto over three nights in May last year, and following hard on the heels of the release of their successful Agnes On The Cowcatcher CD, this minute selection of definitively passionate, full-frontal Tanglefoot performances marks a watershed in the band's development.

It acts as both a swansong for the retirement of original member Joe Grant from performing with the band although he continues to write for them and as an introduction to new recruit, fiddler Terry Snider they appear together on the set's finale La V'la M'Amie.. If you don't already know Tanglefoot from their many riotous UK festival appearances thus far, take heart: I need to come clean myself, for during the early years of their career I was wondering what all the fuss was about.

I couldn't deny their energy, passion, musicianship and artistry, but somehow their larger-than-life presence, at least on CD, seemed overly concerned with maximising the impact with over-the-top delivery and a certain amount of posturing, which, although designed to impress, left me somewhat cold in the end.

But more recently I've been a bit of a convert even though it's still the case that not all of their material totally convinces me , and not only because experiencing the band live is a whole different kettle of fish. Quite simply, Tanglefoot are a top-flight live act, working hard, giving value aplenty with their supercharged, upfront performances of folk-tales that veer credibly from the good-natured and cheekily witty to the tragic and highly poignant, counterpointed by a true instrumental versatility and a hell of a stage presence.

Tanglefoot are true showmen, who know how best to present their uniformly strong material and how to please an audience and keep their interest throughout a set.

There are no longueurs, and every song's a winner, whether rollicking or thoughtful. With 14 songs ranging far and wide through the band's healthy back-catalogue, together with five intros, and all encased in a handsome, heavy-duty digipack with photos, lyrics and notes, Captured Alive is as essential for the Fan as for those who still need convincing of Tanglefoot's already legendary status.

A sure-fire chart hit? That's the way it's always been for those of us who have found our music in the margins; the ' word ' passed by a friend, a great review in an American magazine, a link on the internet. We find our music under the radar. Michael Tarbox's unpretentious foursome, with himself on guitars and vocals, Jon Cohan on drums and percussion, Daniel Keller on violin and vocals and Johnny Sciascia on bass fiddle and vocals, strut their raw, rootsy rockers with a genuine feel for the soul of the South.

It's unpasteurised and so real you can taste it. Fresh arrangements guarantee you're not left with that ' jeez, there goes another blues standard again ' feeling. The core of the band started with Joss Clapp acoustic bass and Rob Armstrong cittern. Having worked together intermittently as a duo, they were soon joined by Ben Murray accordion and Jon Redfern drums and ultimately Emma Hancock fiddle.

This is their second album, and although it does not feature Emma, still gives a good impression of the band as they are today. Not folkrock red in tooth and claw, but a much more subtle variation. There are tinges of Bert Jansch, celtic, cajun, jazz, and other influences even Pink Floyd on a pot puree of memorable tunes and songs.

The rather down beat title track kicks off the album - actually it's a bit of a grower - followed by a splendid instrumental, Russian in feel with Celtic overlays. Next up is the sprightly song ' Fires ', featuring some nice accordion and acoustic guitar. Next up is a real gem - ' Dark Eyed Sailor '. The well known trad song given a drop dead gorgeous acoustic arrangement. The CD is worth buying for this track alone.

Finally, is ' Bagels ', another well played and enjoyable tune set. All in all, a real gem of an album, and one to add to anyone's CD pile. From the name alone, Tattie Jam might be deduced to be either frivolous or fusionist, but although this Scottish duo incorporate elements of those traits they're embraced as entirely positive qualities that don't overstay their welcome.

Here we have two very accomplished instrumentalist-singers: Each of them is intensely but wholly naturally capable of switching between lead and supporting roles during the course of a song or instrumental set, as the music demands, and their open-minded versatility enables them to maintain a constant freshness of approach that, though employing a necessary measure of thoughtful pre-arrangement, also retains both a healthy degree of spontaneity and the all-important element of surprise for the listener within the unusual flavourings and often strange twists and turns of text and texture.

In this way, Tattie Jam always manage to tread the fine line, and maintain the all-important balance, between the contrasting elements of their musical personalities, allowing each of these to percolate to the surface at the appropriate moments. Their respectful attitude to tradition is given due weight, while the slightly more facetious side of life is not neglected, being cheekily conveyed in a lively Scottish fashion.

Entertainment value is high throughout the disc in fact, as is the level of invention in the musical arrangements. In the duo's takes on traditional ballads Earl Richard and The Birken Tree , no stone is left unturned in their enthusiastic communication of the narratives, yet their responses are finely tuned and sensitive with it, and you never feel that they're selling their material short. Ruaridh himself has had a direct involvement in the composition of seven of the disc's 13 tracks: Forty and the sprightly Summer Shower jig and three of the vocal items.

But in all honesty I'd have to go as far as to say that every single one of the disc's tracks has distinctive and commendable qualities all its own, right from the attention-grabbing nay, arresting , spectrally bluesy album opening, the prelude to the duo's driving rendition of Robert Tannahill's Are Ye Sleepin', Maggie?

Lest it be thought I'm concentrating unduly on the duo's vocal prowess both are excellent solo singers, with an unerring ability to harmonise with each other as a bonus , I must emphasise that their instrumental skills are also second to none. Seylan, playing a five-string electric instrument, coaxes with her determinedly syncopated bow-strokes some of the most attractively funky cello playing you're ever likely to encounter, balanced by an equally determined sensuous lyricality, while Ruaridh's sense of rhythm whether on tenor banjo or guitar is utterly infectious and balanced by an understated dexterity and sureness of purpose hear how he negotiates the tricky contours of the Nine Pint Favourite set for instance.

This vibrant duo certainly have a lot going for them, not the least a unmistakable sound, and they've produced what I can only describe as an outstandingly inspired debut CD, one which I'd not hesitate to class as undoubtedly one of the finest Scottish albums on the market at the moment. If you're looking for a seriously different angle on Scottish tradition with a contemporary slant, then Tattie Jam will fit your bill very well indeed. It's great to see on CD at long last this treasured LP from the tail-end of the s that first appeared on the Argo label in; it forms part of the tentatively continuing programme of reissues from the admirable Talking Elephant stable In Port is set to follow very shortly.

Admittedly, Cyril owns up, in his sleeve note, that even he just does not know what we mean by the term "children's songs", but goes on to explain that the record contains a wide selection of suitable candidates including delightful "nursery songs crooned by Nanny" The Snail , cautionary tales like Tommy And The Apples, fun "cumulative" songs like The Tree In The Valley and I Had A Little Cock, and a handful of adult songs which are "sufficiently simple and humorous to appeal equally to young folk".

Well then, so what if with one possible exception all the "children's songs" on this record were obtained from grown-ups? The release comes with faithful reproduction of all the original liner notes and text, as well as some attractive additional artwork, but I do need to warn you that the published track listing is slightly awry, as items 2 and 3 have been banded together as track 2 so all successive tracks are one cue adrift.

But this is still without doubt one of the most charming and yes, treasurable records of children's songs one could hope to come across. Talking Elephant's latest crop of enterprising reissues finds the label testing the waters by licensing a select few LPs from the long-deleted Argo catalogue for well-overdue first-time-reissue in CD format.

In tandem with the iconic initial fruits of Peter Bellamy's exploration of the Kipling legacy, here's the first of what I hope will be many reissues of key albums by the late Cyril Tawney.

A Mayflower Garland, which was recorded in mid-December and released in , is a miscellany of traditional and contemporary material connected in some way or other with the counties of Devon and Cornwall which was offered as a tribute on the occasion of the th anniversary of the sailing of the Mayflower.

Some of these are regional variations of folksongs heard throughout Britain, whereas others are uniquely local. Perhaps the most celebrated of the latter is Cyril's matchlessly steadfast rendition of The Bellringing, which in the sound of the human voice imitates the flow of the bells but "forgets that bells don't have lungs"!

Among other staples of Cyril's repertoire of the time, included on the LP are three of his own compositions, each having as its subject some aspect of life in Plymouth the wonderfully tender, affectionate and yet plaintive portrait of The Oggie Man, the modern-lullaby-cum-caustic-farewell Beacon Park and the necessarily slightly exaggerated satirical commentary of Second Class Citizen's Song.

Not quite so authentic, but more fun, is the silly Devonshire version of the maritime ballad The Cruise Of The Calabar which relocates the action to a clumsy barge in the comparative safety of a canal! A Mayflower Garland has long been regarded as one of Cyril's finest albums, which makes it all the more surprising that fully three-quarters of its song contents has never before been available on a Tawney CD. Happily, that omission has now been rectified, and the present handsome reissue package comes complete with original sleeve notes.

Yes, it's a cause for rejoicing that this fine, sensibly wrought collection can now take its rightful place on our CD shelves. This handsome double CD was specially compiled for the Celebrating Cyril day held at Cecil Sharp House on 14 April this year, and in no way is it just an ephemeral memorial issue. Cyril's legacy, like his music, reaches far and wide, and this is evidenced by a realisation of the extent of his impact on the folk scene, an impact which in turn we can gauge not only by the sheer number of performers performing his songs itself a hefty tally , but also by the strength and depth of the tribute anthem from which this compilation takes its title: But before that closing anthem, we're treated to 31 songs performed by Cyril himself, taken from existing available recordings made over a wide timespan.

These either derive from the Cyril Tawney Archives or are expertly re-mastered recordings of gems of his repertoire both traditional and self-penned. The actual selection is both canny and salutary, and is actually contrary to what you might expect weighted heavily towards traditional song, for Cyril's talent for reinterpreting traditional song can easily get overlooked during the course of one's enthusiastic appreciation albeit well-founded of his original songwriting.

Cyril's versions of such staples as Ball Of Yarn and A Jug Of This could easily find a natural place on a future Voice Of The People collection, I feel, while his tender, lyrical rendition of the usually-pub-thumping Wild Rover is masterly, both astute and beautifully apposite.

Cyril's easy, naturally expressive delivery and adept, deceptively simple accompanimental style on nylon-strung guitar may always have betrayed the influence of Burl Ives, the man whom he readily admitted was the catalyst for him taking up the singing of folk songs in the first place, but his was a distinctive voice - and presence - that once heard was never mistaken or forgotten!

His commanding tones ring out on the one non-solo track, the shanty Roll Down in the performance taken from the original recording of the ballad opera The Transports. It's probably fair to say that this compilation, consistently entertaining though it is, doesn't necessarily paint the most complete picture of Cyril the folk legend; for that you really need also to collect at least one but preferably more of the other Cyril Tawney titles Navy Cuts or Nautical Tawney now available on CD from the same excellent label, as well as the brand-new Live At Holsteins release reviewed separately.

And personally I'd have liked the package to have included those important discographical details such as recording dates and sources. But in every respect - performance, fine re-mastered sound quality, presentation - The Song Goes On is a magnificent celebration of Cyril Tawney's artistry. The latest album from Allan, his 20th, is heralded as showing a return to the more folk-inflected style of troubadour song that characterised his earlier songwriting years.

Whatever, Allan remains the consummate craftsman-in-song, and he hasn't in any way abandoned the key themes and concerns that he's developed and made very much his own over his long and illustrious nigh-onyear career as a premier singer-songwriter.

Leaving At Dawn is absolutely quintessential Allan Taylor, instantly recognisable for its telling combination of a uniquely expressive, warm and inviting vocal delivery and an attractive, precisely captured instrumental backing, centred as ever around Allan's own intricately moulded and mellifluous guitar playing. But it's also the product of an artist of maturity and integrity, always delivering work of the highest self-imposed standards and exhibiting in every single aspect of its presentation supreme confidence without complacency.

This new batch of songs was written with just one exception between and , each one a prime example of Allan's second-nature ability to directly share his emotions in simple yet always profoundly literate language, thereby taking the listener on a journey that feels personal yet contains universal truths aplenty. Allan's musings are affectionate and eloquent, yet often more complex than they appear, primarily because they're shot through with the perceptiveness and realism that are the hallmarks of a true observer.

Leaving At Dawn is full of songs that follow the songwriter's eternal preoccupation, reflection with regret, either musing sensitively on love Lay Soft On Your Pillow, Back Home To You or embodying a strong sense of genius-loci Provence, New York In The Seventies , often memorably bringing together both strands in the same song. Especially beguiling here are two songs composed in a pastiche-traditional vein Firefly, already celebrated in Tom McConville's fabulous recording, and The Last Of The Privateers , The Almost Man a chokingly pertinent tribute to Allan's father , and Winter a beautiful and masterfully poetic expression of tender reassurance , while Red On Green is Allan's own translation of a poignant song of farewell composed by Massimo Bubola based on a WWI love-letter written by Massimo's uncle.

The disc's exceptional, state-of-the-art recording draws you in right close, with Allan's very special and intimate delivery cocooned by the immaculately judged and empathic contributions of a handful of other musicians variously playing guitar, dobro, accordion, banjo, bowed psaltery and fretless bass. I feel sure that Leaving At Dawn will rapidly come to be judged one of Allan's finest collections.

Little wonder that Tom Paxton praises Allan to the skies, for Allan's songs share a longevity and definite kinship with the very best of Tom's own. Allan's one of the key songwriters of our time, a true professional as much respected by fellow-musicians as by his loyal audiences. Over close on 40 years now, he's produced a large number of intense and significantly enduring songs, and his own recordings of many of those most frequently requested remain obstinately though unavoidably unavailable, languishing on long-deleted LPs and CDs and yes, there's three of Allan's albums that I've never even owned on disc myself!

With this in mind, Allan has chosen to go into the studio and re-record a dozen of his best songs which fall into that unfortunate category. Yet considering its status as a collection of songs from different periods of Allan's writing career spanning the quarter-century from to and its originally-intended function as a kind of stop-gap pending Allan's next album of brand new material, this set works fantastically well as a strongly unified offering in its own right which highlights both the mighty consistency of Allan's writing craft and the unstintingly high quality of his singing and playing.

It also points up the stature of Allan's own continually evolving interpretations of his earlier material, by presenting the songs in stripped-down settings just voice and guitar or piano which in most cases are radically different from the original recordings. This method permits an altogether closer focus on the vocal nuances of Allan's increasingly mature renditions, which embody what I can only describe as a more conversational delivery that brings a more intimate expression of the emotional climate and extracts further hitherto unacknowledged subtle insights from the lyric.

The unadorned new settings serve to retrieve the essence of the songs, meaning which may over the course of time been lost in indifferent or over-cosy cover versions or buried beneath inappropriate instrumentation. Priceless observational pieces like Urban Love Song glisten like freshly-polished jewels, while the reflective Chimes At Midnight one of three songs on which Lutz Moeller's grand piano takes the place of Allan's guitar also gains much from being shorn of its lates full-band arrangement.

Yes, Allan, at the present moment you very probably "couldn't possibly play and sing any of them better than you have here": It shouldn't be so easy to temporarily lose count of just how many great songs Allan's written, but I suspect that even his biggest fans can be guilty of doing just that - so this immensely rewarding new CD will provide a further salutary reminder.

Several times BBC Young Tradition Award finalist, Manchester-born Becky is one of the few female players of the uillean pipes in England today, and she's already a session and festival veteran of several years' standing. She's built a considerable reputation for her distinctive interpretations of traditional tunes - not only on the uillean pipes, but also on the Northumbrian smallpipes, whistle, fiddle and duet concertina - and for her skill in composing and arranging tunes that continue the tradition.

Her debut CD was released over five years ago, a modest and unpretentious offering which eschewed precocious showing-off and instead concentrated on the music-making in the convivial company of her informal band of friends.

Ireland Bridge, the followup, moves on a step by broadening the instrumental palette to include piano and demonstrating the increasing sharpening of Becky's arranging skills to incorporate countermelodies and layers of harmonies into her individual presentation of the tunes. Becky clearly feels no further need to prove herself, as there are no purely solo tracks this time round. Whether the tunes are traditional or self-penned and there are plenty of both on offer here, with the latter just in the majority , Becky's approach is genuinely exhilarating, full of verve and dynamism, retaining a solid base in traditional form and setting, but she brings in touches of folk-rock and even baroque at times and the textures she employs are invariably full of interest, ensuring the listener stays awake!

Right from the vibrant opening title track with its multitracked melody line, through the smallpipes showcase Smallcoalpiper and a stately treatment of O'Carolan's Captain O'Kane, and on to the more pictorial River Rose and finally the Can't Help Smiling set that rocks away to close proceedings - and I bet you can't too A most pleasing instrumental album that's just a bit different from the usual sequence of tune-sets - and therein lies its freshness and appeal.

Bram's been a mainstay of the renowned folk label Fellside almost since its inception, and Song Singer, his appositely-titled ninth album for the label, keeps the faith by maintaining his proven, winning formula - that of presenting another fine selection of songs that Bram obviously loves singing. It's inevitably a very personal selection, so not all the songs will be to everyone's taste there's one that I personally just can't get on with for instance , but if anyone can make a case for a song then Bram's your man.

His genuinely accommodating performing style has been labelled "easy listening folk", but while that has an element of truth in the sense that it won't frighten the horses with radical or aurally challenging arrangements, say , it should not be taken in the pejorative sense, for Bram's an entertainer in the old-fashioned sense, a purveyor of good honest artistry: On this latest offering, Bram's unpretentious yet wholly committed renditions are ably and tastefully accompanied by decent and primarily acoustic textures co-ordinated by engineers Paul Adams and Bob Hallard and featuring string virtuoso Stevie Lawrence, fiddler Iain Anderson, cellist Wendy Weatherby and other similarly expert musicians of unassuming excellence.

Several of the songs are ones that Bram's been featuring in his live sets for a long time but not got round to recording despite repeated requests - until now, that is, and so his fans will welcome this disc with open arms for its inclusion of favourites like Rose Of Allendale and Huw Williams' Geordie Will Dance The Jig Tonight. The songs that work the best for me are those where song and setting truly cohere though it helps if I personally respond to the song anyway, of course.

On this occasion I'd single out for special mention Judith Haswell's moving song of farewell Harbour Lights some particularly lovely harmony vocals from Linda and Sue Adams on this one , James Keelaghan's Hillcrest Mine why do songs about mining-disasters often have such jolly, even brilliantly catchy tunes?!! I also liked Bram's thoroughly appropriate if unusual interpretations of two recent but quite well-known songs dealing with the cotton industry of his native Lancashire songs which in lesser hands tend to get saddled with a glib, overly cheery treatment.

I could best sum up by saying that's what I've always liked about Bram - ie. This album does him proud, and it will quite probably come to be regarded as his best to date. Though a constantly reliable and entertaining performer who remains loyal to the folk scene, Bram never gets the level of recognition he deserves it seems.

I thought his previous album of all-new material, Fragile Peace which I reviewed in Stirrings , might well have been the one to bring him a healthier profile. Bram's stature as a performer could only be enhanced, I felt, by his perennially attractive and accessible presentation of a series of well-chosen songs, many from the pens of unjustly neglected writers.

But somehow that didn't quite happen, and I fear it's still unlikely to with this new CD. That comment shouldn't be taken to imply any lack of quality or consistency - far from it; it's just that Bram treads a roughly similar path again, using his customary artisan-like approach, which many listeners in this age of immediate impact and gushing trendsetting will persist in regarding as old-fashioned. For The Night Is Young , Bram has gathered together a generous selection of top-quality material, but tips the balance just a little further onto the side of the traditional than usual; here five traditional songs get his own special interpretative treatment along with one by Robert Burns and nine by modern songwriters.

One of Bram's strengths has always been the seeking out and performing of fine songs by contemporary writers Larry Kaplan, Brendan Graham, Willard Gayheart, Ian Chesterman et al. In fact, I'd not heard the majority of these songs outside the confines of the better class of club singarounds, and it's good to hear them being given permanent take-home exposure as it were by a true professional.

For, to his credit, Bram always manages to choose songs that suit his own vocal characteristics; he's in particularly good voice this time round - pleasing, firm and enviably even in tone, though its very evenness can sometimes give the erroneous impression of blandness, one which is reinforced at times by a slight over-use of reverb on his voice.

Instrumentally, aside from Bram's own guitar and occasional duet concertina, the audio signature of the album mostly revolves around the consort combination of the bouzouki of Steve Lawrence and the fiddle of Stewart Hardy - a glorious sound. The audio signature of just a few other tracks concentrates on the piano keyboard of Ian Kellett; at times this is attractively classical especially when boosted by Stewart's fiddle and viola , too close to "easy listening" for my taste on If I Should Leave You beautifully sung though it is.

I'll close by giving honourable mention to Bram's treatments of traditional material, notably his gentle, wistful, decidedly non-raucous take on The Holy Ground the arrival of which coincided with Tom McConville's similarly considered recent recording and his inspired, welcomingly non-lugubrious revisit of Annan Water. Bram clearly still enjoys singing and discovering both new songs and fresh aspects of familiar songs, all of which he communicates strongly on The Night Is Young.

Blue is the debut album from multi-instrumentalist Cassie, who just happens to be the daughter of award-winning bluesman Otis Taylor on eight of whose albums she's already appeared! Her music is a reasonably forthright, at times quite chirpy blend of contemporary blues, pop and rock with a touch of country.

If that implies it lacks a specific or defined identity, then I tend to feel that way, at least for much of the skimpy minute duration of this album. Cassie displays a passion for music-making, sure, and her songwriting is par for the course for a young lady her age exploring the trials and tribulations of a something woman , but her melodies often owe more to the pop stylings from which she derives much inspiration than to the blues in which her music might be more expected to be rooted.

Perhaps the most memorable tracks are the jangling odyssey of Keys, the driving Make Me Cry and the shimmering Haunted. Yes, Blue is a confident enough first-step, but I suspect it wouldn't make the impact it does without the powerful contributions of guitarist James Rooster Olson and the solid drumkit-grooves of Jeremy Colson, and neatly-staged guest appearances from the likes of harmonica player Steve Marriner.

It's all very well recorded, though: You might like to know that Cassie will be part of an intensive European tour of the all-female group Blues Caravan "Girls With Guitars" later this year. I'm a bit ambivalent about this one. I like Taylor, he's an excellent live raconteur and he's written some great songs.

However, this heavily autobiographical album seeks to capitalise on the former without providing any of the latter. Released as a special edition with a 32 page booklet annotating the songs and 2CDs, one featuring extended versions of the songs containing Taylor's stories and one with just the short non-narrative versions, it's basically conversational reminiscences about his Yonkers childhood when he was Jamie Taylor and family.

The opening banjo strummed Barry Go On, for example, recalls brother Jon's Hollywood ambitions, eldest sibling Barry's nascent geological aspirations he went on to become a renowned vulcanologist , his own musical ambitions and how it took six years to figure out his dad was a golf pro and not the FBI agent he'd persuaded them he was.

As with the title track's nostalgic reflections, there's several songs about 50s Yonkers life. The honky tonking 50s rock Yonkers Girls pretty much speaks for itself while Saw Mill River Road and Hey Jonny respectively tell how Johnny Cash and Bill Haley turned his life around in a town where the only music was 'white fluff stuff.

The former references Big River, the song he wrote for Cash, while, incorporating Rock And Around The Clock and namechecking The Blackboard Jungle, the latter is a pithy summation of how rock n roll revolutionised a generation. None of them are going to rank alongside his classics, but there's a comfortable relaxed warmth in their telling that ensures they slip down easy. Mike Davies January Chip's musical career has been fragmented, in fits and starts.

The first phase was as legendary songwriter and then country-rock performer of the early 70s, which culminated in a tour of the Netherlands in The second phase followed his return to music in the 90s, and had as its highpoint the series of duet albums he made with Carrie Rodriguez. Right at the end of their musical partnership, in , they toured Holland; during this tour, Chip wrote a series of songs capturing the events of that tour, his thoughts about ending the partnership and the people he was meeting along the way.

This CD presents solid studio performances of these songs, with Chip backed by a simple guitar, bass and drums lineup Hans Holzen, Kyle Kegerreis and Tony Leone , and it's a quality collection, sure. The vast majority of the songs are personal and reflective, performed in a confidential tone and clearly deeply felt: For this tour, Chip also revisited the first song he ever wrote, Faded Blue, and there's a loving new rendition of that song midway through the disc.

But the complete package is so much more than a minute music CD. The book's role as a raison-d'être and companion to the CD ensures that it contains Chip's essential background notes to the composition of the songs, together with their lyrics reproduced in full, and a blog-style chapter of notes to the individual dates on that final tour.

But the book is so much more, for in its preceding 70 or so pages Chip takes you through a kind of potted autobiography chapter one and an overview of the years with Carrie chapter two ; these pages are liberally laced with period and archive photos, and bring the legend alive most attractively. Inevitably then, it's more of a personal memoir than an official autobiog, and as such it probably doesn't yield any fresh insights for the existing Chip Taylor fan, but it's still a document worth having and I'd say an essential purchase for the music on the CD alone, notwithstanding the fact that the various elements of the project dovetail so well together.

David Kidman April Anyone who thought that the fact there's been no album together for five years indicated some sort of fall-out between the two will be happy to discover that this best of compilation from the four duo releases between and is preceded by four brand new recordings.

The final two old numbers are taken from the live album recorded during the German tour, a chance to roll out two Taylor standards with a vocally low key but musically growly Wild Thing and soaring Angel Of The Morning. The new stuff, then and it's like there's been no time between as they trade verses and harmonise on seductive bluesy slow waltz The Island, the reflective lost love Play It Again Sam, the title track's harking back to the domestic spats in song of George and Tammy and, one of the best things to come out of their time together, the achingly resigned Your Name On My Lips with Carrie's fiddle in heartsplitting form.

They may never make another full duet album, but if separation can inspire work like this let's hope they at least find time to get together now and again.

The annual festival at Germany's industrial heartland the Ruhr has been going for five years now, and an integral part of it, the Century Of Song concert series, is dedicated to the art of the great songwriters: So on this concert, the inclusion of numbers like Long Black Veil and Merle Haggard's Today I Started Loving You Again and Chuck Berry's Maybellene, come to that are no surprise to Chip's fans, and they receive warm, accomplished renditions that don't disappoint especially the wonderfully atmospheric LBV , while for the origjnals Chip draws for the most part on songs from his three joint albums with Carrie, turning in performances that, while significantly better than respectable, don't spring any surprises or add much to those on the studio albums - and although the songs themselves are pleasing enough it would I think be fair to say they're not considered to be quite Chip's very finest work.

So my fiber averages close to 50g almost every day. I would just truly appreciate your thoughts on this. All my hormones are now within range 3 years later, finally! Thank you for your comment, and welcome to the app! You can also sub your favorite vegan protein for any meat-based protein in any of the meals, so that should be helpful too.

We wish you the best — you can do this! Hey All, I use to do LCHF and i lost 30lbs, now i want to start doing Carb Cycling, i work out a good amount and i guess the only thing im confused at is keeping mucles and building them as well. I need to lose these pounds before Sep due to my wedding. I am so lost though, i am working overnight and its so many days out the week and every other weekend, could you please help me figure this out??

Congratulations on your upcoming wedding and 30 lb weight loss! I hope it helps! I have a hard schedule. I get up at 1 am to start work by 3am.

I work 4 ten hour days and I am lucky to get 2 10 minutes breaks. I stand and walk around 10, steps a day at work alone. I am 61 and haver gained 30lbs over the last 3 years. Have a real hard time trying to figure out how to do this with this schedule. You can do this! I am doing the Turbo plan and have a question about macros. Is it true that we are supposed to account for all macros when not using the suggested meals and just going by the macros listed for each meal?

When I go to add peanut butter for my fats, for example, it bumps up my protein and carbs. In order to get enough fat 22 grams for some meals it takes up all of my carbs and some of my protein.

So I am not able to get any healthy carbs in because they the fats I am choosing have carbs. Therefore, I am not getting all my fats in because it goes over my allowed number of carbs for that meal. Any help would be greatly appreciated! Please reply so that I can answer your questions correctly. Hope to hear from you soon! Thank you for responding! Yes, you need to account for all macros you eat and try and match your own meals to those in the app.

There is a bit of a learning curve to macro tracking, but once you learn how to do it, it gets much easier. And if you can repeat meals during the week, that will help also. And yes, foods like peanut butter that have all 3 macros can make it even trickier. I hope this helps, and please let us know if you have further questions.

I have tracked macros before so am pretty comfortable with that. There are some plans where healthy fats are just considered fats like peanut butter or avocado and you do not account for the carbs or protein.

And some proteins are just considered part of your protein macros and you do not count the minimal fats. So I just wanted to be sure that I was supposed to count everything in all my foods. I appreciate you getting back to me! Just wanted to know what protein powder you recommend? If not a particular brand what important things should I look for in a protein powder?

We recommend low fat less than 3g , low carb less than 7g , with around g of protein per serving. Other than that, go with what you like best! I would like to know the daily carb, protein, fat limit per high carb and low carb days in grams instead of calories[woman].

So that I can count them accurately. I am new and dont understand them as calories. Also, not sure what a macro is? Hi, I downloaded the transform app and I love it! My only concern is that the calories in the plan that I chose is higher than the calories in the extreme carb cycling plan. Can you tell me which calorie count I should follow? The calorie recommendations in the book, while they do work, are very general.

The calorie recommendations in the app are totally customized to you and your goals, so you can be confident they will work for you! I just got the extreme makeover book and I am so excited to start this transformation. It says that women will consume cal per day on this plan, I am 6 feet tall and my RMR is cal, so was wondering if the cals is too low for me? I had a metabolic testing done last week along with the bod pod. So my question is can I eat the recommended calories for the men recommendations in the book which is cal a day and still see results?

And you first 7 days are free so you can check everything out! I was wondering where the best place to get a question answered about the Extreme Transformation book?

Here, Facebook, or instagram? I came across this page while researching carb cycling. A few months ago, I gained 10 lbs in 4 weeks, with no changes to my diet or exercise. My doctor ran tests, but advised that the weight gain was age-related. I have a goiter on my thyroid, but the results showed that function is in the normal range, although not considered optimal. I also saw a holistic doctor, who believes that my body is producing excess estrogen. I thought the weight gain had stabilized, but then, in February, I inexplicably gained another few pounds.

The holistic doctor suggested certain herbs as well as trying the Whole The herbs helped with energy and mental clarity. I completed the Whole 30, which did not involve significant changes to my diet. I did not lose weight and there were no other changes in other words, I did not lose inches. You can learn more about it here: I did the math for 8 days of recipes in the book- high carb and low carb. Most of the days only came up to grams of protein per day for woman.

One day only came to g of protein. One thing that can help is to make sure that your protein powder is around g of protein with less than 3g of fat and less than 7g of carbs per serving.

I have lbs to lose. I have a full-time job and 3 year old twins. I purchased your book on Amazon and want to get started, but feel very over-whelmed. However, it was financially out of reach. Any guidance you can provide would be great, thank you!

First of all, start with one new things at a time. I devoted that week to submerging myself in this new culture. When I started, I was at the store every days, yes. I committed to eating the plan the best I could, and exercise when I could. When I went back to work, it was a little rough the first couple of days, then it eased up. My initial investment of money in the food was a bit high, but my budget now has dropped below what it was originally.

The fam loves the food, they all want to help in the kitchen. My hairstylist said my hair is growing at twice the rate!! My sleep is a-mazing! The only other thing I do different than I ever did, is make a menu of dinners for the week.

Each day, I take 5 min as I watch tv, and set my meal plan for the next day. It usually takes me 10 min to put together my snacks and lunch. My best to you, I hope this helps, I have had a lifelong struggle with weight, and am so enthusiastic…can you tell? You are doing amazing, and thank you so much for your kind words and suggestions to help Katie.

This is what a community of support which we love!!!! Is this normal at all? Dear Team Powell, I must say you are doing a great job transforming the lives of people.

I get soo emotional when i watch the end of the days appearance. Keep up the Good work! I am in Ghana, West Africa. I have been watching and following all your weight lose transformations series.

I am a woman of 35yrs, My current weight is kg. I need to lose 30kgs on 3 months and will need your help. My mum also wants to go through this weight lose too. You and your mum can begin your transformation journeys today with the tools in this post: And be sure and follow all the links within the post too.

You can learn more about the app here: You both can do this! I know I have a tricky one for you but I am so far beyond confused at this point I am just feeling stuck. So to make a long story short my family and I do not eat gluten or grains and have struggles with finding the absolute best solution for losing weight.

We started this journey several years ago to support my mother in laws quest to find a solution to her issues. After many years and hours and hours of research we have collectively excluded gluten and grains from our diet.

This started with weight loss from all parties but we have all come to a plateu and have looked at different ways to adjust our diets further. We have been on a high fat diet for over a year now with a few inconsistencies here and there mostly during my wifes pregnancy but have done our best to maintain a macro level of 75f20p5c.

I know this is very abnormal from what others have used but it worked for a while until another plateu and even a slight increase in weight. I personally decided to change my macros to more protein and increase to 65f30p5c with a daily cal. Intake of per my TDEE. I felt pretty good and started to lose again but got to a point to where I could not take in enough protein at g per day. My concern is that I am use to counting macros and if I had a daily percentage of fat to carb to pro ratio It might help me to start my carb cycle journey.

I do apologize for the details of this but both my wife and I are also a family of 6 with our oldest at 5 and youngest at 2 months.

We would love your feedback and advice and both want to get back on the weight loss track. Of course there is a ton more detail I could go into but I think my novel above is enough for now. Thank you for your comment! Chris and Heidi have figured out all of the macros in all of the carb cycles which makes it much simpler to follow their plans.

You can use this process for the other meals to figure out your macros for the day. Hope this helps — you can definitely achieve your goals with carb cycling! I am 24 years old and gained around pounds in the last couple of months. I really dont get how I should be eating kcal a day, shouldnt it be more like kcal.

I would love to put it up in app like myfitnesspal so that I could track it better. Please help me out because im struggling! Welcome to carb cycling! As far as your macros, all of those have been figured out for you, you simply follow the plan. You can totally do this — just take one baby step at a time! I am hoping to get back in shape after having my baby. Do I need to reduce calories per day on the program if I cannot exercise?

That only leaves 90 calories to reach for the day. Im excited about carb cycling…. Those abs of hers are goals!!! Is there anything I can eat instead? If yogurt is a no-no for you, you can replace any meals with yogurt with a meal from the same category low carb for low carb, high carb for high carb, etc.

Im new to carb cycling and Im a recovering Chronic Low Carber….. Im excited to try it and hopefully shed some of this body fat. I want to see those abs…. I generally have 2 whole eggs and veggies for breakfast sometimes with a turkey bacon or just scrambled with spinach and mushrooms.

I am wondering do whole eggs work on high carb days. Im not a huge fan of egg whites. Oh and PS im gluten intolerant so is Gluten free breads okay or can i just stick with brown rice, gluten free oats, sweet potatoes…. It sure would be nice to have all the questions from these blogs on a searchable page.

Should it not be an ingrediet or is really added and and then emulsified? We keep an eye on these comments and reply ASAP. Add the chicken with the chicken broth and garlic in the pot. Jody, There is a FB page created for those of us using the Transform app. It is a great community of supportive people. This program app is changing my life.

I know it sounds dramatic, but nonetheless, the truth. We recommend black coffee with no calorie sweeteners. If you do add any fats to your coffee, that option is best for low carb meals. It keeps us accountable! Which cycle would be best to follow? Should any fruit be eaten on low carb days? One more thing, is the fat percentage calculated for smart fats only or does it include fat for all the food eaten that day?

And the Turbo Cycle is awesome! And all fats are included in the counts. I am 59 years old, 5 feet, 5 inches, pounds. I am on dialysis right now 3 days a week with end stage kidney failure. I am living in an assisted living home right now and they fix all of my meals. I have been asking for more specific meals now but I am not really getting them regularly.

I have to get down to before I can get on the kidney transplant list and I really need to do this. I also a vegetarian and only eat eggs, cod, tuna, salmon and shrimp. Any suggestions for meals I could prepare myself in my room would be very helpful. I do not have a stovetop or an oven. The charts at the end of this post can help you understand how to put together your meals as well as ideas for quick and easy meals. There are lots of great ideas in these charts!

We wish you all the best! Hello I have both books: I have had them for a while. I watch extreme weight loss ALL the time. I need motivation and help with making the carb cycling plan as simple as possible. I am only 5 foot and weigh There are some great tips in this post that make things super simple! How many grams of carbs and proteins am I supposed to eat? I have 15 pounds to shed. I workout 4 to 5 times a week at fit body boot camp.

Which is better fit turbo or extreme? Is there a pdf or something that should have come with my Kindle version to include the weekly shopping lists? I started the turbo cycle last week and I am very pleased with the results. That being said I see changes for the extreme cycle and I am wondering if I still follow the turbo cycle can I map my high carb and low carb days using the same formula as the extreme plan meaning stick to the lc, lc, hc, lc, lc, hc, reward but do the meal plan for lc and hc based on the extreme plan?

After baking them, the taste is good, but the texture is terrible. Did I miss something? Or do you have any suggestions of add-ins that would keep this meal on-plan and fluff my muffins up a bit? Do my food days: Or if they are separate cycles? Forgot to add finding low carb replacement on weekends has been difficult.

So thinking about changing up entire start day. Since workouts are included in Monday-Saturdays on the Extreme Cycle, you should be good to go. You can change your reset day, but always keep the days low and high carb in the same order. When you say or calories of protein. Or are we looking at the protein n grams n multiplying grams times 4? I right now meal prep n measure everything I eat by grams n ounces according to the serving size the label states.

I scan the labels of all I eat. I do cardio kickboxing a times a week and burn anywhere from calories. Is calories enough? I have gained in the past before meal prepping because I was not eating enough. I workout 6 days a week. Yes, you are correct. The same is true for carbs. So if i use a sauce what does that count under? The list of sauces and condiments are extras. Just keep an eye on portion sizes and be sure and track those calories too. I did turbo cycle mid — mid and lost 5 stone in weight.

I have started again on turbo again as wanting to lose more, having managed to maintain the weight loss. I live in the UK and its hard to get hold of ezkiel bread. Is it ok to use warburton thins instead as a carb portion:. Energy kJ kcal Fat 1. Hi, What would you recommend? Turbo plan or Extreme? Also following these plans, how much weight can I be expected to lose in the next two months? I got the Extreme Cycle book and am looking forward to starting it but I have quite a few food allergies and am trying to figure out substitutions.

Is there anything you know of that is comparable in protein yet dairy free? Thanks for any help! It definitely makes meal planning trickier with food allergies. Just make sure you sub high carb for high carb, low carb for low carb, etc. What I was wondering, is what foods can I eat with the extra calories?

Foods from the acceptable foods list only? I have been eating acceptable carbs off that list. Also, are lifestyle layers part of the calorie reset calories, or are the layers used as part of your regular allotted calories for the day? I have been losing weight still and I have not scaled back my exercise.

I am addicted to my workouts: I have not been using my exercise calories as food, and I am losing still! Most days I am burning calories, some days up to If I am to eat the exercise calories, should it be done closer to my most active part of my day? Also, now that I have the extra calories on top of my , how important is it for timing of when you eat them? Is it ok to introduce the odd new food, not on the list, say, cheerios as a carb….

You can get some great info on how to structure your meals beginning on page These reward layers are explained in these pages. You can either do all reward calories for the week on one day, or split it between days as outlined in the book. As far as calories vs. And while this post talks about gaining healthy weight, the same principles can be used for maintenance. The key is to keep calories consumed and burned as equal as possible. Hope that helps — it might take a bit of time to figure out what will work for you, but you can do it!

Is there a more extensive list of foods and the category they belong in I. There is an extensive list in the book: Votre livre sortira t il en français? Question…is there a customized calorie count should I be weighing my proteins based on my height and weight? Or are the prescribed meals universal for all men in all sizes? Is here a macro count I can follow while still eating off the approved lists? Following a macro count helps me being a busy mom.

Chris and Heidi have figured out all your macros for you in all of their carb cycles. Would like to know what happened to the APP that was associated with your carb cycling. Lost 30 lbs, a couple of years ago, fell off the wagon and would like to hop back on. I really liked the cycling of low to high carb days and the app help me keep track.

I wondered that same thing. I loved the app, It was so helpful. That app was distributed by Vemma, so I would contact them with any questions: I just purchased Extreme Transformation and I am very excited to start the program in the new year! It is time for a change!

I had a couple of questions: It has the pictures for protein, carbs and vegetables. I just realized I had another question — I see what eggs are in both protein and fats — if I eat a whole egg, is it considered protein or is it both?

In my version of the book the hardback released last year , eggs are not included in the fats list. Egg whites and yolks are separated in the protein list since the yolk has more fat, so I would follow those guidelines.

Yes, coconut oil is an approved fat. Popcorn airpopped with no butter would be considered a carb in carb cycling. I make this salad I really like. I feel like I could make it into a carb cycle meal, but I feel like it has too much fat and maybe too many carbs in it with both the quinoa and the beets. Could you tell me what I could cut out to make this work for both hi and lo carb day?

Also, is there a way to buy just the recipes from the previous books? I am very limited on storage space! Hey Chris, I am 27 years old and I am struggling with losing weight.

And I was wondering if you could give me some advice on what I can eat that I will be satisfied through the day without being hungry. Do you have any advice for me.

The meal plan for the Extreme Cycle http: Give it a try! I am just now getting started on the plan but I have a question. I work out at 5 am because that is the only real time that I truly have and it works great for my schedule. Is it a must to eat that early in the morning?

After reading the link that Heidi posted, I gave the pre-workout meal a try. I have a question about measurement s of protein in the recipes. That seems like a lot to me. I just purchased the Extreme transformation. Are there any modifications to the program for that or follow it as prescribed. You should be good to go with the program as outlined in the book. This equals additional calories. You can split this evenly into 20 extra carbs at each of the 5 meals.

And you can also add these carbs in even on low carb days. Try this for a week or two, and if you feel like you are gaining too quickly, I would just cut back on low carb days only…keeping your high days high! Hello… Can you give me a daily total macros for the extreme cycle on high carb and low carb and rest days please?

I assume at the calories per day on both days. When I try to figure it out myself there are more calories on the high carb day. Like… High carb days in the end will total…. Thank you so much!! I just want to be sure to get it right. Thanks again, Mackensie Polys. That is a typo in the book. As for a daily macros total, you can take each of the meals in the chart and divide proteins and carbs by 4 and fats by 9 to get those macros for each meal, and then total them up for each day.

Hello and thank you for getting back to me so quickly!! Thanks again and I know I am being nit picky here…sorry. For your reset day, you can eat anything you want up to extra calories on the Extreme cycle. For your daily calories, it will change a bit either way due to what you eat, so just aim for around calories and that will make things easier for you. The way I figure it…. That hardly leaves any room for healthy fats and is pretty difficult to do.

Maybe I figured it wrong…please let me know. Thank you for clarifying that! That makes much more sense and makes it much more doable…great! I can definitely do that…lol. It makes it super easy! I am interested in doing the Extreme Cycle and am wondering if this will work following a vegan diet?

Confused and have 2 questions on the extreme cycle and sling shot week 1. Do I go 6 days and then a reward day or is it all 7 days with double carbs? No reward day 2. Do I eat carbs at dinner during sling shot. I thought I just follow a high carb day and double the carbs? There are no carbs at dinner on extreme high carb meals right? If I eat carbs at dinner, then how much?

Yes, day 7 of the slingshot week is double carbs just like days Dinner is still a low carb meal. It look like so much more food when using the scale, almost too much. I will work hard and get my husband on board to make our health a priority! You can do the one that is suggested, a different form of cardio, or both. My husband and I have started carb cycling. This first week I have daily headaches. That could be the case. Just hang in there, and hopefully those headaches will get better. And welcome to carb cycling!

Oats arent on the carbs list and i usually have 40g with 1 scoop whey before my weight training does this mean i have to change it for something else? Also if i have a takeaway on my reset day , i have no idea on calories although i do a portion of veggies with two chicken meals. To get five meals with the calorie calculations you get 1, for high carb days and 1, for low carb days providing i have worked it out correctly for five meals.

The high carb days calories i have tallied up is pretty much what i am currently on. Where as the low carb days is about more than i am on currently for non training days. But i have found now that the low carb days of 1, calories too low and then i find myself wanting to eat everything and anything lol.

Do i have to do cardio if i do five days weight training per week and limited on time, i also walk for thirty minutes per day. Brisk walk not a stroll. Yes, oats are carbs. On your Reset Days, you can eat anything you want during the day up to an extra calories for a total of calories for the day. In general, aim for around calories a day for both low and high carb days.

For cardio, 30 minutes is great! I eat the same amount of calories for breakfast everyday but on a high carb day I eat the other 2 meals using the high carb calories? Then what are the calories and macros for snacks? Also the chart above says to not have carbs at dinner on a high carb day but then how do I get 50g of carbs for that meal? Does that make sense? I ordered the book but I want to get started now.

Just got your book extreme cycle, I was wondering what non animal protein alternatives, besides protein powder and dairy proteins or non dairy milks,can a use. Could I use lentils or black beans, please a need alternatives. Here are some non-animal proteins in addition to protein powders and dairy products: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein.

It can be hard to substitute dairy unless you choose those with less lactose etc. I hope this helps a little bit…this can be so frustrating! Here are the recommended macro percentages for all the meals on the Extreme Cycle: Your comment was not deleted — all comments have to be approved before they post.

I am trying to figure out my portions now. And as far as figuring out protein, there are 4 calories for each gram of protein. Hope that helps — welcome to carb cycling! Do you have a book of holiday recipes? Heidi does have several awesome holiday recipes right here on her blog: Of your show and I just discovered your blogs.

Always working towards a goal that seems impossible! That is a sobering thought!! I fell in LOVE with running. It broke my heart when they said no more running because of my knees. I seriously have an Instagram video of me crying over it. I was really upset. I loved to run! I gained 55 lbs in a year.

I want it to match the rest of me. Anyway this is getting way longer than I had planned. How do you which foods would be considered either a fat or a protein or carb if they have all 3? I just really want to find something that inspired me and pushed me like running did. So I can get my life back! Thank you for sharing your story with us! And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend.

I cheated today and had a packet of crisps and chocolate which was equivalent to about calories. Please advise me what do I do for my remainder meals bearing in mind i have 2 more meals to go on low carb day. Do I continue as normal and just exercise it off? Also i had an injured foot and had to stop exercising for a few days. Can i still lose weight when I miss a few days of exercise on the extreme carb cycle?

And it is still possible to lose weight with an injury since a huge part of weight loss is the nutrition component, so you should be good to go! The point is that if I eat 50 gr of oat, a glass of rice milk, a banana and a peach I am already over O.

Thank you so much for any answer and again my compliment to you for your strenght, your beauty, your determination and kindness. I hope it can help you figure out what will work best for you and your goals, and good luck on the program! On the exteme cycle, do I have to count my macros for vegetables or do they not count towards daily calorie and macro amounts?

Is peanut butter powder a fat or carb? Can i choose my exercise bike for my cardio everyday or do I have to change cardio exercise to increase chsnces of weight loss? Broccoli is considered a veggie in carb cycling, so you can have it with any meal.

Stationary biking is great cardio, and it is good to mix up your routine a bit with different types of cardio if possible. The Kindle Version does not outline the shopping list as you have pictured on the blog. It would be super helpful to have the lists presented as it is in blog rather than just listed.

Is there anyway to post outlined version for weeks 2 and 3? My weakness is cheese sandwiches. Can you offer an alternative to this on a low carb day please? Or any other advise when I can have a cheese sandwich. I enjoy your hulk shake. Can you tell me on your carb cycling plan does this count as a high carb or low carb meal? I use these in my oats, smoothies, yogurt, etc. Should I cut this out and if not, how should I work this in? Just have a question!

Recently purchased extreme transformation and have been reading up and using some tips here and there. A friend will be starting the same journey and is in the same boat worried about gaining. Do you think that will happen or do you think it is just what I need to get my metabolism going and lose the rest of the weight? Healthy carbs are so important to not only overall good health, but for weight loss as well.

Your body burns fat better with the right amount of carbs, like in carb cycling. So let me run this by you if you do not mind. If doing the turbo cycle. Every breakfast will look like this: I would need to do this for each of the 4 other meals throughout the day. If this is right I am so excited; if not I am back at square 1, I read the book but the meal plan is not really working for my schedule so I am thinking of an easier quicker meals.

Make sure the calorie counts for each macro fit the calorie recommendations for each meal, and you should be good to go. A couple of things: Im confused how to make my own snack for when im on the go. I need something quick and simple like a shake. Is this a good idea: If not, Do you know any please? Also i noticed some of the recipes in the Extreme Transformation Book include fats like almond milk on high carb days. But i thought we dont consume fats on high carb days. Can you explain this please?

It only counts as a fat if you use 2 cups or more at one time. I have purchased the Extreme Transformation and love everything that I am reading so far. I would like to start carb cycling but I am vegetarian and unsure what to substitute for the animal protein?

What would be a good alternative? I would really appreciate any advice. Welcome to carb cycling — you can do this! Hi there…I have a question about substitution in the recipes. I make the banana strawberry quinoa muffins for my breakfasts. With fall coming, I am thinking of subbing pumpkin in the recipe instead of the banana. Would I add one carb, say a fruit to the two muffins? I thought of just adding another cup of blueberries, but that may throw the recipe off too much…??

Any advice you have would be much appreciated? I think i figured it out. Ill just up the pumpkin if its too dry and make sure i still put it all into 12 muffin cups.

Im also going to try them without the berries and then just eat fruit on the side with them, ill just figure out how many carbs i need to add to it? Chris and Heidi are partial to carb cycling, but always do whatever will work best for you and your goals. I am loving the extreme plan so far.

I am on week one, but I am unable to workout at this time do to two herniated discs in my back. I am walking and hope to get cleared in 2 weeks to resume working out. I have a few questions I am hoping you can help with! I have limited my alcohol intake significantly, I used to have drinks days a week. I am attending an event on Friday, but that happens to be my low carb day. Should I omit something to balance this out? I realize alcohol has empty calories, but I would like to find moderation so I can still enjoy a drink or two.

And this cycle is a good one to stick to. As for your event, just do the best you can and make good choices the rest of the day. Is coffee okay every day? I typically drink black flavored coffee no syrup , but every once in a while I like to have coconut oil or half n half in it. Do I just adjust my fat for meal one? If you add a portion of fat to your coffee, that would count as the fat portion for that meal.

And remember, we only eat a portion of fat for breakfast and low carb meals. Just want to double check with you about something please. I know egg white is a protein but what about the egg yolk? Is that protein or fat?

Coz i noticed some recipes in the book require that we boil eggs and dont use the egg yolk but i find it a waste and dont know what to do with it. Theres a recipe that says scramble 4 egg white so cant i just scramble 2 whole eggs if its a protein? Appendix D at the back of the book has an awesome and extensive list of approved foods and which categories they fit into.

It can answer all your questions about where to categorize your foods for carb cycling! My right knee is starting to hurt when doing squats and back lunges. Are there alternative workouts I can do for the legs that avoid putting strain on the knee or what else can you advise?

Whenever I have guests, My meal plans get interrupted. Yesterday I missed meal 2. Is there anything I can do to mend this? I have a friend whos interested in buying the book but shes nursing and her baby is allergic to nuts and dairy so was concerned about the recipes. Is there a list of substitutes she can refer to? Just do your best! Maybe set an alarm on your phone to remind you to eat or make sure you have food options with you wherever you go.

When making my own meal structure how many ounces is 2 fists, 1 almost, ect? Thanks and love your site! I have been following the Classic Cycling plan for two weeks now and am happy to say I see a gradual weight loss. I just ordered your latest book and look forward to learning more about Extreme Transformation.

I do have just one question for now , I notice in the comments and replies that beans are considered a carb.

Does that include green sting beans or is it referring to the dried varieties such as kidney beans? Green beans are considered veggies. The type of beans that are carbs are the legume-types kidney, black, garbanzo, navy, pinto, etc. Just wanted to ask what exactly could go wrong if i forget to take a categorie of food e. Or, a hulk shake for meal 2 for 2 days in a row or everyday for that matter? I love the hulk shake! Just a couple of questions… you list tomato sauce 1 cup is cal.

Is stewed tomatoes or canned an acceptable food as well in that case? Is pork too high in fat to be considered a protein? Can it only be eaten on reset day? I have been having them as my breakfast, and adding heavy cream to my coffee for my fat. I literally took your symbols below the recipe as gospel thinking they only had one carb and not enough fat to count as a serving of fat, but I noticed that they are a hc meal.. Yes, any type of tomatoes are acceptable, and try and use the low-sodium types when at all possible.

Each breakfast is a portion each of protein, carb, and fat. Can u please tell me how many recommended calories should I be having per day as a female aged 30 and weighing lb? I dont know how to work it out. Hello I am French and I would want to know if books are translated into French because we do not find them in France. Just finished the first 7 days of the extreme cycle. Today is my reset I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off.

I weighed in this morning and I was up 3 pounds on the scale! I work out days a week alternating strength training and 45 minutes of cardio. Also drink ounces of water per day. Please check back if you have any more questions — you can do this! If so what page can I find it please because im browsing but i cant see it. I have a few questions- 1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two? I like my egg scrambled or fried sometimes and spray the pan with cooking spray.

Should I count that? I usually get whole wheat bread is that okay. I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right? How often or with what meals can you have sauces?

I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before. I am going to try your new extreme cycle and am currently 5ft and weigh

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