I have lost 35 lbs in 3 months through my diet and exercise. My trainer put me on a meal plan of moderate carbs, proteins and low fat. Basically, I eat 5 meals per day about every 3 hours. I consume approximately 40g of carbs, 20g of protein and 6g of fat per meal. The only things I don't really eat are refined carbs (white bread, etc) and junk food. I still eat potato's, sweet potatos, wheat/multi grain bread and rice. I just try and eat brown rice and starcy carbs earlier in the day. At night I try to only consume low starch complex carbs such as vegtables. I drink 8-14 ounces of water per day.
I exercise at least 5 days per week. 3 days of weight lifting and 5 days of cardio. I have found The Crosstrainer software program to be invaluable in helping me to stay on track with my daily diet and exercise program. I have been able to track my results and modify my diet and exercise routine to stay on target of losing 1-2 pounds per week.
I am now waiting for the palm application to be released and I will definately purchase the program. I still have a ways to go...but my long term goal is to transform my body into a fitness competitor physique.