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Day 13:

Food In
1,353 calories /19g carbs / 56g fat / 191g protein

Exercise:
NONe. Didn't have time to go to the gym and rained. Boo on me.. I know.

Day 14:

Hey, I would just love to say that your transformation is amazing! I'm also following the Palumbo - I'm not sure if you followed it exactly but , your changes are awesome! Good work!!!! Very...

Food in:
1363 calories/ 19g carbs/ 54g fat/ 181 g protein

Exercise
AM: 50 minutes LISS on the treadmill and spin bike
PM: 45 minutes LISS on treadmill/eliptical and abs

Feel good today -...

AAAAAAAAAAGH. My sister stole my iPod, even though she has her own which makes no sence to me. SO now I have to do cardio with no music which SUCKS and am dreading going to the gym but I guessss I...

Food intake todayy:
1298 calories/19g carb/54 g fat/ 180 g protein

Exercise
AM: none ... I slept in haha
PM: 20 minutes of low intensity cardio
1hr of full body weight training

Felt gooood...

Great! I love the fact that I get to do LISS cardio hahahaha, can't complain. As boring as it gets I just read a book on the treadmill or watch the biggest loser for motivation.
I do 3 full body...

There are no macros posted. He just gives you the diet:
1. 2 whole eggs + 6 egg whites
2. 35g whey protein + 1 tbsp natty pb
3. 6 ounces chicken + 1/4 cup of almonds
4. 5 ounces of salmon or red...

Hey, I've been starting to follow the Palumbo for females, and going with the exact diet he puts I don't end up getting any more fat than that. My only real source of fat comes from egg yolk, olive...

Food intake

1337 calories/ 21g carbs/51g fat /197g protein

Exercise:
AM: 45 minutes on treadmil at 3.5mph and 5.5 incline

Today was a good day, had lots of energy and wasn't really hungry....

Food Intake:
1158 caloriess, 19g of carbs/41g of fat/173 g of protein

Way too low on the calories today. Ugh I hateee that.

Exercise
PM: 45 minutes on treadmill, 3.5bpm @ 5.5 incline.
CIAOxo.

Food intake:
1.2 hard boiled eggs +40g whey protein
2. 5 ounces chicken breast + 1/4 almonds + 1 tbsp mustard
3. 40 g whey protein +1 tbsp natty pb+ water
4. 6 ounces of salmon + green salad (1...

So today I did LISS for 45 minutes and 20 minutes of HIIT.
Meal:

1. 2 hard boiled eggs
2. 45 g of protein
3. chicken breast + cucumber and 1 tbsp of olive oil
4. steak + piri piri sauce +...

okay so um yesterday was my day 5 and it was the carb up.
In the morning I did 20 minutes of LISS and 30 minutes of HIIT on the spin bike. Lets just say I could not even keep count of the calories...

I don't know much about this but I'm pretty sure the increase is from muscle, not fat!

thanks:) , to be honest I;ve never cared about my diet. I've always loved sports and when I dropped sports I gained the weight of course. I have never had to watch my diet before and this is my first...

Today was a low energy day (N). Going up stairs felt like a drag, hopefully I will get through it.
Am workout: 45 minutes at 3.5mph at 4.5 incline.
I was going to go to weights tonight but my...

your progress pics are awesome, and looks to me like your carb up went well :)

Day two.

I did 45 minutes of treadmill in the morning on an empty stomach: 3.5mph on 3 incline.

Breakfast:
2 hardboiled eggs

Snack:
45g of whey protein + water

um pictures and warning.
first on the shorts bahahah.
second - they are very embaressing for moi but i know it should be done.
third- my editing skills, i had to try and blank out the background...

Helllo, I'm 18 5'8 and weigh approximately 130. I've never had a scale at home so I never really know my weight Im just basing this on last time I checked. I think the inches are more important...