I can't resist being Roseann Roseannadanna (remember the old Saturday Night Live?) for a moment: "Boy, you sure ask a lotta questions!"
Okay - first off - palm/fist vs. grams. Personally I'd say for the most part, stick to palm/fist at first. As long as you are eating 'clean' (i.e. from the list on page 83 in the book - NOT the 'official' website where some brilliant person [NOT] included crap like popcorn, rice cakes (VERY high in GI) and cereal...okay for free day but NOT the kind of fuel that builds muscle and burns fat) you'll be fine. Some foods, such as eggwhites or cottage cheese, you will want to use grams because of their 'fluffiness'. An eggwhite has about 3.5 grams of protein; 1/2 cup of cottage cheese has 13g of protein. Most women should have about 25 g protein per meal - guys a bit more (I personally go by the 1-gram-per-pound-of-bodyweight method). And before you totally dismiss that bad boy, cottage cheese, DO try it blended smooth with some Splenda and vanilla extract (or a spoonful or so of instant sugar free pudding mix) added. It's a totally different taste experience! (Oh and another version I tried last night - cottage cheese blended smooth with some chives, Molly McButter or Butter Buds, and a small spoonful of fat-free sour cream - serve with a baked potato and some veggies YUM! Voila - quick and easy BFL meal!
Nope, ya don't have to do the shakes if you don't wanna. Stay away from them bars though - most are LOADED with sugar and low-quality protein and are pricey to boot! If you want to try a shake I would recommend the Myoplex Lite Cappuchino Ice. I swear it tastes like a Frappuchino!
Two more tips about food - I posted a great article on our Articles Worth Reading thread called "Foods that make you look great nekkid" that'll give you the low-down on what are the best and worst foods. Also, at Lean & Strong check out Tall Jen's Daily Menu Thread (which runs on the weekdays) you can post your menu there and/or read what others are eating and Jen's critiques. For most folks it seems getting the eating down is the toughest part, and TJ helps smooth the path considerably.
Now...how much weight - well it depends on you. Your first few workouts will likely be the 'trial and error' that you're referring to. Basically on those last two sets, if you can do all the reps easily then it's time to move up in weights. Expect to move up VERY quickly though - man, when I first started this almost two years ago, my triceps were SO WEAK I could only use 5 pound weights doing lying dumbbell kickbacks. Now I can do 12 skullcrushers using 60 pound barbells...or cable pushdowns with 90 pounds. As far as cardio - do whatever you enjoy that you can hit a '10' on. Now I'm a morning person - but the important thing is to DO THE WORKOUTS whenever time is the best for you. Once you make it part of your daily routine, it becomes a pleasurable habit!
Veggies - you can eat as much as you want of pretty much any veggie at your meals. The plan says a minimum of two meals a day must have veggies, but you can eat 'em at all six meals. Just remember - no snacking between meals though (you know the gals at work who munch on baby carrots all day at their desk?) Since you'll be eating every 2-3 hours anyway, you shouldn't have to snack. Just chug a lotta H20 and you'll be fine.
Did you read the Basic BFL Information sticky at the top of this forum? It has a lot of info...
Udo's choice Perfected Oil Blend is great - I alternate it with flaxseed oil - those healthy fats will really help you!
You didn't ask but here's some recommended kitchen utensils for this program...
1) a good BLENDER and/or HAND BLENDER (I recommend the Braun - it's great for traveling as well).
2) a nonstick skillet (two would be even better!)
3) George Foreman Grill or something similar
Okay here's how I prepare protein shakes. The key is make sure your water is COLD and I like using the 'cocktail ice' as opposed to the crecent-shaped ice cubes that your fridge pumps out. Of course that's just me.
Put the recommended amount of water in your blender jar.
Add the shake powder
Blend
Add a spoonful of Udo's or flaxoil
Blend
Add a spoonful of pudding mix for extra thickness
Blend
Add some ice (a small handful should do)
Blend, blend blend!! and serve
Well that's MY recipe anyway.
When you go shopping, here's what you might want to buy:
Eggs (well you could use Egg Beaters but that stuff is pricey!)
chicken breasts (Safeway frequently has the boneless/skinless on sale - I stock up at that time)
Seafood (right now it's muy cheapo here, but then again I live right near the Pacific Ocean)
Tuna fish (love those pouches for convenience)
LEAN beef
Sweet potatoes or yams
regular potatoes
brown rice (I like the Minute Instant Brown Rice or Success)
cottage cheese (try it blended!!)
Splenda
fruits and veggies
Oatmeal - not those 'girly oatmeal packets' - just go for the old-fashioned oatmeal
Anyway that's just off the top of my head - I'm sure others will add their two cents!