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Work out your BMR (http://www.bmi-calculator.net/bmr-calculator/), eat this many calories as a MINIMUM, then eat to account for your cardio/exercise.
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As many people have said, GET A BLENDER. Myprotein.co.uk do low carb/cal protein in a variety of great flavours - you don't need a blender for these, but you do if you want to add other ingredients. Personal favourite of mine is the Choco Nut powder, 200ml skimmed milk and a small banana. <250cals, <25g protein, minimal…
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Girls, I see a lot of people saying they aren't building the butt they want, try adding a little butt squeeze in at the half way point of each rep - it will focus more on the glutes. Good luck.
