I too started out on the 30mg capsules. These are time released in case you didn't know. 
I took them for only a month because I developed a very high tolerance to them so quickly, but liked them when i started. I lost around 10lbs on them I think. I say I think because I didn't own scales then, and my doc's are SOOOO messed up we never know WHAT i weigh when i go in LOL
As for what do to while taking Phentermine...
my doctor told me his only requirement while taking it was to exercise. To start off slow and easy and build up from there. I have ALOT more to lose than you BTW. Walking is great, and alot of ladies on here LOVE to use the elliptical machine.
Water: I've heard to take your weight and divide it by 2 ( i think this is right) and that's the number of ounces of water you should drink in a day. The Phentermine will probably make you VERY thirsty ( one of the friendly side effects) and you will want all that water. Trust me!
As for food: The best advice I can give about food is to eat a protein w/ every meal you have. I always try for Fish or chicken and lots of veggies. I try very hard to stay away from red meat.
And 4-6 mini-meals is a helpful thing also. It helps to speed up your metabolism as well. You will notice that you are not hungry when you first start taking the Phentermine. Just remember that you must make yourself eat something anyway. You're body has to have fuel to go, and if you don't eat you will send your body into starvation mode, which will make you lose pounds, but it won't be the type of pounds you want gone. Just remember to eat, and eat plenty of veggies and protein. Don't forget the water and exercise either!
Good luck and Keep us posted on how you are doing!
Amanda
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