thanks alot, i really learn alot everytime you post lol. Ill try getting a swap from buying oj to buying more milk. We bought some tuna and salmon today to. I know about making the changes gradual, i tryed changing it fast last time and it caused all sorta of problems. Ill add this gradually into my diet and see what happens.

Comparing my pictures from 1 month ago to now i can see i have put on weight in my arms, thats the only noticable change.

killian

EDIT - thanks for your bit of info in your edit