thanks, iw ill take a look at that link. I thinki am doing to find it hard to take in taht amount of minlk, its pretty substancial. I drink a lot of water, i have started having more milk with cereal with no sugar on it. Ill try making these changes for a couple of weeks, see what changes i get. i think its just about trial and error so i can get a good idea of targets etc.

thanks Killian