nice one ross thats cool, i am going to sit down tomorrow on my day off and work out things a bit more accuratly with my food side of things and try to get this nailed! im also going to see if i can work my diet to include "real" food to get my protein intake rather than keep using the shakes to make it up but this will have to go on how my stomach reacts to this. cheers for your help man your a fountain of knowledge!