Please bare with me until I get the hang of things I'll be bugging you all for your advice and support I was trying to use fitday.com to caluculate certain food and I just can't get it, is there some "magic trick": to this ????

What do you mean "get it"? Use their help function. Why are you bothering with fitday? The beauty of this SBD plan is you do NOT need to calculate and worry - just eat the foods in the lists for your Phase!
Do you have the book and have you read it?