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i highly recommend http://www.leannesslifestyle.com - the site isn't free but it is the most comprehensive site out there for those who are very serious about getting in shape. :D

RE: Fear of gaining weight if increased protein intake?... i pretty much agree with the person that said it basically is about calories in and calories out. i like the suggestion to use a calorie counting program and track your calories. yes, it is cumbersome, especially at the beginning. but...