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WS help please

Does it matter if I add in a WS day each week? I was intending to go TS for a while, but now have a work lunch to go to Friday, and a birthday meal next week. Am a bit anxious about having a WS day on Friday as I wanted a good weight loss on my first week, as long as I stick to protein and low carb veg, should I be ok?
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Have I put this in the wrong bit?!? How do I move a thread?

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