I'm new to this too but can share my experience, when I started my cleanse (my first one) I started off with 3 P&Bs a day. (Arise and Shine) and I had results within two weeks. I can't imagine anyone being more clogged than I was. That was five weeks ago and I feel better than I have in decades...and I hear it just gets better. Oh yeah, I did a parasite cleanse at the same time.
I'm sure others can help you more with diet guidance...I modified mine based on lots of different suggestions on this website.
Good luck

Most people don't begin to see mucoid plaque until they've gotten up to 3-5 shakes a day...and it may take several weeks before you see anything out of the ordinary. If you haven't had a bowel movement in 4 days...you are constipated!!!...even if you don't feel constipated. Take a colonic or enema to clear out your colon...and don't increase your shakes until things are moving more regularly.