Look on page 109 of the rulebook. It has a nice little diagram that nicely explains everything, and it's not hard at all to read. As you can see, on the FOC there are two types of boxes for each slot, black and grey. The black boxes represent mandatory slots, and grey boxes optional slots. So in short, the diagram shows you that you can take 1-2 HQ choices, 2-6 Troops choices. 0-3 Elites choices, 0 - 3 Fast Attack choices, and 0-3 Heavy Support Choices. For the allied detachment, you have the option to choose whether or not you take allies. If you do, you get to take 1 HQ, 1-2 Troops, 0-1 Elites, 0 - 1 Fast Attack, and 0 - 1 Heavy Support. Fortifications are the odd man out, since despite being completely optional they are in a black box, but ignore that, the limit on fortifications is 0 - 1. Now, in games of at least 2000 points, you can take a second FOC, which means that essentially you have two FOC's that you can fill out. You don't need to fill them both completely, but you have to fill the minimum requirements of both before you can legally play.
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