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http://563fd7c9045ab4b4f5c5-04edcd1ad1d8b419a2175a18f7d16b6d.r13.cf1.rackcdn.com/Venus_Factor_12_week_Fatloss_System.pdf Here is the PDF I found that has most of the info you need. I did not purchase the program but found this online and am following this.