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How to Store HCG

hcg freeze 200X200How to Store HCG Before and After Mixing

I Love when you ask questions instead of me only telling you what I did or know!

I think it helps everyone Ten fold when I am asked a question. 

You see the question and  answer which helps to put the information in perspective. 

 

 

QUESTION:

How to  Store Before and After Mixing      

I really, really appreciate your mixing instructions and they are so easy to follow. My only question is – with 5000 iu mixed for a 40 day round – do you fill the syringe daily as needed OR do you prefill 40 syringes and refrigerate? Am I correct in assuming that you only want to freeze it if you want it to last beyond the 40 days? I want to do it correctly and make sure that the last dose of hcg is as potent as the first dose.

What did you do?

Also, what is the best way to store the extra two vials of hcg until I need it for my second and third round? (I ordered 3 vials of 5000 iu from reliable).

 


ANSWER:

When doing a round I prefer to fill the syringe each day. The rest of the mixed HCG is stored in the mixing vial in the area of your refrigerator that will stay the most consistent in temperature. For Example; don’t put it in the door of your fridge since the temp will change because of people opening and closing the door.

The other 2 vials that remain unmixed until you are ready for another round.

I prefer to store in the refrigerator (though not mandatory).

 

Freezing is done when you need to save a batch that has already been mixed.

Really your best bet is once you mix HCG for a round Stay Committed and use what you mixed till it is gone and you have successfully completed your round.

BUT is life throws you some crazy curve and you just have to postpone your round and don’t want what you mixed wasted the alternative is to freeze your mixed HCG

 

Another thing to note when freezing already mixed HCG.

Someone in the HCG Community that truly cares about people getting great results on protocol went as far as testing HCG to figure out potency strength after freezing so a person could measure accordingly prior to freezing the loaded syringes.

Channel name Delmen on youtube is a wonderful resource for recipes, how to get increased releases and to help you get overall good solid understanding about the protocol and why it works so well. Along with why different elements of the plan are so vital to your success.

 

Here is the low down so you can store successfully;

Frozen/Thawed Trial

HCG can potentially lose close to 40% of its potency’

Pre-measure syringes to freeze, leave an air pocket for expansion and freezes needles pointing upward.

If you use 125 IU fresh, would want to load syringes to 200 IU before freezing. (200 – 40% = 120 IU)

HCG – What is the Correct HCG Dose for Weight Loss?

HCG – What is the Right DOSE ?

hcg syringe ready for injection

HCG Dose Example

HCG –  Question of the Day

This is a really great question and there are different  dose calculator.

Charts and Lists aside I have found it is all about

Finding the HCG dose “Sweet Spot”

 

QUESTION:

 I’m currently going to a “clinic” and with your help – plan on ordering HCG from ReliableRXPharmacy and supplies from Amazon and doing this myself. Although I’m having success at the “clinic” (lost 10 lbs. the first week) – they really do push the appetite suppressants and other unnecessary products. I’ll have to continue to go until I get my HCG delivery – but with your guidance – I know that I can do this on my own and save ALOT of money.

My question is – do you change your dose based on your weight or how your hunger is? What dose did you start with and did you continue the same dosage throughout all of your phases? Also – did you inject 6 days and skip one as outlined in the original protocol? I’m currently on 125 – five days a week – skip two – and feel kind of hungry.

ANSWER:
Congrats on such great results, you are doing awesome!

If you are just one week into it sometimes it takes at least that for the hcg to get at a good level. I remember my first week. I was concerned that I was going to be the one oddball that hcg wouldn’t work the same on as the people I was watching on youtube. Then it was Friday late afternoon and I suddenly realized that I wasn’t hungry and I had forgot to eat the P2 food I brought for lunch. I thought, “Oh this is what they are talking about”?
I did dose at about the same. I would fill to just past the “20 and not get to the “25″. How is that for being scientific-LOL

One funny thing about the HCG dose.

Once you find your “sweet spot” you can tell because hunger isn’t an issue. But here is the tricky part. Till you find the “sweet spot” if you don’t dose enough that could cause hunger but if you dose too much that could cause hunger. So if you at anytime decide to adjust do it ever so slightly till “bing” you find the spot! My dose amount stayed consistent pretty much, only backed off near the end but ever so slightly. During my rounds I would only skip a dose one day and of course when TOM arrived.

Good Habits Before, During and After HCG

HCG Phase One “Do List”

My Experience 😉

Good habits for Fat Loss

Good habits for Fat Loss

After going over the entire list I realized just how overwhelming it all is.

So I would rather comment on what I did and why.

Not that some of the other Do’s aren’t good too. I simply want to help keep it manageable and within reason. Plus I can share my experience firsthand.

I also want to be clear that I did not make a point to do or consume what is on this “Do List” the 30 days prior to starting my HCG journey. Most of them I found out about their benefits throughout my journey.

Phase One Do List that I have experience with;

Do’s –   That I Do and Have Done:

  • Drink Water

Stay Hydrated and when you are burning fat you need water to help flush it out – Benefits of Water

My choice is Alkaline Water:

  • Add Fiber

Keep your intestine swept out!

 

  • Walk

Good Circulation equals all kinds of health benefits.

 

  • Get Sleep

Lack of sleep causes stress on the body. Stress is not a good thing for weight loss and a lot of other things.

Have trouble falling asleep??

 

  • Get Sun

Good Day Sunshine!  Keep your vitamin D level UP…Can’t get outside or live in a very rainy,cloudy place?

Take a vitamin D supplement!

  • Breathe Properly

Most of us are shallow breathers –Oxygen is KEY!

Is is easy to get into a habit of shallow breathing. That is why we many times lack energy and get that late afternoon lethargic feeling.When you start to feel that way while let’s say when you are at work sitting at your desk.

Try this ;  To bring large quantities of oxygen into your body – Breath in taking in as much air as you can and allow it to fill your diaphragm.Hold that breathe for a moment, tighten your abdominal muscles, and exhale through your mouth as if blowing up a balloon.

I know when I do this I feel refreshed!

Extra Virgin Coconut Oil

For cooking (I use MCT Oil too) See my other post for the tons of  MCT Benefits

 

  • Colon Cleanse

Here is an easy affordable Cleanse –  Cleansing

Or Go the Pre-packaged choice

  • Eat Grapefruit/Apples

Low Glycemic, good fiber .Apples are a natural diuretic.

Both cleanse the liver, gallbladder and colon  glycemic-index benefits

  • Use Organic Apple Cider Vinegar

Detailed ACV Benefits

  • Drink Green Tea/Wu long tea

Helps regulate hunger, stimulates cleansing of the cells, helps metabolism

  • Drink Organic Yerba Mate Tea

Yerba Mate Tea-One cup a day. Increase energy, reduce appetite and stimulates releasing of fat cells.

  • Eat Hot Peppers

I put cayenne pepper in my Cali kicker and I like to eat pepperoncini peppers- Increase Metabolism and reduce appetite. Helps release fat ,stress and reset body set point

Use Natural Sweeteners

  • Use Cinnamon

Helps regulate insulin and blood sugar, normalizes appetite and helps the body release fat.

I love baking an apple with cinnamon and stevia – YUM!

Just want Cinnamon is a capsule click image below. =)

  • Limit Carbonated Drinks

You have to watch out for sodium and let’s face it very hard to find one with Stevia but there is Zevia All Natural Soda and it really taste great!

  • Take Digestive Enzymes

Gotta love a well working system!

  • For those of you that are still curious about the other Do’s and what are the Don’ts I will be sure and post that next.

     

    After that I want to share a couple of good questions I was asked after doing my recent vlog on You tube

HCG Mixing Instructions for Injection Method

HCG RX Mixing Instructions for Injections

I had done a Video showing a HCG being mixed

but  thought it would help to post the 10 easy steps along with pictures 

HCG Mixing Supplies

 

Supplies

 

 

 

Supply List

Alcohol Prep Pads  

Bacteriostatic Water – 1 Bottle Bacteriostatic Sterile Water for Injection, 30ml USP (sometime referred to as “Bac Water”)

Mixing Vial – 1 – Sterile Empty Vial 10ml

Mixing Syringe – 3ML SYRINGE/NEEDLE 25 Gauge (but you can also just use on of the insulin needles)

Diabetic syringes , .5cc, 30 gauge, 5/16″ needle (You will need enough to use one per day)

Buy HCG Online

My favorite “GO TO” for ordering RX HCG :

Reliablerxpharmacy

HCG comes in different brand names – I have used Hucog, Corion, and Noverall

 

 

10 Easy Step by Step HCG Mixing Instructions:

 

1 – Make sure you are working on a sterile surface and do not touch your needle back to any surface after you start, to keep it sterile

 

2 – Remove the plastic tab lid off of the Bacteriostatic water (30 ml container with the pink lid) and off the HCG (you will see powder or what looks like a small white tablet in the bottom of the very small HCG vial).

 

3 – Then clean the tops of the sterile vial (sterile vial has a shiny green metal lid with a rubber stopper in the center), the bacteriostatic water and the HCG with an alcohol wipe.

Vial of HCG before mixing

HCG Vial

 

4 – Pull up the plunger on your large mixing syringe to 1 ml.  Then put the needle into the bacteriostatic water and inject the air into the water.  Then immediately pull out 1 ml of water.  (It works best if you put the bottle upside down, with the needle underneath the bottle and pull the water out).

 

 

5 – Inject that water into the vial of HCG slowly and then withdraw 1 ml of air from the hCG vial, being careful not to draw out any of the liquid.

 

6 – Swirl HCG vial gently DO NOT SHAKE to completely reconstitute the hCG, with out shaking.  This avoids adding too many air bubbles.

 

7 – Draw out the liquid HCG, using your mixing syringe again.  Hold the hCG vial upside down and needle underneath the HCG, with just barely the tip of the needle into the bottle, so that you can get out all the HCG.

 

mix ml bac water 150x150

1 ml bac water

 

 

8 – Then, inject the 1 ml of liquid HCG into your sterile mixing vial.

 

 

 

 

9 – Pull out 3 ml of bacteriostatic water 3 times for a total of 9 ml of Bac water added to the 1 ml of HCG in the mixing vial  (use the  method of the bottle upside down and your needle underneath, when you draw out the water.)

bac water

Add 3 ml bac water 3X

 

 

 

10 – Now that the HCG is mixed it must be kept refrigerated. Store in a safe area of the fridge where the cold temperature will be most consistent.I also like to wrap the vial with foil to also help insulate it.

 

 

 

hcg syringe ready for injection

HCG Dose Example

I prefer to load the syringe just past the “20” mark but less that “25” That seems to be my “sweet spot” . You may need to adjust depending on if you experience hunger etc.

 

I have always purchased the 5000 iu which will mix for a 40 day round. If you want to freeze after mixing you can as long as you load the individual syringes then freeze.

 

 

Note  – There is another mixing method that uses less Bac water. I tried that mixing method which is using 5 ml instead of 10.

I did the 5ML Bac Water the last recent rounds that were quite some time ago now (I did it to save on the bac water).

I dosed lower at around 15-20 till I found my “sweet spot” once again.I didn’t have a lot of weight to lose and got to goal well before the 23 day round completed. I think less fat to lose and HCG potency allowed for lower dosing.

Every body is different so I am just letting you know my personal experience.

See How to Mix the HCG for your round

Losing Fat on HCG

What To Expect to Lose On HCG

A jug fills drop by drop-Buddha

Be Brimming with PATIENCE

 

A jug fills drop by drop.
-Buddha

With HCG lets turn that around and say,

“The jug empty’s with each pour (wink)”

 

Any of you seasoned vet dieters out there remember back if you ever did the Weight Watcher program?
You would go in for your weekly weigh in and meeting and you felt you were losing at a clipping rate if you were seeing an approx 2 lbs loss each week. By all traditional standards you were losing fast!

Now fast forward to  HCG Protocol. Before you started you saw or heard how people lose a pound a day plus. Of course like me you said “count me in!” The first week it can be very feasible that you could release to the point where you have lost even more than 7 lbs the 1st week.

Enter PATIENCE:
Whether on a forum, facebook or You Tube during my journey and up to now I see HCGers who are releasing but are sad that the release wasn’t more to their liking.
I am the first to admit that I can be patient with people but not with myself. Thus why I selected to do cycling/interruptions during my HCG journey.
I am writing this post because I want you to be kind to yourself and appreciate every success you have during your journey. When a comment goes in the direction of, “I only released or I only lost”. The fact is you got rid of fat and that is why you are doing this!

The Dr Simeon’s Research:
Also Dr Simeon titled his protocol “pounds & Inches” not simply “pounds”. You will be also losing inches shrinking and as long as you are really on HCG your body won’t be going after good muscle that your body needs to keep. I bought the book that the other guy wrote about Dr Simeons research. I am not a fan of the entrepreneur that wrote the book but I don’t hate him either. Anyway, one of the examples was the pregnant women in 3rd world countries that give birth to health babies even though their calorie intake is low and their activity level is basically hard labor during their trimesters. This is how Dr Simeon realized that if you have HCG in your system is like a heat seeking missile (that is my example not the Dr’s) going after the stored fat so it can keep the baby (in your case your body) sustained.
If you fudge on protocol you will probably experience that you will see a gain. My example here is that HCG is also like a magnet so if you put fat into your system while on HCG the HCG figures it better store it so you will stay sustained.

Set Points:
There will still be “set points” both ones you will be creating during your journey so your body won’t want to going the weight back easily. And others that you will need patience with when pushing through them. These set points are when your body gets to a weight that you had settled into in the past for a period of time. Your body gets to that weight and says to itself, “I remember this” and thinks it is where it should stay. You need to be the boss and say, “nope let’s keep going!”

My final 2 cents Today – I write on this blog because I want someone out there going through their journey to find a place that can help them along the way.
I am not a company or medical person. I am simply a person that knows I am blessed to have found HCG.

My goal is to share my thoughts, experiences, and whatever info I have learned.

Be Well and Be Happy!

What Are HCG Phases?

Question of the Day – What Are HCG Phases?

Question: Thank you so much for all your help. I have ordered my hcg and supply kit. I’m very confused on the different phases though. Do you have something explaining this on youtube or on your blog?


My Answer:

Your question motivated me to create a blog post explaining the phase thing. Simply put phase 2, phase 3 lingo was done through Kevin Trudeau who basically took Dr Simeons original protocol from the 1960’s ( gave him credit for the research in his own book “The Weight Loss Cure” But put a spin on a few things so he could make a pretty penny by reintroducing this theory . As time has gone on the terminology has basically blended together as one.

I tell all newbie’s who are willing to listen “READ Pounds and inches over and over again” When asked a question I still find myself going back to it and reading it. I always end up reading more that what answers the questions because the research is so fascinating. I have a free pdf available on my website so it is easy to get.
Pounds and Inches

I feel reading the original protocol also enables you to truly understand why this will be so incredibly different and successful than anything you have done before.

Below is merely “snippets” of what Kevin Trudeau renamed as “Phases”. The Dr explains as “Courses.

In Trudeau lingo he also includes Phase 4 which all that is , is lifetime maintenance and a Phase 1 which was a “detox” phase and another way for him to capitalize monetarily.

Don’t get me wrong I think detoxing is a great thing to do. And being an entrepreneur can be a very good thing. I didn’t do a detox right before starting my HCG journey. But I had done a fasting detox that I have talked about in past you tube vlogs.

 

My motto for a long time now came from the great Zig Ziglar,

“You will get all you want in life if you help enough other people get what they want.”

 

 

Phase 2 (P2)

As explained in Dr Simeons Pounds and Inches

The Diet

The 500 calorie diet is explained on the day of the second injection to those patients who

will be preparing their own food, and it is most important that the person who will

actually cook is present – the wife, the mother or the cook, as the case may be. Here in

Italy patients are given the following diet sheet.

Breakfast: Tea or coffee in any quantity without sugar.

Only one tablespoonful of milk allowed in 24

hours. Saccharin or Stevia may be used.

Lunch: 1. 100 grams of veal, beef, chicken

breast, fresh white fish, lobster, crab,

or shrimp. All visible fat must be

carefully removed before cooking, and

the meat must be weighed raw. It must

be boiled or grilled without additional

fat. Salmon, eel, tuna, herring, dried or

pickled fish are not allowed. The

chicken breast must be removed from

the bird.

2. One type of vegetable only to be

chosen from the following: spinach,

chard, chicory, beet-greens, green

salad, tomatoes, celery, fennel, onions,

red radishes, cucumbers, asparagus,

cabbage.

3. One breadstick (grissino) or one Melba

toast.

4. An apple or a handful of strawberries

or one-half grapefruit.

Dinner : The same four choices as lunch.

The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard

powder, garlic, sweet basil, parsley, thyme, majoram, etc., may be used for seasoning, but

no oil, butter or dressing.

Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be

taken in any quantity and at all times.

 

The Duration of Treatment

Patients who need to lose 15 pounds (7 kg.) or less require 26 days treatment with 23

daily injections. The extra three days are needed because all patients must continue the

500-calorie diet for three days after the last injection. This is a very essential part of the

treatment, because if they start eating normally as long as there is even a trace of HCG in

their body they put on weight alarmingly at the end of the treatment. After three days

when all the HCG has been eliminated this does not happen, because the blood is then no

longer saturated with food and can thus accommodate an extra influx from the intestines

without increasing its volume by retaining water.

We never give a treatment lasting less than 26 days, even in patients needing to lose only

5 pounds. It seems that even in the mildest cases of obesity the diencephalon requires

about three weeks rest from the maximal exertion to which it has been previously

subjected in order to regain fully its normal fat-banking capacity. Clinically this

expresses itself, in the fact that, when in these mild cases, treatment is stopped as soon as

the weight is normal, which may be achieved in a week, it is much more easily regained

than after a full course of 23 injections.

As soon as such patients have lost all their abnormal superfluous fat, they at once begin

to feel ravenously hungry with continued injections. This is because HCG only puts

abnormal fat into circulation and cannot, in the doses used, liberate normal fat deposits;

indeed, it seems to prevent their consumption.

 

Phase 3  (P3)

As explained in Dr Simeons Pounds and inches

As soon as their statistically normal weight

is reached, these patients are put on 800-1000 calories for the rest of the treatment. The diet is arranged in such a way that the weight remains perfectly stationary and is thus

continued for three days after the 23rd injection. Only then are the patients free to eat

anything they please except sugar and starches for the next three weeks.

Such early cases are common among actresses, models, and persons who are tired of

obesity, having seen its ravages in other members of their family. Film actresses

frequently explain that they must weigh less than normal. With this request we flatly

refuse to comply, first, because we undertake to cure a disorder, not to create a new one,

and second, because it is in the nature of the HCG method that it is self limiting. It

becomes completely ineffective as soon as all abnormal fat is consumed. Actresses with a

slight tendency to obesity, having tried all manner of reducing methods, invariably come

to the conclusion that their figure is satisfactory only when they are underweight, simply

because none of these methods remove their superfluous fat deposits. When they see that

under HCG their figure improves out of all proportion to the amount of weight lost, they

are nearly always content to remain within their normal weight-range.

When a patient has more than 15 pounds to lose the treatment takes longer but the

maximum we give in a single course is 40 injections, nor do we as a rule allow patients to

lose more than 34 lbs. (15 Kg.) at a time. The treatment is stopped when either 34 lbs.

have been lost or 40 injections have been given. The only exception we make is in the

case of grotesquely obese patients who may be allowed to lose an additional 5-6 lbs.

if this occurs before the 40 injections are up.

 

Further Courses

Patients requiring the loss of more than 34 lbs. must have a second or even more courses.

A second course can be started after an interval of not less than six weeks, though the

pause can be more than six weeks. When a third, fourth or even fifth course is necessary,

the interval between courses should be made progressively longer. Between a second and

third course eight weeks should elapse, between a third and fourth course twelve weeks,

between a fourth and fifth course twenty weeks and between a fifth and sixth course six

months. In this way it is possible to bring about a weight reduction of 100 lbs. and more

if required without the least hardship to the patient.

In general, men do slightly better than women and often reach a somewhat higher

average daily loss. Very advanced cases do a little better than early ones, but it is a

remarkable fact that this difference is only just statistically significant.

Weigh In Daily for Long Term Weight Loss SUCCESS!

Your Scale and YOU

Unlike other plans that recommend weighing in weekly or less often, of course the HCG plan states you should weigh yourself daily.


Even after you meet your weight goals, research has shown that people who’ve lost weight and continue to weigh themselves regularly afterward are better able to keep the weight off.

So plan to make friends with your scale for the rest of your life.

“Daily?” you ask (please don’t frown or curse too much – lol).
Yes! Studies show that people who weigh themselves daily are more successful at long-term weight loss than those who weigh themselves weekly. Experts speculate that frequent weigh-ins remind you of your goals and help keep you motivated. Many fitness centers and programs feel that an essential part of this daily weighing strategy is tracking your weight on a graph. A graph helps you to see the big picture: Rather than focusing on one day’s number, you’re looking at trends over several days, weeks, or months. There’s nothing more motivating than seeing that line move downward over time! I today’s technology tracking your weight is easy — simply enter your weight each day on a phone app ( there are so many to choose from) and it will automatically graph your results.
Just like writing weight fluctuations, inch loss and what you are eating (what works and what doesn’t) in a journal ( graphs are good because they can help you to become accustomed to the fact that the number on the scale does fluctuate each day. The line won’t always move downward, and that’s okay. Weight normally varies from day to day, based on factors like how much water your body is retaining, among others. Seeing these normal fluctuations on a graph keeps a person from getting discouraged by them — they look past the little ups and downs and focus on the larger trends.
Another advantage to graphing with daily weigh-ins is that it helps you self-monitor more effectively. If you see your weight beginning to trend in the wrong direction, you can take steps to nip that trend in the bud asap.
Of course, weighing in daily isn’t right for everyone. If you’ve ever had an eating disorder like anorexia or bulimia or if you find it extremely upsetting to get on the scale, you should talk to your doctor or mental health–care provider. Otherwise, give it a try and see how it works for you!

If daily weighing is a good strategy for you, I encourage you to keep it up —
The times that I have “stumbled” while maintaining my new size thanks to my HCG journey was when I slacked on weighing daily.

Jumping on the scale each morning will greatly increase your chances of both short-term and lifelong success.

HCG Drops – Yes or No

HCG DROPS – There are so many different choices now

QUESTION  – Hi , basically my major concern is getting the right product that works..and instead of the injections i would rather get the drops i purchased one at gnc and I did not even open the bottle because i am thinking this is not gonna work lol… anyway thanks for getting back to me ..Have a great day!

My Answer – After giving platelets, injections would bother me the least 😉

The environment of HCG has changed SO much since I started in Jan 2010.
The only reason I thought sub-lingual would be OK is because of youtubers that proved results like mamaclok. But really from reading pounds & inches I feel that doing it the way Doctor Simeon did it made the most sense. I hear from others that even clinics that advertise drops etc.tell you once they have you in the office that injections are the most affective.


All the products that are on store shelves I am not confident in. If real HCG must me refrigerated once mixed how is all the shelf stuff keeping its true potency?

Bottom line – I hit beyond my goal May of 2010. I just took MORE after pictures today in size 25 jeans (the smallest size MissMe carries). Plus my hair is growing better than before I knew about HCG ( my hairstylist is AMAZED). My doctor and his nurses all say I look so fit and young. These are the same people that treated a 208 lbs Colleen. So given all that if I had to make the choice all over again on the method to use I would do it all the same.

Get Pure HCG

I hope you are ok with my honesty –
Colleen =)
Please Keep me posted on how you do.

My Very 1st Round on HCG

My 1st HCG 40 Day Round Spreadsheet

I was afraid it was gone forever (like my fat – lol)

I had looked high and low, finally I found it  – guess where – As a bookmark in my Atkins Book.

My daughter was sweet enough to type out my chicken scratch so I could post the progress of my 1st round (in 2010) and share with you all. I chose to do a 40 day round. Because I was in denial of the size I was I thought I could knock out one HCG round and be done. That wasn’t the case BUT progressing on was the best thing I EVER did. Next thing I knew I was getting into sizes and scale numbers I thought could only be a DREAM! Thank you GOD & HCG.

Here is Where it All Started

Very 1st VLOG… Sorry for the bad video quality. I was encoragaged to share my jouney so I did (though sacared at the time).

HCG Round Tracker Spreadsheets

23&40 Day Round Tracking Spreadsheets

23 plus 3 VLCD no HCG Days                                                        40 Plus 3 VLCD no HCG Days

HCG Diet 43 Day Round Tracking Spreadsheet.pdf-jpg

HCG Diet 43 Day Round Tracker

HCG Diet 23 Day Round Tracker Spreadsheet - pdf Download Link

HCG Diet 23 Day Round Tracker

HCG Diet 43 Day Round Tracking Spreadsheet.pdf-jpg

HCG Diet 23 Day Round Tracker Spreadsheet - xls Download link

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