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(Opens New Page) Burn The Fat, Feed The Muscle Calorie Customization Worksheet (PDF download) How much should you eat?
It's easy to figure out with this calorie worksheet.
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The TNB-28 workout uses a 2-day upper - lower body split routine.
There are 2 different upper body workouts and 2 different lower body abs workouts, for a total of 4 workouts, and there is a logsheet for each separate workout.