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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). You'd like you are hungry again, eat a decreased "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you are back to zero carbs until a workout.
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Slowly introduce cardio back up your normal. Cardio is great. Not only does it help you receive ripped, it can also help you retain fat off during a mass gain or "bulking" procedure. Also, the cardiovascular and benefits are well-known. My favorite thing about cardio is the absolute buzz you get from stepping off the treadmill after 30 minutes of anything, even something as light as doing.
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