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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). While you are hungry again, eat the little "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, tend to be back to zero carbs until your next workout.
I should mention that throughout the diet when i was strength training and doing cardio exercise on every day basis. I sincerely believe that this factor was vital in retaining lean muscle mass while dropping as much body fat as possible while on the calorie restricted, low carb diet.
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