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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). The minute you are hungry again, eat a tiny "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, you are back to zero carbs until your next workout.
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Do some cardio. Involved with not mandatory, but it will probably make a big difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session seven days.
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