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Do some cardio. It is not mandatory, but it will probably make a great difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session in one week.

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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 a good small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, tend to be back to zero carbs until the next workout.

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