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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 small "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 coming workout.
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Remember that your particular calorie is often a calorie. A gram of carbohydrate or protein contains 4 calories, while a gram of fat contains 9 caloric intake. If you cut your carbohydrates back significantly, you could add either the same amount of protein grams to replace the difference, slightly less than half as many fat grams, or some combination.
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