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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). As soon as you are hungry again, eat a good small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, an individual might be back to zero carbs until the following workout.

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In the intervening years I tried other lower carb diets that were all variations on exactly the theme. Ensure constant for me personally was keeping up with my weight training and aerobic exercise. Each and each time I managed to drop 15 - 20 lbs in small as as 3 weeks and ensure that off much less than 3 months after stopping the diet regime.

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