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Do some cardio. It not mandatory, but it can be make an oversized difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session per 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). Just after you are hungry again, eat a "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, a person back to zero carbs until a workout.
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