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The cases I am working on are progressing and as stated I am not discussing them in greater detail here anymore. I will make updates but at this moment I am working on changing locations so may well affect the instances. We will see.
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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 moment 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 back to zero carbs until the following workout.