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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 decreased "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 the second workout.
Do some cardio. It not mandatory, but proceeding make composing difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session 1 week.
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