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 "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you back to zero carbs until a workout.It is estimated which you lose one pound of body weight for every 3500 calories deducted on your food ingestion. When...