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As the phrase goes, 'hard work pays off'. Your abs won't simply appear overnight, but during the course of your training and diet, you will slowly start to see that dream physique unfold.



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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 as little "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, are usually back to zero carbs until safeguarding workout.

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Try a supplement. For me, no doubt one of these supplements was a pre-workout product by Controlled Labs called "White Flood". This shit is potent. After taking 2 scoops, I'd drive to the gym extremely motivated to elevator. When I'd get there I'd have an overabundance energy and way stronger than retail. Veins I didn't even knew existed were popping out of my arms, causing me to grin from ear to ears.