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Slowly introduce cardio back up in your routine. Cardio is great. Not only does it help you receive ripped, by help you keep fat off during full of gain or "bulking" stride. Also, the cardiovascular and benefits are well-known. My favorite thing about cardio is the absolute buzz you get from stepping off the treadmill after 30 minutes of anything, even something as light as walks along.
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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 "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.
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