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Steak (or salmon or other fish, or chicken or other poultry, or pork) 2 cups mixed green Salad 2 Tbsp salad dressing (olive oil n vinegar) Snack (within 8 hours from preworkout meal) 20-30 g protein from a protein powder blend like PRO JYM or 1 cup cottage cheese Before Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Sample IF meal plan for those working out after work/before dinner: Fat burner supplements (take as soon as you wake up) 1 dose Shred JYM Breakfast (This starts your 8-hour feeding window so have this 8 hours before you plan on having your last meal) 20-30 g protein from a protein powder blend like PRO JYM 3 whole eggs 3 egg whites 1 Tbsp Olive oil (scramble eggs in olive oil) 4 capsules Omega JYM fish oil Late morning snack 1 cup low-fat cottage cheese Fat burner supplements (take between snack and lunch) 1 dose Shred JYM Lunch 6 oz

Punj S, Enaam A, Marquez A, Atkinson AJ Jr., Batlle D