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Sample meals might include: Meal 1: Chicken breast, ½ cup brown or white rice, 1 cup green vegetable, flax oil. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90×0. 675) = 60g of carbs and (35×0. 675) = 24g of protein. If you’re trying to get lean, the watch your calories.
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