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steak (or salmon or other fish, or chicken or other poultry, or pork) 1 cup of cooked brown rice 1 cup of cooked black beans (or pinto beans) 2 cups mixed green salad 2 tbsp salad dressing (olive oil and vinegar) Before-Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Before Bed Snack (have immediately before bed - at least 1 hour after ZMA JYM) 20-30 g protein from a protein powder blend like PRO JYM Or 1 cup cottage cheese or 1 cup Greek yogurt with 1 teaspoon honey 1 tbsp peanut butter (can add to shake or Greek yogurt or eat separate) Sample 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 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) 2 cups cooked oatmeal (1 cup dry oats before cooking) 1 Tbsp honey (mix honey in oatmeal) 4 capsules Omega JYM fish oil Late-morning snack 1 cup low-fat cottage cheese 1 cup sliced pineapple 5 Triscuit whole-wheat crackers Fat-burner supplements (take between late morning snack and lunch) 1 dose Shred JYM Lunch 6 oz

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