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Whey Protein, greek yogurt - unflavored or light'n'fit if you're watching carbs, egg whites, low fat milk. You can try soy protein isolate or pea protein isolate if whey bothers you but you don't get the actual protein content from the label with these as they don't digest entirely and don't have as complete amino acid…
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http://iifym.com/iifym-calculator/ This helped me.
