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Set carbs at 15% protien at 45% and fat at 40% work out 5x a week for a min of one hour each time. Until you reach your goal

I'm using the my protien brand and always use a whey powder to make a breakfast smoothie with almond milk and frozen summer fruits, I read before bed was very good for continuing to build muscle mass and losing fat, so I bought a bag of their 'bedtime extreme' I'm mixing this this the almond milk (it's the unsweetened…