Originally Posted by Joseph Regan
also on #4 is that 20-35g or protein and 10-15grams of fats total for that 4 hours or is that with each meal since you can have 1-4 meals in that time frame?
It is supposed to be the total for the 4 hours, but I honestly don't count because I only have two meals in those first 4 hours, so I know I don't go over the 35.
Have fruits in the 4-8pm over eating phase. The total amount of carbs depends on your weight, goals, and BF percentage.