Hey bro's just thought this could be helpful. Go to www.abcbodybuilding.com first-click on nutrition second-click on advanced nutrition then-click on window of opportunity. It is about when to take your postworkout meal and what it should consist of. This is some good **** here dont doubt me because im a newbie TRUST ME!! It will and should help all of us understand a little more about or bodies and how they react to a hard workout,and what they need to recover. With out loosing muscle.