Spound-yeah I have the shake after cardio. I was laughin when u said shake before is idiotic cuz it most definitely would be. PWO cardio would be pointless at that point. I agree with everything you guys said so far. I agree about the shake before bed is not the best choice. It would probably be best to have solid food that is slow digesting and a good pro/fat source rich in EFA's like salmon like Tai said. I have thought about cutting out about half of that dextrose because I was never a big believer in the 2:1 ratio exactly all the time. I think I'll bring it down like you said Tai. I have actually thought about throwing fruit in my first meal ever since I saw Pinnacle do it:lol: and I thought it wouldnt hurt. It is low GI and the fructose shouldn't be a problem as long as I don't eat like 10 bananas or 50 strawberries. I also like the lean beef idea...and the more veggies. Thanks for all the help guys