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I do it evening and nights...
results would be better in the morning after a light breakfast.
Why? because your metabolism is working more efficiently, you have more energy and you will burn more fat.
But still, you will see results working out evenings and at night.
Just don't eat too much after 8pm.
After a workout, 2 cups of chocolate milk (500ml) is as good as a protein shake.
;)
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