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"The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis." Obes Rev

Experimental approach: Thirty-three male mice were divided into five groups of 6-8 as follows: sham group (normal saline), NIC group (5 mg/kg single dose on day 7), treatment groups (CAPE at 4 and 8 mg/kg for 7 days), and diazepam group (1 mg/kg single dose on day 7)

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steak (or salmon or other fish, or chicken or other poultry, or pork) 1 cup of cooked brown rice 1 cup of cooked black beans (or pinto beans) 2 cups mixed green salad 2 Tbsp salad dressing (olive oil and vinegar) Pre-workout (30-45 minutes before workouts) 1 scoop Pre JYM 20-30 g protein from a protein powder blend like PRO JYM 1 large apple Post-workout (within 30 minutes after workouts) 1 scoop each Post JYM 20-40 g protein from a protein powder blend like PRO JYM Before Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Before Bed Snack (have immediately before bed - at least 1 hour after ZMA JYM) 20-30 g protein from a protein powder blend like PRO JYM Or 1 cup cottage cheese or 1 cup Greek yogurt with 1 teaspoon honey 1 Tbsp Peanut butter (can add to shake or Greek yogurt or eat separate) The sample meals below are for those making the next cut in carbs from 1.75 grams to 1.5 grams per pound of body weight (or 300 grams of carbs total for the 200-pounder)