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You have been doing CBL for 6 months? These are questions that are all answered in the book in greater detail.
The book gives a sample day and gives the option of protein shakes to supplement. I will do this sometimes since I don't have an office job where I can just throw a chicken breast on the stove. Pre cooked bacon can be a really good option for on the go too. Also, for pre workout, the book gives the recommendation of a protein/mct/creatine shake, so you should be ok there as well.
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