10d (edited) • General discussion
Markus Reinhardt’s Late-Night Recovery Rule
Straight talk.
This is something I’ve done every single time I want to lean out and actually shut things down at night. No guessing. No white-knuckling hunger.
I’m 246 right now, pushing toward 220 and peeled, and this is one of the small moves that makes the cut predictable instead of miserable.
Last meal rules: Protein goes up. Carbs stay low. Digestion stays slow.
What I use:
Greek yogurt (Fage-style) — thick, casein-heavy, sits in the gut and keeps hunger quiet.
Salmon — quality protein plus fats that curb appetite and help recovery.
Casein protein if needed, mixed thick, not like a drink.
No late carbs. No “protein desserts.” No nonsense.
This is a control move.
It keeps hunger in check, sleep solid, and fat loss moving in the right direction.
MR
10
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Markus Reinhardt’s Late-Night Recovery Rule
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