I try to do an intense cardio workout after work. If I do this I know I got to watch what I eat or I will taste it later... lol or it may make me sluggish. I say go light but eat all day. For breakfast I always have oatmeal and raisens, it keeps you full and drink water like crazy. Carrots are a great snack to just keep as a bag on your desk. Another good one I do is Pumpkin Seeds.
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