you don't want to use fats post workout, as fat slows down the whole digestion process. Post work out, you wanna use fast acting protein/carbs (protein isolate/maltodextrin,dextrose), i always have a shake post workout rather than solid meals cause your body doesn't take long to break it down vs solid meal. After you're done working out,(muscle fiber tears) your body has around 30 min(window of opportunity) to get all the nutrients in to start repairing and refilling your muscles with glycogen ( that's why we use carbs post-workout).
As for fat, since it slows the digestion down, you can benefit from it on the meal before last,===> basically it time releases the protein in your body while your sleeping, or you can use a slow acting protein shake before bedtime.
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Abs are made in the kitchen, not in the gym....
If you do what you've always done,
expect what you've always got
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