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Canning the 6 meals, 'clean' eating, the Post Workout Anabolic Window and GI ...

Do we top up after having those shits?

Only if your already preparing for your next shit. Don't want to distend that gut.

Thinking about wearing a nappy then can just shit all day.
i eat every 2-4hrs, depending what ive done and what im about to do.

but sometimes i do fast prob once a week, sometimes more sometimes less.