My friend told me that the "golden hour" actually "golden time", for feeding muscle is within 20 min after weight lifting. No carbs or sugars, just pure protein. His recommendation was a pack of tuna (in that foil zip pouch). Sure enough I tried it after sprinkling in a bit of Tastefully simple garlic dill and it was delicious. Not to mention 0 carbs and 16g of protein 2g fat and a total of 80 Cal! Healthier than a "protein bar" which typically packs half the protein with the extra carbs, fat, and calories.
My weigh-in is 127lbs. So no change from last week. Have to work on eating "clean".