wow here it is, this is the best I've ever had,bs before gym 6.3, due too this and current guidlines I took a sports gel on before,25 carbs, bs after treadmill 5.3, I decide too add sone weight work after I arrived at the gym so, done 3x8 dumbell incline,3x15 tricep dips,3x8 rope pull down, 3x12...