Scratch that, once again I am an idiot. Bananas are low GI carbs (I could have sworn they were the opposite), and so are apples. I read the full pre/pwo sticky, have formed a final (I think...) plan, at least until I can get some dex/malto

Pre-workout: 20-30g carbs from grape juice, 12-15g whey
PWO: 60g glucose carbs (grape juice), 20-30g whey

Well that's that, time to go lift.

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We can rebuild him...