my bad i just didn't list them.

pre-workout I have 1 scoop whey mixed with 2 scoops instant coffee and a banana (I also eat a ham and turkey sandwich on wheat bread with spinach leaves about an hour before I go to the gym)

post-workout I have 2 scoops whey, a tbs of creatine, 1 cup grape juice, 1 carton of yogurt followed by another sandwich 45min-1hr later