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pre workout: 1/4 scoops WMS + 1/2 scoop whey this is like 30 minutes pre workout. my meal prior to this will be 1.5 hour before my pre workout meal.
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That would be better (remember plenty of water) but 30 minutes may be a little long. See the problem is that wms is really quick. Even with malto and dex it's pretty quick. If you set around too long you may crash before going into your workout. I recommend about 15 minutes at most. That way once you are hitting the weights it will help regulate the blood sugar. At least that is what I've found. As long as you haven't taken in too much carbohydrate that is. If you can have it mixed and consume it at the gym then do that. Keep in mind that wms is just starch and it will settle into a paste at the bottom so shake before drinking.
You work out on campus (right?) so probably you can drink it and get to the gym in a quicker time than 30 minutes.
Post workout it would still be good to have the protein immediately too. It's not big deal but the post need not look too different from the pre except for the amounts.
The solid food/sandwhich would be better/more optimal an hour later.
On the 10x3 it's hard for me to tell you exaclty what to do of course so all I can do is give you a vague idea what to expect. The first time certainly shouldn't be really hard.
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