It looks like darklight79 pretty much has this board handled.

In fact, it's almost disappointing... everything's been answered already!!

I've read everything and see only one thing that hasn't been addressed.

Page 11

@ Pstation84

>> any example or recomendation for the complex carb that i can get?

(said in response to)

>> Quit the rice and white bread,go for complex carbs instead!

◘ First, rice and bread are complex carbs.

Secondly, a carb's complexity has absolutely nothing to do with whether its good for you, how healthy it is, or whether or not you should have it.

What you want is low GI (glycemic index) carbs before you train, and high GI carbs after you train. The complexity has nothing to do with whether its a low or high GI.

Beyond that... good work! Everything here got answered correctly.