What I do, and I started on my cut and plan to just up the amounts for my reverse/diet is bulk is as follows:
Mind you your amounts will depend on your caloric intake, macro positioning and goals, but this is what I’m currently doing
About 60-90 mins pre wo:
CHO + Pro + Little bit of fat (10-15g)
Example: 1.5 serving oats, 1 scoop protein, 1 tb peanut butter
During my warm up pre wo and finished about thirty minutes into my workout:
2-3 servings Plazma (HBCD + Di/Tri Peptides for the win, this has been a game changer in terms of overall energy and endurance in the gym, helped me hit PR’s when in a deficit after 12 weeks and getting down to 7-8% bodyfat)
Any whole food meal, the Plazma intra workout imo doesn’t make a shake immediately necessary. If you want, just have a shake, then get home and eat some food. My post workout meal is usually mainly CHO + Pro, and the lions share of my carbs.
As for Amounts I’m doing this on my reverse, currently at 250g CHO daily:
40-50g CHO, 20-30g Pro, 10-15g Fat Pre WO (60-90 mins)
Intra is the 2 servings Plazma
75-100g CHO, 40-50g Pro, <10g Fat post workout.
Then I just eat balanced meals from there an out, lot’s of veggies, starches, lean protein, and before bed usually protein froyo and some Avocado Oil or MCT Oil
All in all, you really gotta just experiment and find what works best for you. But in all honestly, the HBCD/Di/Tri Peptide mix has been incredible in terms of recovery, pumps, strength gains, and just overall better endurance