ill cut straight to the chasese
i weigh 140 pounds (lean)
im currently benching 77 pounds (35kg) 3 sets of 10 reps
i'm currently 'resting' 30 seconds between each set.. too little?
ive been reading about this Anaconda and insulin spike benefits
w-10 chocolate milk (for an insulin spike) + 1.5g creatine
w+15 whey protein + 1.5g creatine
w+90 whey protein