The BF and KA should be started day 1 of Feast. BF per label recommendation and the KA up to 3/day, although 2 is adquate at your weight. On workout days, suggest 2 of each 45 min prior to the workout and 2 of each immediately after.
As for the Xtend, consume peri-workout per BCAA loading protocol #2 (25g min) . If you want to go one better than that, suggest replacing the sugar with waxy maize starch. Doing so should allow you to retain more carbs as glycogen vs. being burnt for fuel, deposit more total glycogen and do so without the bloat/crash that amount of sugar would produce.
You are stating 2 KA is fine at my weight. But than state 2 prior and 2 after workout, which is 4.
Please help clarify.
Thanks.
