mine has been the same for the last decade brutha! Im sure you might remember me posting it but for others who might not know i will post how i run it
First off I carb cycle daily, (is exactly how it sounds) lol, I don't have carbs til mid afternoon around gym time.
So Im currently taking 80mcg igf-1 lr3 about an hour before the gym, and right after my igf, i carb load, mostly complex carbs (oatmeal) and some simple. By now from being depleted all day i can literally see my muscles filling out before my eyes.
So then i get to the gym, i sip on a 50/50 protein/carb drink throughout my workout, then post workout, i cram as much protein i can into myself along with some carbs. I will then eat agin and 3 hours later which is generally right before bed, and I eat a shit ton of carbs before bed along with as protein as i can stomach.
I have found this is what works the very best for me over years of trial and error, this seems to really really do it for me!