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@werik A lot of carbs is useful if you’re working hard more than 3 days a week. OPs workout is not hard work in my opinion. Also it depends on the source of the carbs. The PB&J sandwich for example is not great at night. I would swap that for a hit of protein before bed. Just my thoughts based...

@ladydenise226 More weight, more sets, progressively add weight, eat a lot of protein, sleep.