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I actually don't use the third mix anymore. I go w/ a mix of egg white, whey, casein and oat powders as my follow-up "meal".
My immediate PWO is similar to what's listed there, minus the glutamine, but I'm going to do a low GI trial when my existing batch is used up. I no longer use CEE, either, as I haven't noticed any extra benefit that makes it worth the taste. I went back to monohydrate, but just started on tricreatine malate this week.
As for pre/peri, I'll probably continue w/ waxy maize there. I just switched that formula up this week... 30 grams BCAA + 5 extra grams leucine, 15-20 grams WMS, 5 grams beta alanine, 5 grams tricreatine malate and 1.5 individual packets of Crystal Lite.
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