Hey Josue – I might do 1 back off set following my max set for the day. I am logging all true working sets for my workouts so that you can have an idea. When you say formula what do you mean, are you asking how I came up with my numbers for my intake in terms of how much I need?
Billy – Why are you thinking that pre sleep is ideal? I honestly believe that like with most things daily consistency trumps most here and its splitting hairs.