how to "super-charge" my pre post workout routine?

<body> <script language=javascript type="text/javascript">  </script> </head> <frameset rows="34,*" frameborder=0> <frame src="./tiny_templates_c/connect_head.php?wid=405691&cat=Health and Fitness&url=http://answers.yahoo.com/question/index?qid=20090630081402AAoTvL6&urltitle=how to "super-charge" my pre post workout routine?&description=i have started work outs @ 2hrs a day in the evenings, 4pm-6pm. 4-5@weights 5-6@running&endurance. i need to know the things i can do to help "super-charge" or maximize my pre-post workout routines! yesterday i ran untill i came home and threw up, and i also had "runners diharreah", along with nearly passing out. i have no supplements (protien powders, juggernaut powder, ect. (juggernaut)http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=1I-1004&sourceType=ps&source=yi&gcid=C19283x009&keyword=1I-1004) available to me except on weekends. i know protien and carbs are a must but how much and when, amonst other things! (info<btween 5'10" and 6'1", 245 lbs, bench under 100, squat under 75> shoulder press under 100 also," name="head"> <frame src="http://answers.yahoo.com/question/index?qid=20090630081402AAoTvL6" name="Body"> </frameset> </body>