Lots of people eat antioxidant high foods pre training. Vit C is good for boosting nitric oxide. Post training you may not just because of the fibre found in those types of food. Supplements wise you would avoid anti inflammatory products like join in, curecoming, osteo Pro for example.

Is it possible to get a fool proof overview of how to take Reta. As in what mg to order, what to mix and how to mix, what needle to use to inject, where to inject.

Any advice is appreciated

I would keep ab training in the higher rep range personally. Pick a variation for each session and and tag them on the end, 2-3 sets of 15-20 reps +