1) If you are doing cardio after you train, there is no point at all having the PWO shake then doing the cardio. Do your cardio immediately following your weight routine- 20-30 mins 65% MHR. Once you finish your cardio pound the shake.

2) I'm not too familiar with Cytogainer. But, for a PWO shake two scoops of whey and your choice of carbs following. 2:1 ratio protein: carbs. If cytogainer has a significant amount of fat in it, then it definately is a serious no-no PWO- I dont know about the product, though.