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1) High weight and low reps. You should discover what your maximum lift ability will be each exercise that you bring for a workout routine and then take 80% of that amount for the reps (eg. 200lbs max = 160lbs for reps). This should put you into a zone in can do 4 - 6 reps of each exercise.
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The binder's job is mostly to keep the boilie together and the actual quantity necessary will are dependent on the other ingredients. So, if you can get away with 40% and get your homemade boilies to roll well and hold together you should take into account that.
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