The GW is taken 30 minutes before working out, or in the morning if you are not going to work out that day.
The S4 would be split into two doses, one in the evening, one in the morning. Start with 50mg a day, split into two even doses. After a week, if you have no vision sides, ramp it up to 75 a day, split into two doses (or 80 since it is easier to split), then 100mg. No need to go over 100, imo. Wait a week before increasing each time to see if you start to get vision sides. If you do, wait an additional week to see how bad they get before upping if you still want to do so.