If you know you’re a Type 3, then you likely already know the basics: don’t lift above your 5RM too often, focus on full body routines, limit workouts to 3-4 days a week, aim for 40-50% of your calories from carbs. Here’s a sample routine from CT himself. I like Wendler-style full-body routines, too.
In terms of supplements, the game changers for me have been 500mg rhodiola every morning, 5-10g glycine after workouts and another 5g every night before bed, and 400mg 5-htp at bedtime. CT has recommended all those at one time or another in various threads around here.
Hope some of that helps you.