Not being an ass but there are like 8 million threads in here that go over this. Anyway, you might be good starting off with 6 caps/day of drive spit it 2 doses. Full dose RPM on w/o days and half dose of RPM on non-w/o days. Take your pre w/o doses about 45 mins before. This is the best way it works for me. You can play around with your doses a little bit and see what fits you best tho. Good luck! Youll love this stuff together the synergy is amazing!