I've been dosing two capsules upon waking around 6am and then one capsule at 12 and I have a protein shake with fats as my first meal around 12.30. I have a big meal an hour to two later. I've also been usingand it has augmented the fat loss. I've not looked this lean for almost two years! i will do another week and then start a mini-bulk utilising and maybe a prohormone and follow it up with another round of alpha t2 and IF. Currently I think I'm under 12% - 3 months ago I was around 23 - 25%.