Based on the blood plasma data, if you can afford to, dosing at least 200mg every 4 hrs (which, minusing sleep, is about 3-4x) would be best. It also *appears* that with -(-)Epi, more *is* better. This is assuming the 1st gen orals - no idea on the new stuff, as the Pharma company studies are still using regular Sigma-Aldrich stuff. Taking with lemon juice may help or Ascorbic Acid. There is still no data on if you will gain x amount of LBM in x amount of time, but a 7% increase in hand grip strength was noted and the ratios of Myostatin and Follistatin did decrease/increase. Anecdotally, people are reporting increases of endurance.
P.S. Eat a ton of Broccoli too
Sulphoraphane is a Myostatin inhibitor as well. Surprised it's not being added by these supp companies (if possible).