Based on clinical studies by: (Tipton), (Børsheim et al, 2002), (Pasiakos et, al, 2011), (Kerksick et al, 2008 & Pasiakos et al, 2011) here is what I've been using for the past 6 years with amazing results considering I do not use any protein powder whatsoever... below are the dosages of each...