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To assess tolerance take 1 capsule with a meal containing 50 100 grams of complex carbohydrates. The next day use as follows. When Bulking: Take 2 capsules with a meal containing at least 50 100 grams of complex carbohydrates in the AM and again in the PM. When Dieting: take 2 capsules 30 minutes before a meal containing at least 25 50 grams of complex carbohydrates in the AM and again in the PM. Do not exceed 4 capsules per day. On workout days take 2 capsules with pre-workout meal.