To assess your tolerance, for the first day, take one capsule once daily. On days 2 and 3, take 2 capsules once daily. On days 4 and beyond, take 2 capsules twice a day, 30 to 60 minutes before your two main meals. Do not snack between meals. Do not take within 5 hours of bedtime. For best results, use for 60 days in combination with diet and training.