Directions: To assess your tolerance, for the first day take 1 capsule once daily. On days 2 and 3, take 2 capsules once daily. On day 4 and beyond take 2 apsules twice daily, 30 to 60 minutes before yout two largest meals. Do not snack between meals. For best results, use for 60 days combined with diet and training. Do not take within 5 hours of bedtime. Do not exceed 4 capsules in a 24 hour period. Do not use for more then 8 weeks, drink 10 glasses of water daily for general good health. Read the entire label before use and follow directions provided.