Directions: To assess your tolerance first day, Take 1 Capsule once daily. On days 2 and 3, take 2 capsules once daily. On day 4 and beyond take 2 capsules twice daily, 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. Do not exceed 4 capsules in a 24 hour period. Drink 10 glasses of water daily for general good health. Read entire label before use and follow directions provided.