Well it all depends, if you are using Need2Slin then take the HCGenerate with food, if not take it 20 minutes prior to each meal. I like to take at least 1 cap prebed, most people like taking 1-2 caps am, 1-2 caps preworkout, 1-2 caps with dinner and 1 prebed. I like going 2 am and 3 preworkout, or 3 prebed. I like taking it with EVOO(extra virgin olive oil) to get better absorption.