i just started taking this stuff last monday for the first time, i've been taking 1.5 scoops about 30-45 mins before workout. i'm 6'4" 234 lbs at 11% bf. I've been drinking a lot of water anyway, but this stuff has been great for me personally. I've read that the first week typically doesn't show much but the 2nd and 3rd do, if thats true i cant wait for monday!