I lift two days a week and do cardiio two days a week. I lift on tuesday and thursday usually. Do bike on monday, treadmill on wed. Sports on the weekend. I do hit training. I did do the recommendations of taking 20 up to 100 . I took it for two weeks and then stopped for two weeks. I started the taking it 3 times a week with 80 mc last week. I took it on mon,tuesday,wed, took nothing on thursday, took xenadrine friay and saturday, nothing on sun