Jack3d is my favorite all-time pre-workout supp. My pre-workout routine usually consists of a protein filled meal (i.e. chicken/brown rice) about 1.5 hours before the gym, OR a protein shake 1.5 hours before the gym. Then about 30-45 minutes before workout, I'll take 2.5-3 scoops of Jack3d. Post workout I immediately down an ON Protein shake, then about 30-45 minutes after that, I'll have another chicken/brown rice/pasta meal.