SUGGESTED DIRECTIONS FOR USE: Add four scoops of Massive Whey Gainer (approximately 165 grams) to 18 ounces (533 ml) of water or milk. Mix thoroughly, chill, and serve. To encourage maximum muscle weight gain, and enhance your exercise program, take one serving 30 to 45 minutes before working out, and another serving one hour afterward. On non-training days, take one serving between meals in the a.m. and a serving between meals in the p.m. Each scoop weighs approximately 41 grams, with a concentrated caloric value of 157 calories per scoop. You may need to adjust the dose depending upon the duration, frequency, and intensity of your workout program.