that should be used like this 50mg ef. 200mg coff. 300mg asp. after 5-6 days of use a half of these dossages to reach your body tollerance.use it only one hour before cardio workout and should be no peroblems,and i recommending cardio after weight training.food intake you should gues by yourself...(calories until weight training,after cardio less calories...) and that must work no metter what but be careful about how many days you about to use it...