It is recommended very strictly that, follow the instructions of the cycle of taking the tablet. This will create a big easy for you as well. There are total 90 capsules in the each bottle having 35mg active ingredients in each tablet & thus this offers the total servings of 30 days as you have to take 1 tablet daily but 3 times a day . This dosing is for workout & non-workout days. Take the pills during the non-workout days also and those days when you have to go for the workout, then take the pills must before 30-45 minutes of the workout.