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 30 to 45 minutes before workouts and again one hour after completion of your workout. On non-training days, take one serving between meals in the AM and a serving between meals in the PM. 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. Fruit, honey, yogurt or other foods can be added to make a thicker, full bodied nutrition drink if desired.