Suggested use: SPOON STIRRED Just add three heaping scoops of INCREDIBULK(TM) to a glass filled with 16 oz of water, nonfat milk or your favorite beverage. Then mix it up with a spoon. Stir for about 20 seconds or until powder is completely dissolved. SHAKER Just add three heaping scoops of INCREDIBULK(TM) to your shaker cup and then pour in 16 oz of your preferred beverage. Cover and shake for 20-30 seconds. Tip Mixing three scoops with 6-8 fl oz of nonfat milk instead of water will give you a thicker, creamier shake. BLENDER Add three heaping scoops of INCREDIBULK(TM) to a blender filled with 16 oz of water, nonfat milk, or your favorite beverage. Blend for 30-40 seconds. Then add a few ice cubes and blend for an additional 30 seconds. INCREDIBULK(TM) is a superior formula that can be used to support high-calorie needs in a variety of ways. NOTE For best results use INCREDIBULK(TM) combined with intense weight training (3-5 times per week) and a sensible diet. Also, keep in mind that sufficient recovery between workouts impacts your ability to gain lean mass. Allowing at least 48 hours between workouts involving the same body parts is recommended. AS A GENERAL RULE, CONSUME APPROXIMATELY 1 GRAM OF PROTEIN PER POUND OF BODY WEIGHT PER DAY, SPREAD OVER 5-7 MEALS AND/OR SUPPLEMENTS.