I got the squirt kind from ars and I started out slow only using 2 squirts a day for the first 4 days about 5 hours apart then I upped my way to 3 squirts when I woke up and 3 around 3 P.M. I didn't see much results so I just quit it one day and still have a little left. My diet is not great but I stay away from lots of carbs and take in about 2500 calories a day