getting me confused

sup guys.....well i just bought r-ala and the biotin seperate........i bought the ast brand r-ala ( 1 capsule has 200 mg) the biotin has 600 mcg per serving ( 1 pill).................i was wondering how much i should take and when i should take it ...... i know i should take it with my carb meals but what about my pw1 beacause of the dex......... to help you guys i out my only carb meals are my 2 pwo meals.......so do i take it with both meals? For my first pwo i take in 60 grams of dex........2nd pwo i take in about 30 - 40 grams of carbs from brown rice or oats. Should i take the r-ala and biotin with both meal? and how much of the 2? thanx!

p.s. really need this info guys ( 8 weeks out from show )

peace

This should be in the supplement forum.

1 cap of each per meal IMO.

TrIBOL

thanx tribol......i posted here because it has to do with my diet.........and i dont think it should really matter it relates to both

peace