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Take 1 scoop with 8-10oz (240-295ml) of cold water first thing in the morning on an empty stomach. On training days, take another 1 scoop with 8-10oz (240-295ml) of cold water in the afternoon no later than 5pm. Avoid eating food or drinking a protein shake within 20 minutes after consuming OxyShred. DO NOT EXCEED 2 SCOOPS PER DAY.