When bulking; 1 tablespoon pre-workout always and 1 tablespoon with my pre-bed meal. so 1-2 tablespoons a day
When dieting; 1 tablespoon pre-workout and that's it and it slowly tapers down to none but I keep it on for the long haul.
I use 2 eggs, some nuts, 1 tablespoon coco oil, and leftover fat from Grass-Fed Beef as my sole sources of fats during dieting(making my diet as we speak)--will post it up. And slowly taper it all down.