I started off with a half scoop , and earlier in the morning, very subtlely head focused, I train with boxing, and occasionally circuit, with a little toning with light weights, definitely worked up a sweat.
I then tried a three quarter scoop , very focused on hard work . I wouldn’t advise taking late afternoon.
Overall impression it helps intensify the training.
Definitely would hydrate. I honestly have to give it a few more months to see how the body deals with it.