20-40mcg is a good range. Most guys I've seen review it, do it between 40-60mcg. 50mcg is the sweet spot for me. When to take it is probably one of the most debated subjects I've seen on mc, when talking about igf. Some take it in the evening or at night, but most seem to like it pre-workout & feel it gives a better pump. Imo, I think you'd benefit from it, no matter when ya take it becuase it's long acting. Personally, I would use it with lgd, if I was looking to get more muscle. That's probably my favorite combo that MC has to offer.