well followed the dilution advice (a few cups of coffe ,the rest gatorade and the b 12 and took a big c vitamin 3 hrs b4)2-3lbs of red meat a day for 4 days for creatine and for soluble fiber i ate 6 apples and a pound of dry pinto beans cooked the 2 days before(and a few other foods with smaller amounts,white bread etc. but pinto beans and apples are two of the best/highest amounts...just search foods with soluble fiber)my only worry is my 4th piss before i left the house was a pretty dark yellow but when i pissed in the cup it wasnt as yellow.probably because i went right before leaving and was pissing 20 minutes later....i figured i would have to wait at least 30 min or so but they sent me right in. o well,nothin to do now but wait for a phone call.....