You've got it: 3x/day or until you smell like a pancake restaurant. If yu want cheaper, fresher fenugreek than what you get in the pills, I suggest looking for fenugreek seed. You can get a pound for $3-4. Just put a teaspoon of seed in some hot water, drink the resulting tea, and then swallow the softened seed.
While fenugreek and other supplements are nice, IMO they are not generally a substitute for more work with the pump.
Coolest thing my big girl said recently: "How can you tell the world is moving when you are standing on it?"
Coolest thing my little girl sang recently: "I love dat one-two pupples!"