first I highly recommend watching the "Learn How" videos produced by Black Jungle. ... you'll learn more watching those that 1,000 words here
link:
http://www.blackjungle.com/poisondartfrogs.html
as for mixes everybody does them a little differently:
Every 12-14 days, I use 3-32oz plastic cups w/ vent lids from Josh's Frogs
excelsior from Josh or from local Micheal's Craft Store
potato flakes (1/2 cup) per tub
1 lg heaping spoon Blue Bonnet Brewer's yeast (from health food store)
1 lg heaping spoon corn meal per tub
mix dry ingredients well
liquids mix in a 2cup Pyrex beaker: 1/4 cup desulfured mollassas; 1/4 cup wht vinegar & 1-1/2 cup water, microwave for two minutes & stir
divide liquid equally among & mix well to runny applesauce consistancy, add addional water as needed (to dry and mix will FAIL)... sprinkle mixture w/ Fleishmann's Active Dry Yeast (yeast excites the flies into sexual activity) add excelsior & two 1/4 folded #4 cone coffee filters. STORE in warm place around 80-100 degrees (F) (bottom heat may be needed in Winter)