As with any other anabolic steroids, we’ll always ask you to follow the same simple procedure in order to ascertain how much you should be eating on a daily basis regardless of the steroid you are taking. Before you follow this procedure, you should first get a body fat percentage test to figure out how much of your body weight (in lbs) is lean muscle tissue.

Once you have done this, you need to keep in mind that for growth purposes, 1.2 - 1.5 grams of protein per pound of bodyweight will suffice, and for cutting purposes, 0.8 - 1 gram of protein per pound of bodyweight will suffice. Once you have made a note of the relevant gram - per - pound of protein amount based on your current bodyweight, you then need to perform the primary procedure as follows for calculating your daily food intake.

You should go onto freedieting.com and head onto the daily calorie total calculator. Once you have done this, you simply need to answer all of the relevant questions so that you can view your respective daily calorie totals for maintenance, muscle gain and fat loss. Select the option that relates to your current goal, then go onto the nutrient ratio calculator. Once there, enter the calorie total into the top, and select “low carb” when cutting, or “zone” for maintenance or weight gaining purposes.

Select the number of meals you wish to eat per day in the section at the bottom of the page, and you’ll then receive your gram per day amount of each nutrient type (macros). Ensure that your macronutrients (carbohydrates, protein and fat) consist of low GI carbohydrates, lean protein sources and healthy fat (omega 3 and 6) respectively in conjunction with the addition of plenty of green and leafy vegetables.

When eating in accordance with the above guidelines, you will undoubtedly see tremendous results.

With these guidelines in mind, you should then observe the following phase specific guidelines in order to achieve the results you’re looking for:

When performing a cutting phase

The following guidelines apply whilst training during a cutting phase:

• Perform every exercise for a total rep count of between 8 - 10
• Perform every exercise for a total set count of between 5 - 6
• Take between 30 - 60 seconds rest in between sets
• Ensure that 80% of the exercises you perform are isolation movements, and the other 20% are compound exercises
• Adhere to a 2 second positive, 1 second “squeeze” at the bottom of the movement and a 2 second negative phase during each lift
• Include one high volume (15 - 20 rep range) session every three weeks as a means of providing your muscles with an unexpected stimulus

These guidelines will help you to optimize your muscular visibility whilst cutting.

When performing a bulking phase

The following guidelines apply whilst training during a bulking phase:

• Perform every exercise for a total rep count of between 6 - 8
• Perform every exercise for a total set count of between 3 - 4
• Take between 90 - 120 seconds rest in between sets
• Ensure that 80% of the exercises you perform are compound movement, and the other 20% are isolation exercises for shape maintenance purposes
• Adhere to a 2 second positive, 1 second “squeeze” at the bottom of the movement and a 2 second negative phase during each lift
• Include one “heavy” (3 - 5 rep range) session every three weeks as a means of providing your muscles with an unexpected stimulus

These guidelines will lead to dense muscle growth whilst performing a bulking cycle.

Should I do cardio whilst on trenbolone?

Cardio is important for respiratory / circulatory health regardless of your opinion on whether or not it should be performed during a cutting cycle. For this reason alone, it is always worth including. In regards to whether or not you should perform it for aesthetic reasons - it’s safe to say that achieving the cut appearance you are looking for without cardio is going to be difficult without performing any whatsoever.

In theory, you can actually reduce your body fat through dietary manipulation and resistance training alone, but one common element that almost every trainee will agree on is that those who perform cardio during their cut always seem to have the edge in regards to a “granite” and “hard” looking appearance to their muscles. In short - it simply seems to be necessary in order to optimise your level of conditioning.

You should only ever perform steady state cardio whilst on trenbolone however, as those who try to utilize high intensity cardio of any kind (HIIT training for example) often find that they do not have the available resources (in terms of oxygen) to maximize their performance. Keeping your heart rate elevated to roughly the 60 - 70% zone for a period of 45 - 60 minutes will more than suffice for an effective cardio session.