The Tren Twins diet follows a classic bodybuilding meal plan. The brothers will go through seasons of bulking and cutting – depending on their current physique goals.
Michael and Christian will eat things like eggs, chicken, steak, and whey protein to build muscle. Continue reading for a more detailed look into their favorite foods and training plan.
Who Are the Tren Twins?
The Tren Twins (real names Michael and Christian Gaiera) are bodybuilders, YouTubers, and fitness influencers. The twins rose to fame on social media, after showcasing their physiques and weight training routine.
The popular brothers have collaborated with
Bradley Martyn, Alex Eubank, and other famous fitness influencers.
Credit: Tren Twins (via YouTube) Stats
Height 5′ 6″ (167.64 cm) Weight 185 lbs (83.91 kg) Year of birth 2001 Occupation Fitness influencers Tren Twins Bulking Diet
Meal 1 Pancakes with protein powder, PB2, Swerve, Keto pancake mix, egg whites, apples, and sugar free syrup Meal 2 Lean ground beef and rice (pre-workout) Meal 3 Protein bar or protein shake (post-workout) Meal 4 Steak, potatoes with cheese, and grits Meal 5 Shake with whey protein, almond milk, and yogurt Macros 3,000 calories, 250g carbs, 100g fat, 280g protein Tren Twins Cutting Diet
Meal 1 Anabolic French toast (from the Greg Doucette Cookbook) Meal 2 4oz chicken, 4oz steak, cheese, and 2 low carb tortilla wraps Meal 3 Banana, honey, and pre-workout shake Meal 4 Chicken, onion, tomatoes, and peppers on a tortilla wrap Meal 5 Chocolate protein mug cake Tren Twins Workout Routine
The Tren Twins follow a standard bodybuilding workout routine involving isolation exercises. This is when you train 1-2 muscle groups each day in the gym.
It’s critical to always change up the specific exercises you do, in order to avoid a muscle gain plateau. But here’s an example weekly routine the Tren Twins might follow:
Exercise 1 Hammer strength press 5 x 8 Exercise 2 Incline barbell bench press 4 x 6 Exercise 3 Decline smith machine press 3 x 25, 15, 8 Exercise 4 Dumbbell flat bench press 3 x 8 Back Workout
Exercise 1 Single arm lat pull down 5 x 8-12 Exercise 2 Barbell deadlift 5 x 8-12 Exercise 3 Kneeling cable pull over 5 x 10-15 Exercise 4 Reverse pec deck machine 5 x 10-15 Exercise 5 Seated dumbbell shrug 4 x 15 Shoulder Workout
Exercise 1 Standing barbell overhead press 4 x 8-15 Exercise 2 Arnold press 4 x 10-15 Exercise 3 Alternating front dumbbell raise 4 x 12-15 Exercise 4 Single arm cable lateral raise 4 x 12-15 Exercise 5 Incline reverse dumbbell fly 4 x 12-15 Exercise 6 Seated dumbbell shrug 4 x 10-15 Exercise 7 Smith machine shrug 4 x 10-15 Leg Workout
Exercise 1 Barbell back squat 4 x 6-12 Exercise 2 Romanian deadlift 4 x 8-12 Exercise 3 Dumbbell walking lunge 4 x 15 steps Exercise 4 Single leg leg extension 3 x 10 Exercise 5 Lying leg curl 4 x 8-12 Exercise 6 Straight leg calf raise 3 x 15 Exercise 7 Seated calf raise 3 x 15 Arm Workout
Exercise 1 Cable triceps pushdown (close grip) 3 x 10-15 Exercise 2 Seated dumbbell curl 3 x 10 Exercise 3 Dip machine 3 x 10 Exercise 4 Standing barbell curl 3 x 10-15 Exercise 5 Single arm cable triceps extension 3 x 10-15 Exercise 6 Single arm machine preacher curl 3 x 10-15 Exercise 7 EZ-bar skullcrusher 3 x 10 superset with EZ-bar curl 3 x 10 Similar Physiques
Tren Twins diet plan
Tren Twins workout routine