arimidex dosage?

I started to research but I am in a hurry and would like a quick answer it possible. I am currently taking 800mg of test e and 300mg deca per week. I have 30 arimidex .5 mg caps and 30 novadex 21mg caps. How should I dose them??? I am currently experiencing tender nipples and also want to use them to keep the bloat down. Thanks in advance bros.

I take 1 mg tabs of arimidex and 20 mg nolvadex. i think a good effective dose of arimidex is about .25 mg.