[Sasan Heirati]

251 again today.
1000g carbs / 7k calories going down today with back training

Definitely filling out very slowly ,
carefully at the moment.

Training performance is absolutely

Same cycle. No cardio. For now

Upped the pace (rest times lowered) and upped the volume in the gym

Feel amazing.

Back and abs
Single arm hammer s row 4 x 10-15
Under grip hammer s pull down 4 x 8-15
Single arm pull downs 4 x 8-12
Barbel rows 4 x 8-12
Wide neutral pull downs 4 x 10-15
Close grip pull downs 4 x 8-12
Db bench pull overs 4 x 6-12
Abs rope crunches 6 x 10-50

[Sasan Heirati]

Just add nolva and see if it helps.
I wouldn’t worry about if it interacts with gh. Never seen that being an issue personally

[Sasan Heirati]

I’d personally allow a muscle to fully heal before going in on them again.
Unless it’s a “stiffness / needs stretching and loosening” type soreness instead of true doms

[Sasan Heirati]

Rest day yesterday woke up 251
Yesterday was. 300h carb day.

Chris has given me another 7k calories high food day today. 1000g carbs.
And it’s back day.

Had a family day yesterday , also cleaned my Mustang and went for a nice sunset drive. Bliss

4 weeks 5 days out today from Cali

[Sasan Heirati]

Uk’s best bodybuilder right now

Appreciate it Paul thank you

[Sasan Heirati]

Hey mate wondered what factors have made this prep so successful and what have you done differently thats allowing the physique to stay for so long compared to previous preps where its flattened off?

Number of factors. Keep calories consistently high (over 7k) for the most part of 6 months prior to prep.
Not doing cardio in off season.
Not running high drugs.
Having time off PED’s over winter. OFF as in nothing. Off training too.
Not even trt. Not isn’t thyroid / clen.
Training with short rest periods.
Low stress levels , happy mindset and home life. Not other thinking / over calculating / over complicating anything. Having FUN… not taking it too seriously.
List goes on

[Sasan Heirati]

It’s not a 100% necessarily movement. So you don’t NEED to have it in your program. Wide stance pressing / squats / lunges / glute drive , bridges etc all work that area.

[Sasan Heirati]

Everyone’s natural testosterone production will decline with age. How much it defined and when depends on that persons genetics. So there’s no set answer. If you’re unsure, I’d get blood work to see exactly what’s going on with your (or who ever is in question) hormones and everything else. Then take it from there …

[Sasan Heirati]

250.2 today so barely a lb up after the 7k calorie high day yesterday

Seems the food got used pretty well. Can feel it too since I’ve quite “low”
Last few days

Chris seems to be giving me enough food to maintain this weight but keeping very close to peak condition. Which is fine with me since there’s only 5 weeks left and
I don’t feel
Weak or flat

Training felt amazing. Insane pump and I felt huge

Great week back in routine

Arms and calves
Standing in calf raises 6 x 8-20
Cable ez bar curls 4 x 6-12
Db curls 4 x 6-10
Db hammer curls 4 x 10-20
Cable single curls 4 x 10-20
Rope push downs 4 x 10-20
Single cable extensions 4 x 8-12
Bench dips 4 x 10-20
Ex bar over head press 4 x 10-15

[Sasan Heirati]

It’s off season, just have a meal off and enjoy yourself. Do t over think it. Jusr Dont pig out and make yourself sick. I do this all off season sometimes multiple times a week. And I grow better and I have more fun too. Then when prep
Comes round you’re mentally ready to get as strict as you need

[Sasan Heirati]

I’m definitely no expert with fasting (I doubt many bigger bodybuilders are) but I’d say you want to start with smaller portions of lean protein and leafy veggies so they’re no gut stress or insulin spikes. Then with every portion start to add low GI carbs and healthy fats. Basically don’t over eat and don’t go with calories dense meals from the start

[Sasan Heirati]

249.5 today so up a touch. 7k calorie high day going down well today. I seem to get hungrier with every meal. But nothing crazy.

Delts and traps today went really well since meal 1 had about 400g carbs in it, felt big and pumped!

Tomorrow back to the 500g carb menu.

No cardio.

Chris is happy. I’m happy.

Shoulders and calves
Seated calf press 6 x 8-20
Bb upright row 5 x 8-12
Db side laterals 4 x 8-12
Db rear laterals 4 x 8-12
Db shrugs 4 x 6-20
Seated machine press 4 x 8-15

[Sasan Heirati]

Agree with kuba

[Sasan Heirati]

Down to 248.4 today. Chris has reacted by giving me a high calorie day tomorrow. That 1000g carb / 7k calorie menu.

I don’t feel flat by any means. I fact I feel big in the gym be interesting to see how I feel and look after this feed tomorrow

5 weeks 2 days out.

Leg day today. Successful till I decided, like an idiot, to use the hammer strength sled press which I know hurts my knees. Felt good so added 1 plate a side, got to 5 plates a side and on rest 3 my left knee really started to hurt and I’ve been limping ever since all day dammit sas haha

Anyway still an after good session. I finished the session off with knee friendly stuff

Legs and abs
Laying leg curls 3 x 8-12
Seated leg curls 2 x 6-12
RDL 2 x 8-10
Sled press 3 x 6-10
Leg extensions light 5 x 12-25
Wide stance seated leg press 3 x 8-15
Adductors 3 x 8-12
Rope crunches S/SET plank 5 x 10-20 / 20-40 seconds

[Sasan Heirati]

If you’re getting lean walking easy, then that’s fine. If you fat loss is too slow / behind
Schedule then try being heart rate up OR increase the walking. For me 100bpm is more then enough to get me lean, but it’s very individual. I just walk