[Sasan Heirati]

Yep winny in daily till the show for sure I think too

[Sasan Heirati]

Back day today we really well. I basically do a pull session without biceps.

Still trying get stronger and heavier right now…

Back, rear delts, traps, abs

Cable ab crunches 5 sets 15- 20 reps

Hanging leg raises 5 sets 5 reps

Cable pull overs 20, 14, 12, 12

Reverse pec dec 7, 12, 12

Chest support bent overs , quadruple drop set 4, 5, 5, 12

Single arm lat pull down, 12, 11, 7

Neutral grip seated machine row 4, 6, 8

Cable seated rows 12, 12, 15

Smith shrugs 15, 15, 12

Stretch

[Sasan Heirati]

I’d suggest lower test more into trt ranges, and adding vital and love heart by tbjp nutrition… letting bloods get a lot better before blasting again. Sometimes just means longer on trt allowing better recovery

[Sasan Heirati]

BACK day today 😀 weight dropped again to 246. So I’ll be bumping up calories a little this week

This is because- I don’t feel full full anymore, weight keeps trying to drop, I am hungry before each meal.

I’ll add- 1 extra egg to meal 1, more jam / COR to post meal, more fats to last meal

Training day

7 whole eggs, 2 large wholemeal wraps

Workout

Post 75p from whey, 2 slice bread + 40g jam, Or 120g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

Yesterday and today’s rest day diet. Tonight I might switch it up and an off plan meal in place of the flank steak meal

Rest day

6 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps

75p from whey, 100g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 40g peanut butter

[Sasan Heirati]

Rest day 2. 248 lbs today so weight is back up after yesterday’s rest day

I used my training day diet for yesterday’s rest day to get fuller / push recovery

It was a great day visiting family in wales we went to a castle and relaxed the rest of the day

[Sasan Heirati]

Cardio is merely another tool in prep to create an energy deficit.
So the day you can the cardio do so then the days you can’t do cardio maybe adjust calorie intake to a little lower.
Think of your over “week” expenditure instead of just daily

And I don’t think doing fasted cardio, eating then training weight 1.5 hours will do any harm at all. Just keep the cardio easier – moderate intensity

[Sasan Heirati]

Pro show wise if I do get light and stay light, then decide to do a completion then I’m good with that too, I respond to a prep best when I am heavy / softer but starting lighter / healthier also has benefits for me. I grow and eat into the show instead of just coming down into it

[Sasan Heirati]

Guest posing wise I’m wanting to do the FitXpo in Liverpool, July 9th/10th if the promoters will have me.

So from January 1st that’s 27 weeks. I’d like to do a long prep where I’ll keep pushing up but adding more anabolics then at 20 weeks I’ll start bringing it down

I want to do a long prep because simply I haven’t prepped since 2018 so I want to do it slow without crashing down with crazy big deficits.

And with me personally when I get lean and stay lean longer it because easier to maintain without being in a deficit. I would love to be lighter year round 230 ish so that’s the long term goal.

Buuut as with anything with me I will constantly assess and auto regulate

[Sasan Heirati]

246 today. Dropped a couple lbs.
but I’m taking today and Sunday off the gym so that’ll level out and go up again

Rest day and family time. Along with coaching clients I’ve got someone in the PCA finals today so I’m excited for him

Plan going into the next training week is more food. I’m expecting to get softer as I go into the 250’s especially on only 250 test but that’s ok and I don’t mind because I grow better when I’m “fluffy”.

[Sasan Heirati]

Yeah what H and Clare said.

Just remember the goal so if fat loss is the goal make sure the client is dropping enough so the cheat meal doesn’t ruin / step anything back.

If muscle gain is the goal a cheat meal can help if done right

Don’t be too soft of them either.

[Sasan Heirati]

245 today. Dropped a couple lbs. thanks leg day lol

That’s ok though more food right?

Today was arms with a side of delts. Actually felt very good, full pumped and strong.
My arm days are very pump driven. Slower reps, shirt rest periods

ARMS, SIDE / REAR DELTS, CALVES

standing calf raise 5 x 20

reverse pec dec, 20, 15, 8, 14

Side delt machine, 25, 18, 18, 15

Close grip smith bench, 8, 12, 19

Cable rope hammer curls, 24, 16, 6

Ez bar tri push downs, 12, 10, 15

Ez bar cable curls, 15, 12, 8

Rope overhead ext, 15, 12, 12

Single arm cable curls, 12, 10, 7

21’s superset into close grip press-ups (body weight to failure) 3 sets each.

[Sasan Heirati]

I agree with Clare

But I also don’t think the odd nights drinking will effect muscle growth too much if that’s what you’re asking.
I made a lot of gains drinking every weekend in my 20’s. Not condoning it though lol

Remember this, what ever you choose to eat / drink on a daily basis either helps your growth or doesn’t… and how much it helps on a scale of 1-10. So it comes down to what benefits you personally.
What feels good for YOU. And how it all effects your goals

[Sasan Heirati]

Leg day diet today

Only thing I changed today was I bumped my 2 whey protein meals form 60g protein to 75. Just to add some calories but also aid recovery as I’m quite beat up

Otherwise all the same.
250mg test e weekly cycle right now too

6 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps

Workout

Post 75p from whey, 100g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 40g peanut butter

[Sasan Heirati]

249 lbs. up again. That lasagne went down a treat 🙂 I added extra beef to it on the side.

So leg day today just finished. Was an “ok” session. My knees and lower back are always giving be crap these days. So the load I use on leg days aren’t what I’d like but I try make it up with volume

Adductors 25, 21

Abductors 16, 20

Laying hamstring curls, 10, 12, 25

Upright Seated hammer leg press, 10, 15

Smith machine squats (light) 20, 18, 15

Leg extensions, 20, 20, 20, 20

Standing leg curls, 12, 12, 9

Stretch