[Sasan Heirati]

How do you feel?
If you feel good. Performance in the gym is great and you’re not gaining a lot of body fat then just keep going.
No need to change something if it’s working.
If you’re body wants to grow let it

[Sasan Heirati]

If natural and in a deficit you won’t be gaining new muscle regardless of strength gains.
Unless you’re a very rare genetic freak.

[Sasan Heirati]

If you’re dieting for a bodybuilding competition and / or your goal is to come in / stay as big, round and strong as possible then I wouldn’t wait 3 hours. 1 hour max maybe.
If you’re just dieting to look good or get healthy then it doesn’t matter just eat when you start to get hungry.

[Sasan Heirati]

Agree with NAC. No need to change it when it’s still work.
It’s good to stagger calories but only when things start to slow down.
When they do maybe cut a little from rest days to keep dropping fat

[Sasan Heirati]

Rest day today. Trying to take 3 days days weekly so likely today and tomorrow.

Rest day diet (with a cheat meal)

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

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

280g cooked flank steak, Salad

Cheat- 2 double cheese burgers, 1 large fries, 2 slice cheese cake, large salted popcorn

60p from whey, 40g peanut butter

[Sasan Heirati]

Are you going to compete in 2022?

I’m going run a contest prep from around January and possibly do a couple guest posing in the spring / summer. And depending on how I look and feel I’ll decide on a pro show then[/quote]

Hope to see you back then!

[/quote]
Thanks bud 🙂

[Sasan Heirati]

Are you going to compete in 2022?

I’m going run a contest prep from around January and possibly do a couple guest posing in the spring / summer. And depending on how I look and feel I’ll decide on a pro show then

[Sasan Heirati]

Diet training day

Aim is to fill out slow and increase my performance in the gym over the next few weeks whilst still on 250mg test

No specific cardio I’ll leave that for dieting.

I do walk my 20-40 mins daily sometimes more. Keep me sane, keeps the good and blood moving

I do have regular cheat meals. Depending on how I look and how I feel in the gym. I don’t eat clean 100% of the time off season, just doesn’t work for me. And I also don’t stay lean lol

Some foods will change quite a lot

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

Workout

Post- 60p from whey, 2 slice bread + 30g jam or 100g cream of rice

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

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

60p from whey, 40g peanut butter

[Sasan Heirati]

Training and diet today

Side/ rear delts, arms and calves

Due to a destroyed right shoulder joint, I don’t have a sole delt day like I always have and rarely overhead press, I split my delts up across back days, chest days and arm days now… works really well

I start with calves then delts then I alternate triceps with biceps

Seated leg toe press for calves
4 sets (quadruple rest pause)

Reverse pec Dec
3 sets, 20, 12, 8

Db side laterals
5 sets (rounds) 15-20 reps

Close grip smith flat press
3 sets 6, 12, 18

Barbel 21’s
4 sets incrementing in weight

Rope extension standing
3 sets rest pause

Rope hammer curls standing
3 sets, 12, 15, 17

Single arm underhand tri ext standing
3 sets back to back, 8, 12, 10

Single arm cable curls standing
3 sets back to back, 12, 8, 7

Superset
Ez bar cable curls to forehead
X
Over head V bar tri extensions
3 sets 15-20 reps same weight

[Sasan Heirati]

Like Hilly said how’s rest of your bloods looking?

To be honest buddy unless you’re pretty advance and already quite huge, that’s a little overkill cycle wise IMO.

Be good to see how you look also like holly said.

Low- Moderate test and primo cycle can go a loooong way

[Sasan Heirati]

245 lbs today.

I pretty much hold this weight comfortably even if I under eat.
I’m not very lean but not fat.
I’m not full freaky round or at my strongest. It’s just “comfortable and effortless” I guess

Cycle has been
250mg test weekly (sus)
Since start of august

Since then training and food have been subpar.

I ran a pretty hard diet May June and July. But my deficit was waaay too big so I essentially overdieted. Joints were shot.
No reason other then I had zero appetite (lost my dog)and just wanted to lose a ton of body fat i had accumulated over the last 3 years.

For this diet I ran
400 test
50mg anadrol pre
50mg winny pre
0.5mg adex 2 x weekly

1 hour cardio daily

Diet was
450p, 100-200c, trace fats

High calorie days every 4-6 days depending on how I looked

Carbs varied when I was very lean I needed makes.

This lasted a good 10 weeks

Looked pretty damn good. I actually grew, most likely muscle I had lost.

So last few month I’ve been recovering from that. Lost size in the process. But but that’s it keeps me feeling good when I’m light.

I’m going to run 250mg test only till end of this month then possibly add another compound to try add some more mass and get my strength back up over winter

Yep i love a winter bulk haha

Come January I’ll likely add cardio back in, start to tighten / harden up without losing a ton of weight

I’ll post my diet later today along with training

I auto regulate everything
Diet, training, cycle

23 years lifting weights, 17 of those years without a coach, I can listen to my body really well. And I know what it prefers.
Plus I have crappy joint genetics so I have a lot pretty bad chronic pain
From past injuries / wear and tear

That’s me up to date now regarding plan moving forward.

Any questions just fire 🙂

[Sasan Heirati]

Actually moved away from fords Daz had too many break lol.

Went a tad grown up got a VW Golf r estate. Running very good power now I’ve had my hands on it haha I can’t keep a car stock

Haha, Gold R is a good choice. Glad to hear you’ve still got the modifying bug! [/quote]
It’s a curse if anything haha

[Sasan Heirati]

So start to detail what my training split / body weight / diet and cycle is right now then I’ll try show what I do day to day from here on 🙂

[Sasan Heirati]

so excited youre back sas! I am glad you took time away for family and business and enjoyed it, were successful, and did what YOU wanted to do. Not the expectations of others, especially to bodybuild and compete just simply because they expect it. and im glad you are back with passion again!

Thanks Nick. I was never good at doing what is expects of me. I do what feels right and what my instincts tell me a lot of the time. And I never let bodybuilding or the IFBB pro card define who I am.
But I’ll always love this journey and I’m not done yet in one way another 🙂

[Sasan Heirati]

Glad to see you back. So what fast Fords or cars you running and tuning now? Lol.

Actually moved away from fords Daz had too many break lol.
Went a tad grown up got a VW Golf r estate. Running very good power now I’ve had my hands on it haha I can’t keep a car stock