[Sasan Heirati]

So post refeed I gained 4 lbs which was quite a bit lower then I expected but a good sign all in all.

Means a couple things, i was overly flat which means I can definitely afford to bring food up more once the excess drops off

2 days on and I’m down 3 lbs. So another 1-2 lbs and I’ll try and hold.

Looking at my check in pics dialy now with being 11 days out I just want to make sure I’m looking my best or close to, every day. And I’ll adjust food according to how I look

If I flatten it soften, if I start to lose fulness in places I don’t want to, food and or output will get adjusted accordingly

Mentally quite drained. Trying to maintain isn’t too easy lol I’m usually pushing hard still with one goal:. Go into peak peak almost deflated.

Peak will be also play out the same way .
Daily check ins and adjustments.

I will however make sure I’m on the flatter side going into the last 3 days so I know I can carb up somewhat and stay tight whilst try and peak

Monday was back day
Yesterday chest day

Today is arms

Carbs are at 350g
Protein 350g
Fats 50g

[Sasan Heirati]

Refeed yesterday went down well.

I hit 1700g carbs. I didn’t have a set goal, wanted to just keep eating as long as I was digesting and still hungry. And that’s where I ended op

Which is perfect cos now I have some data for peak week next week.

Woke up sharper and fuller. 4 lbs heavier which is surprising as I was sure id be heavier. So I know my body can take the carbs right now

So this was across 9 or so meals starting at 4am. Train kegs at 5 am. Then just ate all day

This included a clean cheat meal

Leg session from yesterday below then I’ll post the food menu for yesterday

Legs and calves
Seated toe press 6 x 8-15
Laying ham curls 4 x 8-12
Leg press 7 x 10-20
Leg extensions 4 x 8-15
Adductor 3 RP 5-12
Abductors 3 RP 5-15

[Sasan Heirati]

Dropped back down to 231 and felt ruined.fatigue extremely so it’s time to really clamp down on it.

So took a day off the gym. And taking on 300 carbs

Tomorrow will be a super high carb day. I’ll aim for 1000g but might go higher if I’m still ravenous

Will have a home made lean chicken burger, low fat fries and low fat ice cream for my “cheat meal”

So fats will be below 100 including cheat. But I’ll see how low I can keep them.

Protien around 400

With 2 weeks to go, I just don’t want to put junky stuff in me. But if by mid week I see I’m fading again even with upped carbs I’ll start to use cheat meals as a purposeful tool.

I feel totally shredded. Love the look!

Tomorrow I’ll start with cream of rice, weight and peanut butter pre legs. Then cereal and whey post, then play it by ear.

I’ll keep you all posted as I go

[Sasan Heirati]

Hi sas the log is ace. Which ugl lab are you using are you still using Rohm ? And which gh . Also how are you finding it prepping with the 2 little ones . Wouldn’t be safe to say it’s a lot harder . Many thanks

Thanks bud! No using an unbranded one mostly , trusted friend. But used crown a bit and quite like it. Gh is 2ktropin for half the dosage, and Pfizer pharma pen for the other half

Totally different prepping with kids. No time to just sit and do nothing lol. But I think it’s a perfect distraction and they’ve made prep go faster

[Sasan Heirati]

3 lbs up to 234 today.

And feel a bit better. Look just as sharp / dry.

I’m definitely going to try harder to maintain above 232-233. Everytime I dip below 232 nothing looks or feels good.

Today back down to 300 carbs. Minimal steps.

Chest day felt OK. Got a really good pump to start with, just not a ton of endurance

But it’s all good. All about maintaining this look now and trying to lower fatigue slowly

Chest day
Incline CYBEX 4 x 8-12
Decline Atlantis 4 x 6-10
Incline hammer strength 3 x 10-12 with 2 drop sets
Pec dec 3 x 10-15
Cable fly 3 x 10-15
Panatta decline fly 2 x 10-15

[Sasan Heirati]

So consistent drop in weight daily this week. Monday I was 234-235, today (Thursday) I was 231. Carbs Monday weee 180, I’ve added carbs daily going up to 400 today.

Today was meant to be 300 as I wanted a slow increase but fatigue was extra high today to the point I could barely do my work, and considering I’m stage ready condition wise, I thought I’d bump carbs a little high.

I’ve gone this route of slowly increase carbs versus a big refeed again only to try stabilise weight instead gaining.

If I continue to drop over the next 2 days I’ll do another big refeed Sunday

I want to try hold around 233-234 and if that means big refeeds to jump up then I’ll go that route

All in all super happy with how I look

Today I’m literally even leaner. Skin is just disappearing in places lol

Just feel like death haha

Yesterday was legs superset day.
Leg ext into hacks 5 x 10-20
Laying hams into hip press 5 x 8-12
Adductors 3 rest pause sets m
Abductors 3 rest pause sets
Standing calf raises 5 x 20-25

Today was back width with traps, rear delts and abs
Lat pull downs 4 x 8-12
High row 4 x 8-12
Dy row 3 x 10-12
Single low row CYBEX 3 x 12-15
Panatta single pull downs 3 x 8-10
Reverse pec dec 6 x 10-20
Cable shrugs 4 x 8-15
Rope crunches 4 x 10-20

[Sasan Heirati]

Down to 232 today. Did my first filming session for my new YouTube channel today also which was cool

Did a talking segment and a chest day. 2 weeks 5 days out from Spain

Did some posing too, and looked back at the pics (posted one on my IG) and I’m super happy with how I look. Hard grainy and dry, muscular and dense.

By far the best condition I’ve been in.

Literally need to sit at this weight or slightly higher, and fulness and let it “marinade” and it should get better by stage time

Even if I get on stage like this, but little fuller and dried out, maybe even won’t pull water. See how I look in 2 weeks as I go into peak week

Yesterday I did 200 carbs , no cardio just some walking around doing day to day stuff

This dropped me a lb. So today I’m going with 260 carbs to see where that lands me

I’ve added a morning routine, I go to the gym 5 am ish, do some abs and calves then some emails with a super slow walk, this is instead of my usual usual routne of coffee shop emails before meal 1

Mainly due to poor weather. Can’t focus at home as much with 2 young boys. So I don’t get as much done.

Might continue the morning gym
Routine a few days a week. AND when I don’t as depleted since carbs are going up, might even do a small muscle group pump up whilst I’m there.

Did it last prep and it felt good. Keeps the fire burning

I’ve always liked 2 a day training style. And it prep it makes sense if you can Manage volume vs recovery

Lot of the pros I grew up emulating did this. And they all looked so cool with a teapot full round 3d look

Anyway probably my prep brain wondering knit I’m enjoying myself, and I’m in the shape of my life, so hey what ever I’m doing it working

Yesterday was back day
Lat pull downs 3 x 10-20
High row 3 x 8-10
Dh row 3 x 6-10
seated chest support row 3 x 10-12
Cable row 3 x 8-12

Today chest day
Pec dec superset inc smith 4 x 6-15
Atlantis decline 4 x 8-12
Flat Db fly superset inc hammer 4 x 6-12
Flat bench press 4 x 8-10

[Sasan Heirati]

So yesterday was rest + high day for me

Diet posted below. I was ok 232 yesterday and today 234.5.

So that’s a better weight gain this week compared to the week prior where I gained 6 lbs

Obviously the 6 lb gain was that bad cos I’ve still progressed and gotten leaner over the week.

But mentally, I think I’d rather keep things more controlled / predictable this close to the show

So yesterdays calories ended up around 6500 instead of 8K+ the week before

I actually looked tighter today. Zero bloat

Plan is to try home 233-234 as this is my best look. And I don’t want to come down any more at all.

Today carbs at 200. Zero cardio.

I’ll increase carbs Tomorow again depending on how I look

1- 15 egg white, 250g oats, 3 bread

2- barburito rice chicken veggies

3- 15 egg white, 1 whey, 1 greens, 200g bb, 150g oats

4- dbl cheese burger, 1 large fries, 1 tub of Ben & jerries

5- 3 whey, 1 greens, 200g oats, 20g honey, 150g bb

[Sasan Heirati]

Arm day today went quite well. Decent
Pump, nothing crazy but I think the 1000g carbs 2 days ago and 220 carbs yesterday have helped fill me a little as well as bring fatigue down slightly

Still utterly fucked haha but not as bad.

Tomorrow will be another big feed.

Really gonna try freshen up so I can continue training hard, 3 weeks till show time is far too long to drag myself like this

So refeed Sunday, then as of Monday I’ll go to 300g carbs with minimal steps for a few days and see how I look and also feel during training

Arms and calves
Standing calf raises 6 x 6-12
Dip machine 4 x 6-10
Close grip bench 4 x 6-10
Ez bar push downs 4 x 8-12
Close grip cable push downs 4 x 8-12
Db curls 4 x 6-10
Db hammers 4 x 6-10
Ez bar Cannes curls 4 x 10-20

[Sasan Heirati]

233 again today. 3.1 weeks out
220 carbs and 30 min cardio yesterday Fatigue is super high.

233 is a good looo for me compared to 229-230. It’s harder and rounder so I’m gonna try hold this weight or even
Go up for a short time

I’m gonna remove cardio for now and see if I can bring energy back up.

I’m stage condition ready now, so my focus is to get harder over the next 3 weeks

I won’t be able to do this with the level of fatigue I’m experiencing since training intensity is dropping hard now

More important , my family like and coaching is suffering which as I’ve mentioned before, are my 2 priorities above winning this show

So considering I have no fat to come off. I’m going to reduce output. Stay at 220 carbs today but have a refeed tomorrow. Most likely just a clean one:

If I can spike weight to 235-237 I’ll hold it there and hopefully be able to train hard at that weight to continue improving my look at this size / balance

The I’ll be good to go come peak week. Deplete down for a couple days ready to carb up

BUT as with everything I do, peak week will also go day by day, how and I’m looking. If I don’t need to deplete and load I’ll simply eat into the show

I’ll start to creep up the orals after this weekend too. And maybe add superdrol soon

Chest and side delts yesterday with abs
Pec dec 4 x 10-15
Incline hammer s 4 x 8-10
Decline Atlantis 3 x 8-12
High incline CYBEX 3 x 8-12
Db fly 3 x 10-12
Cable side delt 6 x 10-15
Rope crunches 4 x 10-20

[Sasan Heirati]

1000g carbs went in yesterday with zero cardio. 3 lbs gained. Zero bloat or water

Oats, cream of rice, cereal, bread, jam, banana.

So this tells me at this current state I can tolerate a lot of clean carbs.

Fatigue is down a touch. Mentally feel a bit better

Still on the flat side. My muscle still isn’t pushing much against the skin.
And my back looks shallow.

3 weeks 2 days left, glutes are in but can be tighter SO this tells me I have plenty of time to bring them in AND make sure I can hold size

This is helping me decide on another other carb day but but as high.

I’ll shoot for 400/500g carbs and see how I look and weight tomorrow.

I neeed to focus on not letting my body run away with this now. I need to stay above 232 at least for now

Below 232 I looked like shit. Super dry and cut but looked like I was heading down a weight class haha

Let’s see what today brings

Today is gonna be chest front delts side delts

Yesterday was back width with rear delts and traps

Back width, rear delts, traps, calves
High row 4 x 8-12
Under hand pull downs 4 x 6-10
Hammer Dy row 4 x 6-12
Hammer strength pull downs 4 x 8-10
Reverse pec dec 3 x 6-12
Face pulls 3 x 8-12
Cable shrugs 4 x 10-15
Donkey calf raises 6 x 10-20

[Sasan Heirati]

Hey Sas,

I know u are a low dose user. But what is your look on orals in the offseason? Is it a go and can it be useful if u can tolerate? Like when having no digestive issues or anything else.

I like and use anadrol in the off season. I tolerate it really well, it doesn’t effect my appetite and bloods don’t go out of whack from it what so ever. So I often add it when pushing size and raining haaard. It’s my fav thing to use off season.

Unfortunately for most lifters it just seems to be a hindrance so I never advise it unless I know they can tolerate it.

But I have zero against orals off season as long as the pros outweigh the cons

[Sasan Heirati]

Back down to baseline today 230. But it’s a flat flat stringy looking 230. Running on fumes last few days for sure

Glutes are in. Lower back / lower lat insertions are visible and sharp, so there really isn’t much to take off now

I’m gonna start playing with higher carb days to try maintain this size cos if I keep pushing I’ll start to really fade. I already seen less overall shape and pop so it’s time to try save that

My mindset and focus allows me to go super hard chasing condition. It’s one my strengths but it can
Easily turn into a hinderance at my level especially since I’m not at my biggest I need to make sure I don’t lose my 3d look for the sake of all out condition.

Condition wins shows! And majority of guys I don’t believe get truly conditioned it’s quite rare, but on a big open bodybuilding stage this only wins if the overall shape and muscularity is there to show the condition

So today I’m gonna do 500 carbs. All clean, drop cardio to 30 mins a

So not both drastic but enough to hold me from getting flatter

Yesterday’s leg day was crazy. Maybe went in too hard. Was paying for it later could barely speak to get off the coach lol

I’m loving the super sets always remember how good they are when I revisit. I’m gonna take this into my off season. Joint friendly and insane pump / stimulus. So I know I’ll grow with it

Leg and abs
TRI SET
-laying ham curls
-seated ham curls
-standing ham curls 4 x 6-15
Belt squats 2 x 6-12
SUPER SET
-leg extensions
-hack squats 3 x 8-15
Hammer strength hip press 4 x 12-20
Single leg press 2 x 10-15
Rope crunches 4 x 8-15

[Sasan Heirati]

You not lowering training volume for reduce fatigue ? And you use oral befor training to aid performance ?

Woke up same weight today so holding since the high day. Yesterday I did 200 carbs.

I have felt bloated since yesterday so somethings definitely triggers my gut which is super super rare. Probably cos I went so low for 10 days it may have been a shock to eat that much food. Hence why I like to keep highs more regular

Either way, I’m happy with today’s pics. Getting harder and harder now

Cycle wise I’ve added 10mg halo to my morning orals

Yesterday was back delts traps abs. Felt good, still fatigued but at this point I’m

Not gonna feel great, that would be a red flag haha for me anyway.

Extreme condition = constant fatigue. Just part of it

Back delts traps abs yesterday

Wide grip pull downs 4 x 10-15

Bb rows 4 x 6-10

T bar rows 4 x 8-12

Db rows 3 x 6-10

TRI SET FOR DELTS TRAPS:-

Panatta side delt

Reverse pec dec

Cable shrugs 6 x 6-15

Today is chest and arms

[/quote]
I auto regulate training volume / load /
Frequency etc. I don’t have set targets for any of the variables I go instinct so I adjust as I go. So yes naturally volume will drop over the next 3 weeks. So will load. Intensity stays high

My fatigue isn’t high when training it’s rest of the day usually lol

All orals are take with the meal before training yes. T3 and adex taken fasted

So winny anavar and halo Are pre workout yes. May add superdrol or anadrol soon.

[Sasan Heirati]

Woke up same weight today so holding since the high day. Yesterday I did 200 carbs.

I have felt bloated since yesterday so somethings definitely triggers my gut which is super super rare. Probably cos I went so low for 10 days it may have been a shock to eat that much food. Hence why I like to keep highs more regular

Either way, I’m happy with today’s pics. Getting harder and harder now

Cycle wise I’ve added 10mg halo to my morning orals

Yesterday was back delts traps abs. Felt good, still fatigued but at this point I’m
Not gonna feel great, that would be a red flag haha for me anyway.

Extreme condition = constant fatigue. Just part of it

Back delts traps abs yesterday
Wide grip pull downs 4 x 10-15
Bb rows 4 x 6-10
T bar rows 4 x 8-12
Db rows 3 x 6-10
TRI SET FOR DELTS TRAPS:-
Panatta side delt
Reverse pec dec
Cable shrugs 6 x 6-15

Today is chest and arms