[Sasan Heirati]

Biiig food day yesterday. So I hit 4 clean meals with higher carbs 150g each, then 2 cheat meals.

1 cheat was 6 pb & jam sandwiches
2nd cheat was burger, fries, ice cream

7-8k calories

And it hit perfectly. I’m 6 lbs up to 235 today but not bloated or watery. Yes holding a touch of water but that’s just the sodium.

My body burned right thought the food.

And it was exactly what I needed to bring fatigue down. Cos I felt like a zombie with zero muscle yesterday lol

Today I go back down but not as low as last week.

Gonna do 300 carbs today. 30 minutes cardio.

And re evaluate tomorrow

I’m pretty ready to list competitor standards… I want to get harder and sharper from here But not flatten out again.

Fun continues. I’ve never had this much fun in prep.

[Sasan Heirati]

Hey sas you still use eq or want to use in future ?

I use it sometimes in the off season yes

[Sasan Heirati]

Hey Sas,

Things seem to be flying now!

Why did you make the decision to drop test by 200 and add 200 additional mast? Also is that .5 adex daily?

Give a harder drier look. After a convo with JP about it I wanted to give that combo a try. Definitely way harder since that change

Not sure if it was quite the right choice yet cos I do feel very deflated but that’ll also be due to me being very flat right now so I’ll see how I feel over the need week

Yes adex is .5 daily : )

[Sasan Heirati]

New low today 229

Now today I feel SMAALLL. Like a ghost lol. Definitely pushed too many low days but it’s all data right now: D

Today I eat up. Shooting for 800+ clean carbs and possibly a big off plan meal end of the day

See how I look weigh and feel tomorrow morning.

I’ll update todays diet later on

Rest day today also. Minimal steps. Minimal caffeine

[Sasan Heirati]

230 again today

Fatigue is insane now so I’m pulling out cardio today. Upping carbs to 180 , then
Tomorrow gonna hit a big big refeed

Maybe aim for 700 clean carbs plus 1 off plan meal where ooo likely go quite hard

Totally reset, then go again

Looking at pics I don’t have a ton to come off.

So after tomorrows refeed, I won’t be going 10 days low again, I’ll go 3-5 then top up. I’m too lean to push that hard

I’ll end up losing muscle. And I’m least lighter then my last show

Chest and triceps today

[Sasan Heirati]

So yesterday I dropped down to 100
Carbs. 1 hour cardio

Dropped to a new low of 230 lbs today

Starting to feel very flat and deflated but pics still OK

So I’m gonna dig in today and tomorrow then possible have a big feed on Sunday. Choosing Sunday so I can also enjoy it won’t my mrs and boys

Yesterday was back and biceps

Training split is super instinctive. I decide today what I train today and if say I decide on chest and wait to add hamstring? I will. No rules I go off recovery now

[Sasan Heirati]

If it’s just easy walking then I wouldn’t worry about recovery. If you need to do more for more results then do more. I think up to 1 hour at a time is fine.

[Sasan Heirati]

Same weight today. Look tighter for sure though so that’s good

Yesterday I did 200g carbs and 1 hour cardio. Slightly upped carbs to make sure I can push hard and do my cardio.

Digging right now. Mentally very fucked so I’m Focusing and relying a lot on my pics I take for myself and also pinching the skin at the top end of my glutes. Lower glutes are in.

3 things I’m look for / making sure of

1- upper glute skin thins out
2- my look doesn’t get too stringy / small
3- weight doesn’t plummet

As far as how I “feel” I’m looking past a lot of the shit high fatigue for the sake of the above points.

As long as training and cardio doesn’t totally impossible, I’m prepared to suffer

I expect a big big refeed in the next 2-4 days to really reset and refuel so I’ll take it take by day.

Chest day yesterday with some triceps
Flat bb bench 3 x 6-10
Incline bb bench 3 x 8-12
Pec dec 3 x 10-15
Incline machine 3 x 8-12
Dip machine 3 x 8-12
Straight bar push downs 4 x 10-15
Smith skill crushers 4 x 8-12
Press-ups 4 x 10-20

[Sasan Heirati]

Drop again today a lb

Yesterday I did 120 carbs, 40 min easy walk cardio

Feel LEEEEAN. And mentally fucked haha

But I love it.

Today I’m gonna up carbs to 200. I don’t see the need to dig that low when I don’t have a lot to come off. I’ll likely do 200 today and tomorrow, then maybe dig in lower again for a couple days

I’ll see how I look tomorrow

Loving this process. Never been so in tune with my body and I feel like it’s perfect team effort between my mind and body:

Leg day yesterday was intense: maybe too intense cos I couldn’t get off the couch for 5 hours hahaha

But it’s those sessions that make serious changes to the physique

Legs
SUPER SET DAY
Laying ham curls –
SUPER with belt squat 5 x 6-12
Leg extensions
SUPER S with hip leg press 4 x 6-15
Adductors
SUPER S with abductors 3 x 10-30
Smith calf raises 6 x 10-30

[Sasan Heirati]

So yesterday I ate up a bit. 450g carbs

Reason – big weight drop in a short time, fatigue getting very high, didn’t feel I need a huge refeed, just enough to top up

But weight dropped again. Only a bit

So instead of feeding again I’m gonna reduce cardio / steps. From 12k steps to around 8

Carbs back down to 140-150 today

See what happens.

I want a family day this weekend so as long as I don’t risk losing too much fulness / gym performance , I’m gonna push hard till then , then have a family fun day.

Which will no doubt make me even harder and tighter in the 3-4 days following.

When I’ve pulled down this hard and my glutes are always starting to show striations, the bigger my refeeds if times right have a massive effect on sparking more fat loss.

But it HAS to be the right time / setting.

Not many guys get this lean at 4-5 weeks put. The majority might bit be able to feed high especially with junk / off plan foods which I’ll be adding on my next big high day

Back biceps and abs day yesterday
Cable pull overs 4 x 10-15
Wide grip pull downs 4 x 10-15
High row 3 x 8-12
Bb row 3 x 6-10
Dy low row 3 x 8-12
Db row 3 x 6-8
Panatta pull downs 3 x 8-12
Preacher curls 3 x 6-10
Cable high curls 3 x 8-12
Db hammer curls 3 x 6-10
Rope crunches 4 x 10-20

[Sasan Heirati]

So bit of an announcement i guess…. Decided to take on this prep and coach myself

Nothing on Chris Aceto’s side. He’s incredible. Always had me 100% on stage. 4 preps together and I’ve learned so much from him.

So absolutely no fault of his. Maybe I won’t even be as good! But that’s ok.

But I’ve realised I’m not the same pro I was 6 years ago. Different priorities and goals.

Back then it was just be a pro and win at all costs…. Which didn’t pay off time and time again. Now being a dad and being a coach comes above being a pro. But also, I do want to be at the Olympia so it all ties together

My goal for this comeback isn’t just to win. Obviously that is “A” goal but not top goal. It’s more so to grow my business as a coach, share more of my journey, open up opportunities and create content, which in turn will help me provide my family with the best life I can give them and be there present with them too.

So being on someone’s else’s schedule and methods just isn’t conducive to my needs anymore.

No trophy is worth missing time with my kids now. OR missing out on creating content as a coach and pro. Off stage is where I aim to be more success this time round

I want to have full control and be my own boss. Experiment, trial, learn… and if I fail then at least I’ve done it my way and documented the journey along the way with the reasons why for all my decisions day to day. This makes be more excited. And the passion and excitement is what drives me most as a bodybuilder

I’ve taken control almost a week now and Chris now knows

And I’m happier than I was. I’m managing fatigue better so I can spend time with my sons, able to work harder for my clients and I’m planning on starting filming for my YouTube channel (possibly) in the next couple weeks

This way, I can listen to my body and make changes daily if I need. AND I can explain why I’ve made these changes and we can all see the results. I can’t do this without control

Hope you guys understand and are happy too.

My log will be more informative moving forward. So I hope you benefit from it too

makes lots of sense to me this bud and im sure you’ll have loads of fun along the way – looking forward to following as per 🙂[/quote]
Thanks bud 😀 already having fun with it

[Sasan Heirati]

So rest day yesterday. Dropped down to 232.8 today and feel empty

I reckon I can do a couple more days of lows if I really wanted / had to. But looking at my condition and considering I still have 5 weeks, it would benefit me more with a moderate carb day to make sure my training stays as effective and intense as possible cos in these sessions I can really make some changes.

I’ll prob shoot for 400-500 carbs today. All clean. This shouldn’t effect weight too much,

Then pull back down till I need a bigger feed. With a bigger feed I’ll throw in an off plan meal. I know this works a ton for me when I’m this lean, it really resets things and sparks fat loss hard thereafter but timing is everything with junky refeed.

I’ll update as I go today

It’s back day

[Sasan Heirati]

So new lowest body weight today 233 lbs 4th day today on low carbs. Hitting 150 carbs and easy 1 hour cardio.

Steps seem to be around 12k, and I’m getting leaner on these numbers

Feel flat today and really starting to drag. It’s a rest daf

I don’t think I need a big high food day just yet so tomorrow I’m gonna throw in a moderate amount maybe 400-500g to top up, then take some more fat off for a few days before needing a big feed

Yesterdays leg day was good but did drag quite a bit so I know I need something

At this point I’m really tuning into my appetite cos it’s ridiculously high all the time so that doesn’t tell me much anymore.

Protien is consistent at 350 ish. Fats around 60

Cycle getting adjusted too as of today

600 test
600 mast
400 tren
50 anavar
50 winny
40 Clen
37.5 t3
0.5 adex
2.7iu gh AM
5iu gh PM

[Sasan Heirati]

Best of luck Sas! I hope you succeed in all your endeavors. Especially looking forward to the YouTube channel and seeing more how you set start points with regards to training and nutrition

Thank you Ryan! Will get some content moving soon as I can

[Sasan Heirati]

So bit of an announcement i guess…. Decided to take on this prep and coach myself

Nothing on Chris Aceto’s side. He’s incredible. Always had me 100% on stage. 4 preps together and I’ve learned so much from him.

So absolutely no fault of his. Maybe I won’t even be as good! But that’s ok.

But I’ve realised I’m not the same pro I was 6 years ago. Different priorities and goals.
Back then it was just be a pro and win at all costs…. Which didn’t pay off time and time again. Now being a dad and being a coach comes above being a pro. But also, I do want to be at the Olympia so it all ties together

My goal for this comeback isn’t just to win. Obviously that is “A” goal but not top goal. It’s more so to grow my business as a coach, share more of my journey, open up opportunities and create content, which in turn will help me provide my family with the best life I can give them and be there present with them too.

So being on someone’s else’s schedule and methods just isn’t conducive to my needs anymore.

No trophy is worth missing time with my kids now. OR missing out on creating content as a coach and pro. Off stage is where I aim to be more success this time round

I want to have full control and be my own boss. Experiment, trial, learn… and if I fail then at least I’ve done it my way and documented the journey along the way with the reasons why for all my decisions day to day. This makes be more excited. And the passion and excitement is what drives me most as a bodybuilder

I’ve taken control almost a week now and Chris now knows

And I’m happier than I was. I’m managing fatigue better so I can spend time with my sons, able to work harder for my clients and I’m planning on starting filming for my YouTube channel (possibly) in the next couple weeks

This way, I can listen to my body and make changes daily if I need. AND I can explain why I’ve made these changes and we can all see the results. I can’t do this without control

Hope you guys understand and are happy too.

My log will be more informative moving forward. So I hope you benefit from it too