[Sasan Heirati]

Dropped half a lb after the feed. Either my metabolism just got cranked super high or my scales are broke haha

255.5 today I do feel fuller. My guess is the gain will
Accumulate and hit me tomorrow we’ll see

Hectic day today as my Mrs and oldest have a virus so I’ve not stopped

Shoulders and abs felt awesome
Zero complaints

Shoulders and abs
Rope crunches 6 x 8-20
Rope face pulls 6 x 10-20
Db side laterals 6 x 8-12
Bb upright tow 4 x 8-12
Db shrugs 4 x 6-12
Db bent over laterals 4 x 8-12
Cable behind back side laterals 2 x 8-12

[Sasan Heirati]

Leg day today + 1000g carb refeed

Woke up 256

Feel great. No tiredness no hunger , strength felt very good with leg day

High volume , high pace , relatively heavy weights

Zero issues or complaints. Feel like I’m being boring guys lol sorry if I am

But I’m just in robot mode. I send Chris my pics and just get on with the plan. Outside of the gym I just eat my meals; do my work: spend time with my family and watch car stuff

I don’t think much about the prep but I’m loving every second of it and I’m switching things on hard during
Training

Legs and calves
Seated toe press 6 x 8-12
Laying ham curls 4 x 8-12
Leg press 4 x 10-15
Safety bar squats 4 x 12-20
Leg extensions 6 x 8-15
Light Rdl big stretch 3 x 8-12
Seated ham curls 2 x 6-10
Adductors 2 x 8-12

[Sasan Heirati]

Hi Sas! What’s your baseline nutrition look like?

Hi mate , this is my full plan right now : )

Training day – no cardio

1- 2 whole eggs, 15 egg whites, 200g oats, 100g honey, 10 insulin

Train- 30c

2- 70g whey, 120g oats, 50g honey

3- 15 egg whites, 150g oats

4- 225g chicken, veg

5- 90g whey

Rest day

60 cardio easy

1- 15 egg whites, 150 g oats

2- 70g whey, 100g oats

3- 15 egg whites, 100g oats

4- 225 gr chicken veg

5- 60 whey, 80g oats

Cycle
900 test weekly
600 mast weekly
150 tren e weekly
100mg anadrol with pre meal
50mg winny with pre meal
12.5 t3 daily
4 gh before bed

Training split
Monday – back & abs
Tuesday – chest & calves
Wednesday – rest
Thursday – legs & abs
Friday – shoulders
Saturday – arms & calves
Sunday – rest

[Sasan Heirati]

Try m magnesium and love heart by TBJP. Helps lower mine . And obviously lifestyle – food , sleep , stress, cardio health, body composition etc make sure it’s all in a good place

[Sasan Heirati]

256.5 today so barely even 0.5 gained after yesterdays refeed. I had a feeling this might happen cos my attention my hour temp was really high , unusually high like I was cooking from the inside lol

And I’ve been extra tired last couple days. Altho strength been great

From previous diets I’ve noticed after these kind of refeeds I don’t gain much at all.

Didn’t fill me out as much either. This again lends to why Chris has lowered the t3.

So he’s given me another refeed tomorrow

Rest day today. Leg day tomorrow

[Sasan Heirati]

256 today so up 2 lbs. It’s very random how weight jumps isn’t it? I know
I’m not the only cos I have clients who
Say the same thing lol

High day today. 1000g carbs…. My full day of eating for this day is up on my YouTube channel also

Food going in well. Body is definitely responding to it since I’m quite warm now

Chest day felt pretty damn good too

Zero complaints as usual

Looking forward to how I look over the next couple days

Chest and calves
Incline hammer 3 x 6-12
Decline machine 4 x 6-10
Incline CYBEX 4 x 8-12
Pec dec 4 x 10-15
Cable fly 4 x 8-12
Seated toe calf press 6 x 8-15

[Sasan Heirati]

As long as they are getting adequate recovery time in between you hitting them, and that depends on volume and rest time in between … then it should be fine. Just make sure they are progressing performance wise and growing too

[Sasan Heirati]

254 today so up a lb after rest day

Chris have given me a high food day tomorrow so another 1100 ish carb day same menu as the last few times

No other changes

Back training was good, felt a slight drop
In performance , so again that ties in well with Chris giving me a high day to refuel tomorrow

He’s nailing this prep , perfectly timing everything

Feel leaner today.

4 weeks 5 days to go

Back and abs
Seated cable row 4 x 6-12
Deadlifts 3 x 6-8
Bb rows 4 x 8-12
Wide Lat pull downs 4 x 8-12
Under hand close grip pulls 3 x 6-10
Neutral close grip pills 3 x 8-12
Rope pull overs 3 x 10-15
Rope ab crunches 4 x 10-15

[Sasan Heirati]

Agree with the lads above. Otherwise then calming some nerves , relaxing, no other benefits

[Sasan Heirati]

253 today. But leaner again. Changing daily right now

Chris is happy , no changes to the plan

Lower t3—- burn more fat… who knew? Haha. So many people told me “12.5mcg t3 is lower then natural production so zero point taking that it’ll slow things down” …. Well that’s no correct is it.

Starting to think I don’t even need t3

And 4 gh is the lower gh dose I’ve taken in prep since my prep work gh when I turned pro.

Crazy things are happening lol

Rest day today. So not much to report

Just a dog walk this morning, family time, some work, and chill

[Sasan Heirati]

I should have said “”peeing at least 2-4 times during the light since…””

[Sasan Heirati]

It’s absolutely fine going back to old cycles if they worked well. And if they continue to work for you. Very good thing to do

Unfortunately it’s almost impossible to build muscle in a calorie deficit. So I wouldn’t waste a cycle trying it

[Sasan Heirati]

I’ve been peeing 2-4 times since I starting becoming a “proper bodybuilder”
In contest prep I can pee more.
We don’t eat or drink the same as an average person (or at least shouldn’t be) so we won’t pee like one

Can try reducing fluid intake in the evening but if you’re thirsty you need it either way.

Also, don’t down your fluid fast, sipping it slowly triggers less wee’s

There’s a medication some I forget the name cos I don’t agree with it

Otherwise I think it’s just something you have to accept

[Sasan Heirati]

253 today so down a touch. And feel WAY tighter, harder and I actually feel bigger

Even though it’s just 150mg, the tren is definitely doing things. So is the 50mg
Winny

In the gym I feel amazing. At home
I’m feeling more tired but still only slightly. And that’s “lean tired”
Not drained or hungry at all

Chris is happy

No changes

Best prep so far by a loooong shot

Awesome arm day today.

Arms
Dip machine 4 x 10-20
Close grip bench 4 x 6-10
Rope extensions 4 x 10-15
Single arm cable extensions 4 x 10-12
Close grip press-ups 4 x 10-20
Db curls 4 x 6-10
Db hammer curls 4 x 8-12
Hammer bar curls 3 x 8-12
Db concentration curls 4 x 8-12
Cable curls 4 x 8-12

[Sasan Heirati]

Another 2 lb drop to 254 today. I feel WAY leaner today. Like as overnight my skin got thinner and tighter lol

Chris agrees , quite a big difference to
Yesterday.

Shoulders today felt awesome. I felt leaner AND bigger:

I think over the next 2-3 weeks I’ll change a lot

No changes today . Sending Chris pics again tomorrow. Daily check ins

Shoulders and calves
Toe press 6 x 8-12
Db side raises 4 x 8-12
Cable side raises 4 x 10-12
Bb upright rows 4 x 8-12
Db shrugs 6 x 6-12
Rope face pulls 4 x 10-12
Db bent over laterals 4 x 8-12
Ez bar front raises 4 x 10-12