[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

[Sasan Heirati]

Down 2 lbs to 256 today. Chris’s reply to
Todays pics were “solid here, pics tomorrow”

I freakin love how some Chris keeps things. In a time where 99% of bodybuilders and coaches make this stuff far too complicated / over calculated. If that’s fun for them then great. But its bloomin boring to me haha

Feeling the prep today first day I’ve got that kind of prep tired / hunger / heavy legs

But my leg day was pretty epic so that’s why. High volume fast pace felt amazing

Legs and abs
Laying ham curls 4 x 8-15
Seated ham curls 3 x 6-10
Standing ham curls 3 x 8-12
Leg press 4 x 10-12
Safety bar squats 3 x 15-20
Leg extensions 5 x 10-12
Glute focused leg press 2 x 6-10
Adductors 3 x 10-12
Abductors 3 x 10-15

Rope ab crunches 6 x 10-20

[Sasan Heirati]

Woke up 258 today so 3 lbs up after the 1000g carb day yesterday feel a bit fuller but nothing crazy

Rest day today

Chris has told me to reduce T3 down to 12.5

I think my body is burning through food a little too well lol.

VIOGEN have sent me out their tren e , winny , some more test and mast e. I’ve got enough gh for now

Really really do rate their stuff. If you you every doubt your own supply and can
Get hold of viogen, I recommend it

Just work , dog walk, and meals today. Trying to chill since I feel like I’m getting another cold still

Let day tomorrow

[Sasan Heirati]

255 today. High food day went down great. I filmed all my meals so will put it together for a full day of eating vlog on my YouTube channel if anyone is interested. Will try get it edited and uploaded by this weekend

Chest training felt so so. Felt weaker than usual. So the high day is clearly timed perfectly my Chris.

Pump wasn’t too bad, and I liked what I
Saw in the mirror when through my baggy T. Delts chest and arms starting pop and
Get rounders now

So I’m happy with that

Chest and calves
Standing calf raises 6 x 8-12
Flat bb bench 3 x 6-12
Incline hammer 4 x 6-12
Decline bb bench 4 x 8-12
Seated pec dec 4 x 8-12
Cable fly 4 x 8-12