[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

[Sasan Heirati]

Down 4 lbs to 254 today after yesterdays rest day

Chris has given me another high day tomorrow. 1100 carbs.

I actually feel full in and out the gym. And workout are sooo good.

Still no cardio. I don’t think we will touch Clen. Fat is melting off

This is such a crazy prep.

Today’s back session was superb. I’m defo in my groove right now

Back and abs
Wide grip pull downs 4 x 10-12
Close grip pull downs 4 x 6-10
Bent over bb rows 3 x 8-12
Deadlift stopping at shins 3 x 8-12
Low row 4 x 8-12
Underhand low tow 4 x 8-12
Rope ab crunches 6 x 8-20

[Sasan Heirati]

Hey mate hope the prep is going well.

Are you increasing the volume in prep from what you done in offseason?

Pretty much yes. But I always go by feel. If I can push more volume I will. I decide this off how I am performing in the gym day to day mate

[Sasan Heirati]

Rest day today , woke up 259 after yesterdays 1000g high carb day

Yesterday I was 257 which was off cos it
Meant I gained 3 lbs from Thursday Friday was just a regular training day. So make inflammation from pulling my back on Friday

Yesterday was arm day with the high carbs. Could tell I needed them, I felt terribly flat but filled out as the carbs went in throughout the day

By the end of arm day I felt awesome . Fully pumped , big and round

CYCLE changes made by Chris today. Took out the eq. Added tren e at 150mg. Also added winsterol tabs at 50mg on training days

Nothing much to report for today, resting with the family : ) went for a drive and coffee.

Arms and calves
Seated toe press 6 x 8-12
Rope extensions 4 x 8-12
Close grip bb bench 4 x 6-12
Ez bar push downs 4 x 8-15
Single arm cable extensions 4 x 8-12
Db curls 4 x 6-10
Db hammer curls 4 x 8-12
Ez bar 21’s 3 sets
Cable curls 3 x 8-12

[Sasan Heirati]

If I understand you prefer to make frequent changes to your food when it’s too high if bloating you or out you too much weight your reduce the carbs and keep it lower some days until go again up … to keep your condition in good shape

Bro in peds you prefer to use simple two compounds eq or masteron enath, have test as base and such second compound you go with eq moderate dose or masteron enath ( off season or pre contest ) , which is your higher dose which you try eq or masteron until now ?? For test if I remember you have use 1400 per week but gives u sides and usually keep it 800-1000 mg the max dose for test …. Masteron or eq you have try it more than 600 all your years of your career ?? ( eq believe a sweet spot is at half of test 400 -500 per week the more believe gives u more side effects ) but mast e is little mild and many person nowdays use it at 800-1000-1400 per week u have ever try too high dht ?

Yes always have to listen to your body and make changes as often as needed. If something doesn’t feel right change it for sure

Yes I keep compounds simple. I like test and eq in off season, mast is ok but
Not grega for growing for me personally but I’ve still seen ok results with it.
Mast more in cutting phase

Test 800-1100 seems ok for me. Eq 500/600, mast same as eq

[Sasan Heirati]

Bro now you are 255-257 lbs … in this weight you eat this meals and keeps the protein ( protein only from chicken / eggs / whey ) at 50-69g per meal ( 53-65 g in egg meals ) – 69 g in chicken meal and 50-63 g in protein powder meal ( if you use performance whey Tbjp and your grams is weight powder ) ,

total you have near to 300-301 G protein only from this sources ( without calculation of oats / veggies / or other sources )

You keep near to 1.25 G protein per lb , in off season you keep the protein intake in simiral same numbers ?? And only you raise up the carbs and fats to raise up the total kcal and helps you for gaining more size ??

I like the simplicity which you keep and don’t eat different foods to confused your mind in your prep bro

Off season I usually eat more protein but it depends on appetite / digestion etc. my best off season in the past I was eating 300-350g cooked steak or chicken 3 times a day , 1 cheat meal a day, 1 shake and 1 egg meal both with 90-100g protein so this was high protein and I felt great, grew a lot

I like simplicity in everything I do.

If I want variety, I’ll go have a cheat meal [/quote]

This is a lot food yess this is near to 400-450g protein only from ( chicken / beef / eggs / shake / chest meal ) if you calculate and the trace protein from carbs you touch near to 500g protein total from all sources foods … really too much food don’t make you a lot bloating and put you too much fat ? [/quote]
No bloating from the protein. Just when calories are high but that’s normal. Eating to get huge isn’t gonna be comfortable : )

[Sasan Heirati]

254 today another lb down. Feel waaaay leaner today. Feel harder and drier.

Shoulder session, pulled my lower back quite bad sound seated db side laterals. I think cos my lower back has been tight as I mentioned yesterday, and it just got pushed too far.

So current can barely walk , but it should loosen off by tomorrow/ Sunday.

It always gets worse later in the day right? Lol

Shoulders was decent though otherwise then that hiccup.

Chris is happy

Tomorrow is high food day. So carbs go up to around 1000-1100g, and adding some fats on top too

Quite a bit hungrier today, so I’ll enjoy the carbs tomorrow

Still no cardio.

Still same cycle

Shoulders and calves
Standing calf raises 6 x 6-10
Seated db raises 4 x 8-12
Seated shoulder press 4 x 8-12
Smith upright rows 4 x 6-10
Db rear laterals 4 x 8-12
Rope face pulls 2 x 10-15
Smith shrugs 4 x 6-10

[Sasan Heirati]

Bro now you are 255-257 lbs … in this weight you eat this meals and keeps the protein ( protein only from chicken / eggs / whey ) at 50-69g per meal ( 53-65 g in egg meals ) – 69 g in chicken meal and 50-63 g in protein powder meal ( if you use performance whey Tbjp and your grams is weight powder ) ,

total you have near to 300-301 G protein only from this sources ( without calculation of oats / veggies / or other sources )

You keep near to 1.25 G protein per lb , in off season you keep the protein intake in simiral same numbers ?? And only you raise up the carbs and fats to raise up the total kcal and helps you for gaining more size ??

I like the simplicity which you keep and don’t eat different foods to confused your mind in your prep bro

Off season I usually eat more protein but it depends on appetite / digestion etc. my best off season in the past I was eating 300-350g cooked steak or chicken 3 times a day , 1 cheat meal a day, 1 shake and 1 egg meal both with 90-100g protein so this was high protein and I felt great, grew a lot

I like simplicity in everything I do.
If I want variety, I’ll go have a cheat meal

[Sasan Heirati]

Firstly just know that we can all have some imbalance left to right naturally… just bare that in mind … then I’d make sure there’s no tightness / injury / soreness etc on
Either side… if there is get it seen to or try figure out what it is and start to
Rehab it. Assuming you’re ok , prioritise the weak side during unilateral
Work , maybe even give it a little extra volume to work with. See if this starts to helps

[Sasan Heirati]

Dropped a couple lbs after rest day yesterday to 255

Leanest I’ve felt so far all prep. Chris agreed, he’s happy and no changes to the plan. I’m checking in with him again tomorrow

He makes this process super easy. So simple. Zero stress

Leg day today felt awesome. Volume is higher now with my faster pace, shorted rest times etc. and I’m enjoying the hell out of it since I am lighter and fitter.

This is exactly how I built my physique for the most part, cos it’s what I’ve enjoyed the most training wise

As stated before, all sets are HARD, but not always to total failures, but most come very close, definitely close enough to tear down muscle fibres

Im shooting for accumulative volume and fatigue Across the whole sessions , instead of just big lifts

I added light squats after leg press. Feet close together, tight stance all the way down, really focusing on constant tension on quads.

I don’t do any glute drives or RDL today. Lower back has been a bit tight / sore last couple days

Legs and abs
Laying curls 4 x 6-12
Seated curls 3 x 6-12
Leg press 3 x 8-20
Bb squats (light) 4 x 15-20
Leg extensions 4 x 15-20
Machine leg press wide 2 x 8-12
Abductors 3 x 10-12
Adductors 3 x 8-12
Rope ab crunches 4 x 10-20

[Sasan Heirati]

6 weeks 3 days out diet , cycle, training

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
200 eq weekly
100mg anadrol with pre meal
25 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]

Same weight today 257. Rest day so just a 1 hour easy walk with the dog outside +
Rest day good (400p 350c 80-90 ish fats)

Feel leaner again today. And Chris is very happy with my check in pics.

Same plan for now. I’ll update my diet cycle etc in the next post after this.

Nothing else to report. Feel hungrier today but nothing crazy

Still some fat to come off so it won’t ne too easy from here for the next 6 weeks but we’ll see