Sasan Heirati
Forum Replies Created
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243.8 today. The extra 300 carbs did do something but got a huge amount. I look harder / tighter today
Higher food day today as posted yesterday so this should help push fulness some more.
It was meant to help delts today , but somehow the be managed to hit my left pinky finger onto something it started to swell up last night and today i couldn’t close it, so I had to chest and triceps even though I only did this 2 days ago
But I couldn’t make a fist / grip anything so had no choice. It seems to be easing as the day goes so hopefully by tomorrow I can grip with it
Chris asked me to train today so I can have the higher food menu
I don’t mind since I’ll have a couple days off real training in Italy
Pretty good chest session considering! Reduced load and increased rep range a bit , slowed reps down. Did the job at this point but plenty
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Long day travel yesterday down to TBJP gym for a photoshoot. Long only because the drive back took 6 hours instead of 2.5 , I don’t mind as I just listen to podcasts but I woke up at my lowest body weight and felt felt depleted. So the travel drained me quite a lot
Yesterday woke up 246
This morning 243.8
Chris has given me an extra 320g carbs today.
And tomorrow is a high day, menu and macros below
8 days out from Italy
I’ve still not announced it so don’t say anything , lots of big names keep jumping in , I’ll let the official list say it haha comes out Tuesday
Regan , James h , Edward k , Damian , maybe Joan … big boys. I know I can beat every one of them, but they can also beat me on their day too.
So zero expectations for this one. I’m just gonna have Fun!! And battle for it
calories :- 5600
Protein:- 490g
Carbs:- 710g
Fats:- 95g
5 whole eggs
250g oats
125g honey
12 insulin
Train –
100g whey
200g oats
50g honey
100g blueberries
250g cooked chicken
300g cooked rice
2 tbsp natural yoghurt
6 insulin
250g chicken
250 rice
2 tbsp natural yoghurt
120g whey
100g oats
20g pb
100g blueberries
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Just finished you youtube vid mate, good watch!
Good luck for The Shows 🙂
Thanks mate ! -
248.5 today. Jumped back up even on lower food.
Signed Italy contracts last night. Not announcing it yet. Want to get all the flights , hotel etc booked then I’ll probably do a social media post at the weekend
At this point , conditioning is pretty much there. So the idea is to just stay low on food so we can make sure I’m as lean as I can be , staying on the flatted side going into peak week
Peak week , we continue low, start to dry out and the last few days start to bring food up so I fill out whilst already dry.
Fatigue is crazy high now. But this is good. Exactly where I need to be
Food is the same as last 2 days. Lower carb.
Back day today, felt SO SO. Still get very good connection, pump and intensify considering I’m so tired the rest of the day
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247.1. Still not signed the Italy contract. I’ll decide tonight after I’ve finished work and had a chance to sit down.
Feel lean. Feel extremely deflated. Both mentally and physical
Not much else to report: still waiting on Chris’s feedback.
Trained arms today : )
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Today lower carb menu
Meal 1
5
eggs
160 gr oats
25g honey
8 ins
train
Meal 2
80g whey
25g honey
120 gr oats
Meal 3
250 gr chicken
200 gr rice
Meal 4
250 gr chicken
Veg
Meal 5
250 gr chicken veg
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248.0 today , so dropping down to a lower carb menu today I’ll post it below
Delts & traps today. With 1 movement for lats. Pretty much back to my usual bro split , but I’ll pump up my arms at the end of chest / back days and 1 lat movement on shoulder day
Appetite a sky high today. My body is defeating Reta at this point haha.
Reta dose is at 7mg for the week. Taken in one dose on a Sunday
Great delts session though
Fatigue and emotional detachment is very real today
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248.8 today so still holding this weight
Chris has replied to today’s check in with a lower food menu for tomorrow IF I WAKE UP again at 248 it over.
So he does want me coming down a bit more
Italy pro show is in 13 days. I might just jump into it. Why not ? Just keep it between us as I won’t tell Instagram. I’ll just sing the contract and let the list get released lol.
Then it’s Germany the week after Italy. Undecided on that too but I’d like to do both.
Anyway, fatigue kicking in a little more every day. And so is that empty , emotional detachment feeling.
Today was leg day. Felt great. Went relatively heavy on leg extensions my knees help up. Still not pressing or squatting. Not sure it’s worth it for me .
But I did do a seated leg press machine where the seat slide back as you press the foot plate. Just light : shallow pumpy reps. Didn’t feel too bad.
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248.6 today. Held steady after yesterday’s training / lower menu. Feel leaner. Both in terms of how I look but also my energy , not saying I’m dead / drained but I can definitely feel it when a bigger calorie deficit kicks in to play as my energy and focus dips nicely
Skin looks thinner. More vascularity all over. Lower back coming in
I’m not far off stage condition. So we’ll be cruising in to show I decide to do from here
Chest day today , went superbly well
Diet is the same for tomorrow
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248.8 today. So down 2 lbs after yesterdays rest
Feel leaner today that’s for sure
Chris is happy. Current diet is the low ish carb day, the menu before the latest higher days , too write it below for you
I’m happy. Feeling the stage condition bite in terms of fatigue and emotional disconnect. Just want to be left alone most of the time haha.
Chris upped adex to 2mg for 2 days only. Then back down to 1mg
One of the little tricks he likes to use. He doesnt something sinimar with t3 with guys who cant get lean quick enough sometimes
Back day today. Yesterday’s rest day was perfectly timed. I really needed it
Today’s back session was awesome: felt amazing in the sets. Really enjoying the slowed down rep tempo right now
Back , rear delts, Abs
Single arm pull downs 4 x 8-12
Hammer strength chest supported row 4 x 8-10
Dy row 3 x 6-10
Seated cable row 3 x 8-10
Rope face pulls 4 x 10-15
Rope ab crunches 5 x 10-20
Todays diet
Meal 1
5
eggs
200 gr oats
75g honey
12 ins
train
Meal 2
80g whey
50 g honey
120 gr oats
Meal 3
250 gr chicken
200 gr rice
Meal 4
250 gr chicken
200 gr rice
Meal 5
250 gr chicken veg
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250.3 today. A much needed rest day.
Chris wants to go back to the lower carb menu as of tomorrow so I will post that below too. As well as the rest day food menu
Spend today so far editing an all day of eating for my YouTube channel, client check ins , and my fiancé and son’s came back from a few days in wales so
Trying to spend some time with them.
Diet below.
Back day tomorrow
Lower food menu
Training day
Meal 1
5
eggs
200 gr oats
75g honey
12 ins
train
Meal 2
80g whey
50 g honey
120 gr oats
Meal 3
250 gr chicken
200 gr rice
Meal 4
250 gr chicken
200 gr rice
Meal 5
250 gr chicken veg
Rest day
Meal 1
5 eggs
150 gr oats
25 g honey
Meal 2
80 g whey
120 gr oats
Meal 3
250 gr chicken
250 g rice
Meal 4
250 gr chicken
Meal 5
250 gr chicken
veg
Anabolics
1200 test
800 masteron
100 anavar pre workout
50 Proviron daily
25 t3 daily
100mcg t4
1 arimidex daily
8 gh
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252.5 today. 4th high day in a row. Food has gone in really well, no bloat / fluid. But then again it’s not really a ton of food. But enough make me gain 1-2 lbs per day.
Tomorrow is rest day.ill write the menu below
Definitely need this rest day. Motivation has dipped quite hard last 2 days , and starting feel extra joint pain
Not confined a show yet , could be 2 weeks out , or 3. I’ll let you guys know soon as I have
Training has been excellent. Very happy with the look too.
I’m keep to get back on stage now!
Today was arm day. Yesterday was delts , traps and one movement for lats
Rest day diet
Meal 1
5 eggs
150 gr oats
25 g honey
Meal 2
80 g whey
120 gr oats
Meal 3
250 gr chicken
250 g rice
Meal 4
250 gr chicken
Meal 5
250 gr chicken
veg
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249.5 today 5.5 weeks Mr O. Mayne 2.5 and 3.5 weeks Italy and / or Germany
Definitely felt flat this morning posing. Didn’t look flat lol
High day today … meals ; macros and calories below
Feeling fuller as the day goes.
Chris is happy with the pictures<font face=”inherit”> today. He’s given me </font>an<font face=”inherit”> other high day tomorrow. Can’t complain cos I’m quite hungry right now </font>
<font face=”inherit”>
</font><font face=”inherit”>I think I’ve become immune to reta haha </font>
<font face=”inherit”>
</font>Legs today felt great. My knees allowed me to do some light conventional leg press. Hammer strength. I did super slow negatives and a deep stretch at the bottom holding it for a second. So I can make lighter weights feel harder
I did this through the entire session. And right now , 4 hours post workout, my knees don’t feel too bad so I’ll be doing my form like this from now on.
Maybe even apply it to everything we’ll see
Leg day
Abductors 3 x 6-12
Laying ham curls 3 x 6-10
RDL 3 x 6-10
Leg extensions 4 x 8-15
Leg press 3 x 8-12
Adductors 2 x 6-10
High day
calories :- 5600
Protein:- 490g
Carbs:- 710g
Fats:- 95g
5 whole eggs
250g oats
125g honey
12 insulin
Train –
100g whey
200g oats
50g honey
100g blueberries
250g cooked chicken
300g cooked rice
2 tbsp natural yoghurt
6 insulin
250g chicken
250 rice
2 tbsp natural yoghurt
120g whey
100g oats
20g pb
100g blueberries
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250.5 today. Sharp drop from 257 down to here in 2 days. I’ve tightened up a lot on every pose and I can feel it that’s for sure
As soon as we dip on the calories it hits me like a truck , I’m legitimately about 8-10 days out from beating stage ready at this point. So any time we cut some food or weight the fatigue goes high in a hurry haha
But I like it. This is where we chase the craziest stage look we can achieve so it’s these days that count.
I’ve just realised there’s a show in Milan, Italy 1 week before Germany , so that’s in 2 weeks 5 days from today. Might even jump into that one. But I’ll think over it. Chris says that’s no issue at all.
Training – amazing. Appetite – high. Sleep – perfect … I think zero tren right now is helping the sleep A LOT. Because usually at this point I’m awake way before my alarm and itching to get out of Bed. Whereas right now I can happily press snooze and carry on sleeping
High day tomorrow… just back the menu I was on before the weekend before Chris cut it back. So roughly an extra 250g carbs and some fats
Back day yesterday was great. So was chest today.
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255.9 today. On the up. Feel very full and round right now , but not soft. Not peeled yet but both me and Chris think it won’t take much to bring me dialled in.
So it seems according to Chris, he wants to keep me full and round whilst cut some more from here , then drop the water the final week. See if we can bring in with the current roundness but as sharp as usual
New diet sent by Chris to start today so I’ll post that below
Everything feels great. Energy is up for now , sleep is great , focus is great, strength is high , very happy
So some calories cut now as of today. , about 180-200 carbs cut and removed the peanut butter too
Cheat day today, managed 150kg for 6 on the flat barbell bench press , and 3 sets of 140 for 6-8. My bench is definitely coming back slowly
New diet
Meal 1
5
eggs
200 gr oats
75g honey
12 ins
train
Meal 2
80g whey
50 g honey
120 gr oats
Meal 3
250 gr chicken
200 gr rice
Meal 4
250 gr chicken
200 gr rice
Meal 5
250 gr chicken veg
Anabolics
1200 test
800 masteron
100 anavar pre workout
50 Proviron daily
25 t3 daily
100mcg t4
1 arimidex daily
8 gh