[Sasan Heirati]

Coach Joe cross is doing a high protein approach for his off season. Sounds like a interesting and good approach. Can you explain a bit more about it please sas as it’s something I’m interested in trying

High protein diets have been used for decades. Some of top coaches, and I mean mr Olympia level, chad, hany, Milos, Aceto etc… protein is the only nutrient that repairs and builds muscle, and it doesn’t get stored as fat as easily as carbs & fats. It rarely bloats you etc… so I just don’t know why people would use minimal amounts.

Now don’t get me wrong I’m not saying lower protein diets don’t worry, but some of us need higher protein, especially those who might get fat very easily [/quote]

Did you track macros from everything or Just from direct source? Couse when you eat 500 Carbs for example its like extra 40-50 gram of protein yea [/quote]
With protien I just count direct buddy. So meat / eggs / whey etc…

No one’s getting jacked from bread protein : D

[Sasan Heirati]

Higher carb day menu for today and tomorrow from Chris

A bump in whole eggs, honey, rice, oats and pasta

1- 4 eggs 6 whites, 200g oats, 50g honey

Train- 30g carbs

2- 200g chicken, 350g rice

3- 3 sc whey, 125g oats, 15g pb

4- 200g steak, 350g pasta

5- 3 sc whey, 100g oats 15g pb

[Sasan Heirati]

248 today so dropped again. Chris is happy with pics today.

Yesterday was rest day. No more Sunday cheat days since I’m now in prep. Same diet as training minus the 30g intra workout carbs

Today is high day 1 of 2. Chris has given me extra honey, oats, rice and pasta. Around 170-200g carbs so nothing crazy

No insulin

Back today was sooo good again. Love the training right now.

I’ll post my high day diet below

Back and abs
Wide grip lat pull downs 3 x 8-12
Smith barbell rows 4 x 6-10
Panatta t bar single rows 3 x 10-12
Nautilus pull downs 4 x 8-12
Rope pull overs 3 x 12-15
Rope ab crunches 3 x 12-20

[Sasan Heirati]

Hi sas, may i ask what is the best way to use clen? It seems that after a while heartbeats slow down and does not work like in the beginning?

I’ve always start with 20mcg. Then every week or every other week add 20mcg. But only add if needed. So taper up slowly.

[Sasan Heirati]

High protein diets have been used for decades. Some of top coaches, and I mean mr Olympia level, chad, hany, Milos, Aceto etc… protein is the only nutrient that repairs and builds muscle, and it doesn’t get stored as fat as easily as carbs & fats. It rarely bloats you etc… so I just don’t know why people would use minimal amounts.

Now don’t get me wrong I’m not saying lower protein diets don’t worry, but some of us need higher protein, especially those who might get fat very easily

I prefer high protein.

How high per pound of bodyweight do you go with for clients and do you say backload protein to last meal [/quote]
I’ve gone as high as 2.5g per lb but not often. Not everyone can handle that much protein.

I try keep protein even throughout the day the only time I might spike it is post workout

[Sasan Heirati]

Back day today went really well

After seeing some of check in pics this week, I’ve notice my back is lacking thickness. So I’ve gone back to basics with what I use to do on back day, lot more bent over rows and conventional pull downs. Hoping to gain some thickness back by March time

Chris liked my pics today

He’s given me 2 higher carb days for Monday and Tuesday. Nothing crazy just increase of 170 ish clean carbs and more fats at meal 1 from eggs

I’ll write the diet out on Monday

Tomorrow is rest day

Back and abs
Wide grip lat pull downs 3 x 10-12
Barbell rows 3 x 8-10
Db rows 3 x 12-15
T bar rows 2 x 10-12
Seated machine row 2 x 10-12
Rope crunches 3 x 15-20

[Sasan Heirati]

Coach Joe cross is doing a high protein approach for his off season. Sounds like a interesting and good approach. Can you explain a bit more about it please sas as it’s something I’m interested in trying

High protein diets have been used for decades. Some of top coaches, and I mean mr Olympia level, chad, hany, Milos, Aceto etc… protein is the only nutrient that repairs and builds muscle, and it doesn’t get stored as fat as easily as carbs & fats. It rarely bloats you etc… so I just don’t know why people would use minimal amounts.
Now don’t get me wrong I’m not saying lower protein diets don’t worry, but some of us need higher protein, especially those who might get fat very easily

[Sasan Heirati]

Another check in today with Chris

Weighed in at 250

So that’s 5 lbs off since Monday. He’s happy he liked that I’m tightening up for now

Aim is middle March shown for afterwards so at least 21 weeks out

Arm day today , left elbow and right shoulder have been quite sore last couple days. So went very light and kept rest times below 60 seconds throughout. Pump was nuts

Felt great throughout, full pumped and big

Arms
Rope push downs 3 x 20
Panatta dip machine 5 x 15-20
Db kick backs standing 3 x 10-12
Straight bar push downs 3 x 12-15
Db curls 4 x 8-10
Ez bar cable curls 4 x 12-15
Single cable curls 4 x 10-12

[Sasan Heirati]

Delts and traps today.

Felt decent, strength and pump were great, right shoulder and it’s chronic injury no so great but it let me do enough.

Focused a lot on moderate loads, short rest times and crazy pump. What drenched by the end of it cos I the pace was so high. Love that shit

Checking back in with Chris tomorrow and it’s arm day

Training every day this week so far. I’ll take a rest when I feel I need it.

Delts, traps and arms
Reverse pec dec 4 x 12-15
Rope face pulls 3 x 10-15
Db side laterals 4 x 10-12
Cable side laterals 3 x 10-15
Bent over bench db rear laterals 3 x 8
Db shrugs 4 x 12
Rope ab crunches 3 x 12-15

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m

Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.

That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day

Wide lat pull downs 4 x 10-12

Smith bb rows 4 x 8-10

Nautilus pull downs 4 x 10-12

Seated cable row 3 x 8-12

Cable pull overs 2 x 12-15

Immense [/quote]
Starting to feel like a pro again lol

[Sasan Heirati]

Leg day yesterday went sooo well. Clearly cos I’ve teamed back up with Chris and no other reason haha

But I don’t know why, knees felt good, strength was high, pump was insane.

High pace, I was finish in 60 mins but that didn’t take away any strength at all.

Maybe just mentally more focused cos I feel more like pro bodybuilder actually aiming for a season back on stage

Sent Chris my 2nd check in yesterday too.
He said I look harder, no changes to the plan. Checking in again tomorrow

It’s delts today. Leg session below

Leg day
Laying ham curls 4 (all drops) 6-12
Seated ham curls 3 (all drops) 6-12
Leg extensions 4 x 20
Squat press machine 2 x 5-12
Adductors 3 drops 8-12
Abductors 3 drops 10-20
Leg extensions pump 2 x 30

[Sasan Heirati]

Current Diet and cycle

M1
2 whole egg, 15 egg whites
200g oats
25g honey

Train – (30 carbs)

M2
200g cooked chicken
200g cooked rice

M3
3 scoop whey
1 cup oats
15g pb

M4
200g cooked steak
250g cooked pasta

M5
3 scoop whey
1 cup oats
15g pb

Cycle
600 test E
400 mast e
2.5 gh fasted
2.5 gh bed time

[Sasan Heirati]

255 today.

Checked in with Chris yesterday , he’s asked for another check in tomorrow to see what my current plan is doing before he makes any changes

I’ll post current diet and PED’s today

Really good chest session!

I chose smith machine incline as my main compound to start with, worked up to 3.5 plates per side for 6, then did a double drop set. Get so good

Left elbow is still in pain but it slowly getting less painful

Chest and calves
Standing calf raise 4 x 10-20
Incline smith press 3 x 6-12
Decline machine press 4 x 6-10
Pec dec 3 x 10-12
Incline machine press 3 x 10-15

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m

Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.

That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day

Wide lat pull downs 4 x 10-12

Smith bb rows 4 x 8-10

Nautilus pull downs 4 x 10-12

Seated cable row 3 x 8-12

Cable pull overs 2 x 12-15

This is exciting news can’t wait to see this unfold [/quote]
Thanks mate!

[Sasan Heirati]

So pretty cool announcement which I’d like share with you but to keep here on the forum for now before I post it on social media. Cos I like you guys more haha

Handed the reigns back over to Chris Aceto as of yesterday.

Rough aim is to be ready to compete spring time next year.

I’m actually so happy and relieved cos I trust Chris 100%, and this takes a huge load of my shoulders. I can focus on my own clients and not think about my diet / anabolics / cardio etc etc

I’ll update my diet and cycle for you today. He’s actually not changed a thing , I’m
Checking back in with him tomorrow so he can see what my current setup os doing

I had bumped mast up to 400 few days and he’s keeping it there

With Chris you literally never know what he’ll do. He literally goes off what my body is trying to say / do.
That’s why I love working with him

Anyway, back day yesterday felt awesome

I’ve picked up the pace in the gym. I always do when I go into “prep mode” I guess. More so when I start checking in with chris

Back day
Wide lat pull downs 4 x 10-12
Smith bb rows 4 x 8-10
Nautilus pull downs 4 x 10-12
Seated cable row 3 x 8-12
Cable pull overs 2 x 12-15