[Sasan Heirati]

261 today so we’re climbing slowly. With all the cheat meals I have lost some condition which is expected but tue trade off has been much more fulness / feeling heavier and higher especially when training so that’s a win for me for now

I’m going to continue my daily cheat meals till Monday then reel it in and up the clean food because my appetite will start to take a hit my then. Maybe

Arm today went really well. Skin bursting pumps, full as a house

Arms and calves
Standing calf raises 6 x 12-15
Bench press 6 x 10-15
Rope extensions 4 x 12-15
Single cable extensions 4 x 8-12
Press-ups 3 x 15-20
Db curls 4 x 8-10
Rope hammer curls 4 x 8-12
Machine seated curls 4 x 8-12

[Sasan Heirati]

Out of interest Sas as ive been following this a while and never seen it mentioned

With the food you have to put away especially at this phase your in now with such a good body comp -have you ever tried lantus to help with uptake of food with it being so high.

im just thinking out loud n you may of tried it and not found it useful but it may really help the food uptake at this level especially with your muscle mass and volume of training alongside.

Hey my man. So I have tried Lantus yes. At a similar point before being good condition with high food intake, and it make almost too efficient if that makes sense? Now that’s not me saying it doesn’t work, I would have had to push (for example) carbs from 800 to 1100-1200 daily when intruding Lantus to make it worth while.
I was even throwing in cheat meals which is against the grain which didn’t feel / look good at all. So with that much food as well as Lantus I found my gut feeling a little too pushed out too much of the time. So didn’t feel it was right for me.

Think I’d rather not use it but be able to throwing in big cheats that I enjoy. I’ll still grow. NOVO is the one for me. I find it hits a harder punch compared to Lantus and it exaggerates the effects of the food im eating during the 6 or so hour window it’s active.

[Sasan Heirati]

260 again. Definitely can afford to push again with food. So visual i am quite happy. I can see for sure I have filled out all over especially the areas I wanted to focus on mid back and chest.

So even though I will push food, I won’t force too much since I know I’m at the end of this push phase PED’s wise.

I can happily coast along at this weight for the next 2 months, solidify what I have even more then push again. Try shoot for 270 with next push. MAYBE.

Lots of “maybes” with what I do. Cos I go off instinct and feel a lot. I don’t just push up if it doesn’t feel right

Cheat meal again today. Went to Nando’s a grilled chicken place, had a double chicken pitta with fries and rice. Then 6 Millie’s cookies for desert.

It was meant to be arms today but my left elbow is quite sore so I decided to hit lats and upper back. Just felt right doing that. So I can do arms tomorrow

Lats , upper back
Cable pull overs 4 x 8-12
Cable face pulls 4 x 8-12
Wide grip pull downs 4 x 12-15
High row 4 x 12-15
Nautilus pull downs iso 4 x 8-12

[Sasan Heirati]

Stuck at 260. It’s my curse weight lol. My last competitive off season where I stayed a little leaner I was also stuck at 260

I even threw in another maccies cheat meal today. Rather enjoying these

Hamstring and calves today went really well. I went quite hard / high volume on calves.

Might start adding granola to my diet to bump up the calories. I’ll decide next couple days

Hams and calves

Adductors 4 x 8-12

Rdl 6 x 8-10

Laying ham curls 4 x 8-12

Standing ham curls 4 x 8-10

Donkey calf raises 10 x 12-15

Granola with some nice cold milk at the end of the day is the best way to add in kcal I think – That stuff is just banging.

If only it didn’t ruin my digestion lol but I use it loads with clients – get some big big bowls on the go haha [/quote]
You know it man. You’re right that a very easy, tasty and somewhat clean way of getting quite a few extra calories. I’ll be doing 120-130g with blue milk to start with.

Hope you’re well buddy. Congratulations again on some awesome showings this year

[Sasan Heirati]

Stuck at 260. It’s my curse weight lol. My last competitive off season where I stayed a little leaner I was also stuck at 260

I even threw in another maccies cheat meal today. Rather enjoying these

Hamstring and calves today went really well. I went quite hard / high volume on calves.

Might start adding granola to my diet to bump up the calories. I’ll decide next couple days

Hams and calves
Adductors 4 x 8-12
Rdl 6 x 8-10
Laying ham curls 4 x 8-12
Standing ham curls 4 x 8-10
Donkey calf raises 10 x 12-15

[Sasan Heirati]

Hi SAS will you keep bulking when you drop AAS down. How you thinking your cruise period will loook in terms of PEDS

I’m neutrally Food wise I’ll stay on the amount I finish the push on so I won’t reduce it but I’ll monitor how I look / feel. If I don’t get soft I’ll keep trying to grow. But more likely maintain.
PED’s wise I’ll likely run 200 test 100 primo. I have work to do so I won’t be going true trt.

[Sasan Heirati]

260 today. I opted to throw another cheat meal in today since yesterdays didn’t do a great deal. Same as yesterday but without the fries.

Delts and traps today which went really well . no pressing still on this day as I press on chest and arm days so front delts get enough stimulus from that. So just side delts , rear delts and traps. With a pulling movement for upper back throw in to hit back again

McDonald’s went down a treat too. Definitely my go to right now for affordable and quality (yes I said quality) cheat meals

Delts and traps

Seated high pulls 4 x 15-20

Smith upright rows 4 x 8-12

Db side laterals 4 x 6-12

Seated db iso side laterals 3 x 15

Reverse pec dec 3 x 15-20

Smith shrugs 4 x 10-12

KFC pisses all over McDonald’s. Zinger tower box meal (but I’m a poncey bastard so would need a few iu of ghrp to manage the full box)[/quote]
I love kfc too. I don’t discriminate : D

[Sasan Heirati]

260 today. I opted to throw another cheat meal in today since yesterdays didn’t do a great deal. Same as yesterday but without the fries.

Delts and traps today which went really well . no pressing still on this day as I press on chest and arm days so front delts get enough stimulus from that. So just side delts , rear delts and traps. With a pulling movement for upper back throw in to hit back again

McDonald’s went down a treat too. Definitely my go to right now for affordable and quality (yes I said quality) cheat meals

Delts and traps
Seated high pulls 4 x 15-20
Smith upright rows 4 x 8-12
Db side laterals 4 x 6-12
Seated db iso side laterals 3 x 15
Reverse pec dec 3 x 15-20
Smith shrugs 4 x 10-12

[Sasan Heirati]

What does your rest day diet look like

It’s actually the same as training days right now. I’m barely gaining so I’m using rest days to “fill up” as well. When body needs the food, I don’t see the point in reducing food on rest days

[Sasan Heirati]

Correction on my diet / PED’s update above, that wasn’t the right section from my notes sorry guys. Written it again below

Diet, PED’s update

NOTE, often I’ll have a cheat meal now. 3-4 days weekly to boost calories. And enjoy myself. I replace a regular meal with it

1- 2 sc whey (42p) 4 sc COR (80c)

2- 150g steak, 1 sc whey, 150g oats, 1 banana

Train

3- 2 sc JP whey, 4 sc COR, 15g pb

4- 350g steak, 300g rice

5- 350g chicken, 300g rice

6- 3 sc whey, 150g oats, 100g blueberries, 15g pb, 15g honey

Cardio-

15 minutes easy walk

Cycle

1000 test E weekly

800 eq

3.6 gh fasted

Training

Mon- back, abs

Tues- chest, front delts, calves

Weds- quads

Thurs- side delts, rear delts, upper back

Fri- hams, calves

Sat- biceps, triceps, little chest

Sun- rest

I know you haven’t listed here but when you are taking anadrol do you take it on rest days too? Cheers

[/quote]
No I only take it on training days. I do same with most orals unless it’s the last couple weeks of a contest prep

[Sasan Heirati]

Correction on my diet / PED’s update above, that wasn’t the right section from my notes sorry guys. Written it again below

Diet, PED’s update

NOTE, often I’ll have a cheat meal now. 3-4 days weekly to boost calories. And enjoy myself. I replace a regular meal with it

1- 2 sc whey (42p) 4 sc COR (80c)

2- 150g steak, 1 sc whey, 150g oats, 1 banana

Train

3- 2 sc JP whey, 4 sc COR, 15g pb

4- 350g steak, 300g rice

5- 350g chicken, 300g rice

6- 3 sc whey, 150g oats, 100g blueberries, 15g pb, 15g honey

Cardio-
15 minutes easy walk

Cycle
1000 test E weekly
800 eq
3.6 gh fasted

Training
Mon- back, abs
Tues- chest, front delts, calves
Weds- quads
Thurs- side delts, rear delts, upper back
Fri- hams, calves
Sat- biceps, triceps, little chest
Sun- rest

[Sasan Heirati]

So on holiday I personally just do what I want. I purposely don’t follow a routine or diet. Cos I just like to switch off , it motivates me even more when I’m back on plan BUT I know majority can’t do that so I’d say stay as active as possible and when eating try to fill up on lean proteins and veggies first, like fill right up then maybe have some carbs.
Stay on diet soda drinks and white spirits if you’re driving

Most important just have fun

[Sasan Heirati]

1- 150g steak or chicken, 1 sc whey, 200g oats, 1 banana

Train

2- 3 JP whey, 200g oats, 100g blueberries, 15g pb

3- 350g cooked beef/ steak, 300g rice

4- 350g chicken, 300g rice

5- 3 sc whey, 150g oats, 100g blueberries, 15g pb

Cardio-
15 minutes easy walk

Cycle
1000 test E weekly
800 masteron
3.6 gh fasted

Training
Mon- back, abs
Tues- chest, front delts, calves
Weds- quads
Thurs- side delts, rear delts, upper back
Fri- hams, calves
Sat- biceps, triceps, little chest
Sun- rest

*5000 cals ish

[Sasan Heirati]

I only read this long now to get fucked right off at how good your digestion is to smash back the yummy food every day.

Haha I do apologies mate I know not everyone is as lucky but trust me it’ll come back round and bite me at some point

[Sasan Heirati]

259 today. Lost a lb because I didn’t have a cheat meal haha. So I fixed that wish a maccies today ; )

So another great day. Had legs today and it felt decent. Some knee pain as usual so kept loads lighter but had a very good session

Post workout I went for 2 x double quarter lb cheese burgers with a large fries. Fast tasty 2k or do calories.

I’ll update my diet tonight too since I’ve made a few changes.

Legs
Standing leg curls 4 x8-12
Seated leg curls 4 x 12
Leg extensions 4 x 15-20
Leg press 6 x 15-20
Lunge walk 2 x 30-40