[Sasan Heirati]

Diet, PED’s, split- update

Changes
-increase carbs
-lowered cardio
-upped test
-moved to a 6 day split with a little extra volume for back and chest

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
700 masteron
0.5 adex weekly
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]

254 so another few lbs up. Moving now and I felt it too, in a good way. Fuller, more energy, and felt great in the gym for arms

That cheat meal did the trick. And helped me decide I’ll be adding a mid week cheat meal in. What ever I fancy, clean or junk I’ll just go with my appetite.

So arm day today. As I mentioned before, I took pressing out of shoulder day so I can do a good amount of close grip bench work on arm day for triceps and to top chest up too. I want to work my bench strength back up (for pure fun) but without sacrificing volume which is what hurt my pec last time I think.

So started arms with 10 sets close grip smith press. Close being shoulder width so wrists don’t bend much. Remember the way I train with volume, I stop maybe 1 rep shy of failure. Cos I don’t see the need to go that far, not for my body anyway. 1-2 min rest then go again either add weight or stick with same weight

Regular food today I’ll update my diet and new split here today also.

Arms (with chest top up)
Flat close grip smith press 10 x 10-12
Flat bar push downs 4 x 12-15
Seated chest press close grip 4 x 20
Db kick backs doubles 4 x 8-12
Db curls 4 x 8-10
Db hammer curls 4 x 12-15

[Sasan Heirati]

If it was me ( and not many bodybuilders will agree with me) I’d do what ever I can to try naturally recover if the opportunity comes along. Lifetime trt needs consistent monitoring, blood tests, injecting etc etc.
see if you can recovery, it’s shown that some can take anywhere from 6-24 months to fully recover. But monitor your Bloods and see if you’re actually recovering. And monitor how you feel. Natural test levels vary individually. And if that fails then trt it is

[Sasan Heirati]

I’m sure others will chime in. But with that dose you can probably get away with SubQ injections maybe, have you looked into that? Then you can use an orange insulin needle.
1/2 inch is very short for glutes

[Sasan Heirati]

251 today so up a little. Should continue to go up since I had an unplanned cheat meal today. Too my partner and son out shopping so we couldn’t resist going for a Nando’s. I had a lot of food. Chicken, pitta, chips, bean salad, and 12 Millie’s cookies for desert. Sooo good and I was still hungry lol

Then went and did hamstring and calves and man it was good. Pumped instantly and mind muscle connection was superb.

I think I’m going to do more regular cheat meals, because it make my training so much more effective

I replaced one of my steak meals. Rest of my meals are unchanged for now

Hams and calves
Standing ham curls 4 x 10-12
Laying curls 4 x 10-15
Seated curls 4 x 8-12
Rdl’s 6 x 12-15
Standing calf raises 4 x 15-20

[Sasan Heirati]

Hello Sas, what is your current split?

So my split for most of my journey so far, and what I usual use is
Monday- back & abs
Tuesday- chest & calves
Wednesday- off
Thursday- legs
Friday- shoulders & traps
Saturday- arms & calves
Sunday- off

But current I’m trying a new split to see. Mainly so I can train 6 days but also to add some volume to my chest / back.

Monday- back & abs
Tuesday- chest, front delts & calves
Wednesday- quad
Thursday- side delts, rear delts, traps
Friday- hams, calves, forearms
Saturday- biceps, triceps, added chest press
Sundays off

[Sasan Heirati]

Really enjoyed reading your log Sas and the detailed info into why you do the things you do and how you know your body. Looking great in your recent pictures bro!

Thanks for reading brother and I’m glad you enjoyed it. Thank you for the compliment, I’m just enjoying it a lot right now so let’s see where it goes

[Sasan Heirati]

Push push push buddy. Don’t waste time trust me. Muscle takes years to grow. Get growing. It’ll be worth it

[Sasan Heirati]

250 again today. I’m calling this a “calm before the storm” phase lol waiting to drop the food hammer and start to really grow. Like I said when I finished this diet almost 2 weeks ago, I wanted a steady period before pushing up to get used to this body fat. And with holding here but in increasing carbs, I actually think I do look harder, fuller, sharper so it’s all positive

Shoulders today. So I’ve been thinking of removing pressing all together from this training day I press heavy on chest day and I like to close grip press on arm day. shoulder day pressing becomes too much, so I’ll focus more on side / rear delts and traps. With added high row to kinda hit the upper – mid back. It’s a bit like a 2nd pull day but upper back focused… if that makes sense.

I’ll post my new split below. Still on the fence about 6 day training. Body feels pretty battered right now. So maybe go back to 5… see how I feel as calories go up

Side & rear delts, & traps
Reverse pec dec 4 x 15-20
High row 4 x 15-20
Smith upright rows 6 x 8-12
Db side laterals 4 x 8-10
Single arm db side laterals 2 x 8-12
Db shrugs 4 x 8-12

[Sasan Heirati]

Just read the log start to finish at work, provided some interesting reading material! I remember seeing you in Total Fitness cant remember which one, either Wilmslow or Altrincham back in 2013 I think. I was working with Jordan at the time and remember being like that guy is a fucking unit lol!
Decided to have a pop at competing next year after a 6 year hiatus, reading your log is real inspiration having followed your progress on and off from years ago! Looking forward to seeing you get back on stage dude.

That’s cool Jack! Yeah I did a few months at total alti at that time. Mainly wilmslow but I remember my 13’ british prep I did mix it up.
That’s really good to know and I’m glad my log has helped in anyway at all, and great news that you’re also making a comeback. It’s been 5 years for me.
So stay in touch and keep me posted buddy. It inspires me too. Let’s have some fun : )

[Sasan Heirati]

I think you’ve answered it yourself for the most part bud. Start low and taper up every couple weeks or when you stop progressing. I would go with 200 test 100 deca 20 dbol to start. How you increase depends on too many things we don’t know. You experience, level of muscularity, level of training, body fat levels, how hard you train, your lifestyle… I would have an AI at low dose with these compounds for sure. Don’t run dbol longer then 6 weeks.
The “entire phase” is impossible to answer without know you or how you progress this run. Food progression again too any things we don’t know. But yes start with a small surplus and add 200-400 calories when gains stall

[Sasan Heirati]

249 today. I actually added another 100g carbs before bed last night. All it did was make me looked drier / tighter today

So I’m going to up food by way of carbs as well as fats. I might go from 5 meals to 6. Appetite is there so I’ll see if I can do 6. I’ve been on 5 for quite a while. Once food is high I’ll probably go back to 5 so I can eat more per sitting

I’m surprised how lean I look today. Dry lean, I think the higher volume, and the extended compound work at the beginning of my sessions are really ramping up my metabolism.

All good things. Gains will come.

Leg day today. Felt OK, the only thing I didn’t like was my knees felt quite sore so I think recovery is taking a hit with 6 day training weeks. Might lower volume a touch and see if it helps, if not then I’ll go back to 5 days

Legs
Bb squats 5 x 10-15
Leg press 4 x 10-15
Leg extensions 4 x 15-20
Lunge walk BW 3 x 20
Laying leg curls 4 x 8-12
Adductors 3 x 8-12
Abductors 3 x 8-12

[Sasan Heirati]

I would increase output for sure. You have room to do more cardio / more steps during the day. If you’re lifestyle / career doesn’t allow this or you become too fatigued then cut carbs down to 230-250

[Sasan Heirati]

Black coffee is all you need

[Sasan Heirati]

Maybe not the best answer I do know a few clients who have had the same thing happen, and thing that helped them was just staying consistently lean / getting leaner over a long period of time, living and eating as healthy as possible, that skin should start to slowly tighten up.