[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

[Sasan Heirati]

260 today so still climbing. Thanks to tue cheat meal gods for watching over me lol

Feel big and full today. Chest training was awesome. Filmed it for the site so hopefully you guys enjoy it and give me some feedback

The extra meal I’ve added is working great so far along with the extra cheat meals I’ve been having. I’m staying as lean but I’m also not just getting fat. So it’s a good trade off

Cycle wise still feel great too no real side effects but I can tell I’ve been on a little too long. Some extra ache and pains kicking in that shouldn’t. But still good to go for another couple weeks

Chest day
Flat smith press 9 x 6-12
Incline hammer 4 x 8-12
Decline Atlantis 4 x 10-15
Pec dec 4 x 12-15
Cable fly 4 x 12-15
Press-ups bw 2 x 8-10

[Sasan Heirati]

258 today so 5 lbs. Thanks to pizza. Might be water / some fat but I don’t care it’s time to get heavier

I’ve added a 6th meal soon a i wake up I slam a shake 50g whey 80-100g carbs if anything mainly tbjp COR. Then I eat usual meal 1 about an hour after

so I’ll update my diet / PED’s this week for you guys

Back day today. Went really well! Fulness pump stretch was all there

Filming tomorrow content for this site so I’m going to do chest day.

Took my mrs and son out to Hickery smoke house for lunch today. I had a double cheese burger and fries and finished Leanne’s dish too. Fried chicken.

Might get another takeaway tonight since I’m in a roll. Why not.

Back day
Iso hammer strength pull downs 4 x 12-15
Seated chest supported rows 6 x 8-12
Db row 4 x 8-12
Wide grip lat pull downs 4 x 8-12
Seated iso neutral row 4 x 10-12
High row 3 x 12-15

[Sasan Heirati]

First time I got on the scales this morning since 3 days ago and dreaded it since I lose so much weight when I t travel. 253 so not too bad. That’ll go back up over the next 2 days

So today was arm day. Felt quite good considering. Crazy pump just didn’t feel as hard / dense. Just from being off plan.

Tomorrow (Sunday) usually rest day but im going to train again to catch up.

I’ll also be tapering down the PED’s over the next few weeks. Body is fighting me too hard on this push up. Time to reset soon

Insulin went in this morning with my pre workout meal, 5iu to help speed things up l
Big cheat meal tonight. Fancy a domino’s large pepperoni pizza, chicken kickers and maybe ice cream.

Eat big get big !

Arms and calves (with chest top up)
Donkey calf raises 5 x 20
Flat bench press 6 x 12-20
Db kick backs 4 x8-12
Rope extensions 4 x 8-12
Db curls 4 x 8-10
Rope hammers 4 x 12-15
21’s 3 sets