[Sasan Heirati]

255 today back to lowest weight and feel better this time. But as depleted, but tighter too.

I’m going to try hold this, and with working an expo all weekend, i might increase food to make sure I don’t drop too far under. Plus I want to enjoy the expo and have energy to chat to everyone and since im not in prep, no point trying to suffer through

Delts today. Felt really good, even though food is low, for some reason my performance and pumps have still been very high

I’d like to maintain this performance and try get little leaner.

I’ll update my diet Shortly

Delts and calves
Standing calf raises 5 x 10-15
Iso Shoulder press machine 4 x 8-12
Db side laterals 4 x 8-10
Iso db side laterals 4 x 8-12
Bb front raises 4 x 8-10
Wide grip upright rows 4 x 8-12
Rev pec dec 4 x 8-12

[Sasan Heirati]

So twas leg today. Other then some right knee tendinitis it was a good session. which always seems to kick in harder when I get leaner

I think Sundays food still fuelling me because I felt quite good in terms of strength and pump

And my legs looked pretty cut.

Win win

Went straight into leg press for a change since the other machines were taken. Which I don’t mind since I don’t marry myself to a set routine. And it was nice change!

Leg day
Leg press 6 x 10-15
Leg extensions 5 x 20
Walking lunges 2 x 50
Standing leg curls 4 x 8-12
Laying leg curls 2 x 8-12
Adductors 3 x 8-12
Abductors 3 x 8-12

[Sasan Heirati]

2 lbs down today 256. And it’s hit me nicely. First day since Sundays cheat day that I’ve felt drained. So I predict tomorrow I’ll be back to baseline and
In better condition then pre cheat day

This is usual for me if I have monster cheat day on say a Sunday, by Thursday I’ll be back down and tighter then Sunday morning. Then Friday and Saturday drop further

I’ve got the fitxpo this weekend both days so I probably won’t let myself drop too low after tomorrow

Overall diet wise, once I get closer to 250
I’ll reassess and see if it’s worth getting leaner. I’m quite lean for me now so my options are good

[Sasan Heirati]

258 again today. I actually feel fuller today then yesterday lol. I always do say a super high calorie day can have a delayed knock on effect

Training was very good as a result. Trained back, felt big full and round. No quite as tight as yesterday for some reason but I’m sure that’ll fix itself. I don’t tend to stress over tiny fluctuations like that because they could be caused by anything

Energy and focus levels are fine today. Still fuelled by Sundays cheat day. Waiting for that low food energy dip to hit me in the next 2 days. That’s when I know I’m getting leaner every few hours : D

Back and abs

Rope crunches 4 x 15-20

Rope straight arm pull overs 4 x 8-12

Smith bent over rows 4 x 8-12

Reverse pec dec 4 x 12-15

Nautilus pull down 4 x 8-12

Seated cable row 4 x 8-12

Wide grip pull downs 4 x 8-12

SAS do you pyramid up in weight on these sets? How many warm ups do you do per exercise buddy?[/quote]
Yes mate I’ll add weight each set as long as I’m still within that given rep range. So I’d say it’s set 2 and I’m only getting 8 reps I’ll keep the weight the same so I still fail close to 8.
First exercise I’ll do 2 warm ups. After then maybe just 1 warm up then straight in.

[Sasan Heirati]

258 again today. I actually feel fuller today then yesterday lol. I always do say a super high calorie day can have a delayed knock on effect

Training was very good as a result. Trained back, felt big full and round. No quite as tight as yesterday for some reason but I’m sure that’ll fix itself. I don’t tend to stress over tiny fluctuations like that because they could be caused by anything

Energy and focus levels are fine today. Still fuelled by Sundays cheat day. Waiting for that low food energy dip to hit me in the next 2 days. That’s when I know I’m getting leaner every few hours : D

Back and abs
Rope crunches 4 x 15-20
Rope straight arm pull overs 4 x 8-12
Smith bent over rows 4 x 8-12
Reverse pec dec 4 x 12-15
Nautilus pull down 4 x 8-12
Seated cable row 4 x 8-12
Wide grip pull downs 4 x 8-12

[Sasan Heirati]

Soreness isn’t acceptable at all if hitting that area again in my opinion. I would try opt for something different on that pull session so that it doesn’t interfere with leg day.

[Sasan Heirati]

So today was meant to be back day but I swapped in chest instead. Just felt like doing chest when I got to the gym : )

Felt ok, the injuries pec is getting stronger now. Still doing iso lateral work but did incline barbell press also. Worked up to 80 kg for reps

Pump was insane today thanks for yesterdays cheat day

Happy

Chest and calves
Standing calf raises 5 x 8-15
Incline bb press 4 x 8-12
Decline machine press 4 x 8-12
Pec dec 4 x 8-12
Incline machine press 4 x 8-12

[Sasan Heirati]

Hey Sas,

Enjoying following the log!

What is the reasoning for swapping eq for mast at this point for you? I’m guessing to create a drier harder look, but just thought it would be good to hear your thinking behind it!

Hi bud glad you’re enjoying it! Thanks for following

Yes a big reason for swapping mast in exactly that, for the harder look. Less watery less bloat etc… but also for me it hits stronger then EQ in terms of training and strength. So when calories are lower I get more out of it dose for dose compared to eq.
Last reason (there’s more but main ones) I like to swap in different compounds every so often apart from test. I feel I respond faster again.
Hope this helps

[Sasan Heirati]

So big cheat day yesterday I think I pretty much ate the entire day lol. I’ll list the foods below. I gains 3 lbs so 258. Before I literally stuffed my face so I’m surprised I didn’t gain more

But when I woke up, I didn’t feel bloated or watery in the slightest so I knew my body needed and used all that food. Fill out the right places and got rid of the extra junk here efficiently.

I look fuller harder rounder and tighter.. I really like how I look today. This is why I like pushing myself to that limit before filling up hard.

So addition to what I posted above for meals 1 and 2. I then went to parents for a food and cake all home cooked stuff

2 plates of Chicken thighs and rice

1 plate of lamb fillet and rice

2-3 slices of flat bread

1 plate of crisps, crackers, homous, yoghurt, cheese

1 plate of fruits and berries

1 bowl of nuts and seeds

1 bowl of sugar & butter coated almond

3 slices of cake

5 chocolate biscuits

1 x 12 inch pepperoni pizza

3 cheesy garlic dough rolls

2 giant cookie / muffin thingys

I’m pretty sure I’ve missed some things lol

[Sasan Heirati]

Hi sas,

What’s your current water intake whilst cutting??

Hi Sam, I don’t aim for a set amount but when I’m in my set routine I usually drink approximately 8 litres. If I go below that I start to feel shitty so I know to bump it up.

[Sasan Heirati]

255 today another 2 lbs down so this high / cheat day couldn’t not have been better timed lol.

And man I need this one. As flat as I’d ever let myself go today. But skin feels very tight especially around lower abs which is new progress. Veins through my mid sections too.

So meal 1 was 3 bagels 8 eggs, cheese and ham.

Meal 2 was a JP shake with peanut butter jam and 3 slice bread

Heading to my parents house soon for food and bday cake for my son so I’ll eat a ton of food there

Will repost back later.

I’ve put up a picture on my IG to show the transformation so far

Hope everyone is having a great weekend

[Sasan Heirati]

257 and I today is the first day this diet has hit me with a mean right hook haha

Been in that low food / quite lean daze all day. But it’s good timing since tomorrow is a pretty big calorie day for me. And it’s needed.

This is the first time in 4 weeks I’ve 100% needed a refeed. And it’ll help a lot.

I’m lean enough now where everything is moving at a higher speed, so this where high carb / food days will accelerate fat loss instead of slow it down.

This is also where I like orals in a diet. So the winny gelled today in the gym.

I’ll probably add anadrol when I’m leaner. Since I won’t be holding a lot of fat or water, the anadrol will only help fill me out and boost gym performance

Superdrol is also good for this

Arms today went well considering I was so tired.

I plan on eating a lot tomorrow. I’d like to go over 260 by Monday then diet hard again to get even tighter by Wednesday/ Thursday

I’ll go through the food tomorrow

Arms
Rope extensions 4 x 45 (3 dif angles)
Close grip bench 4 x 8-12
Dip machine 4 x 8-12
Single cable push downs 4 x 8-12
Db curls 4 x 8-10
Rope hammers 4 x 8-15
Preacher curls 4 x 8-10

[Sasan Heirati]

Hey sas, hope your son enjoyed his birthday yesterday. With your diet, do you normally have the 4 scoops of whey immediately post workout and then eat your beef and rice meal when you get back home?

Thanks Ryan we did : )
Yes I’ll have pretty much when I’m done training. Right how I’m hungry all the time so I don’t wait. If it was off season and calories are high, I don’t rush for it.
Hope this helps

[Sasan Heirati]

Amended diet and PED’s.
CHANGES
-cut carbs
-upped whey
-stopped eq
-added masteron
-added winsterol

This should see me drop nicely to the low 250’s by next week

Diet
1- 3 eggs, 15 egg whites, 100g oats, 1 banana

Train

2- 4 sc JP whey

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

4- 350g beef/chicken, Veg

5- 3.5 sc whey, 20g pb, 250g yoghurt 0%

Cardio-
60 minutes easy walk

Cycle
800 test E weekly
600 masteron
25mg winsterol pre workout
1 arimidex, 2 x weekly
1.8iu gh fasted

Split (usually)
Back & abs
Chest & calves
Rest
Legs
Delts & traps
Arms & calves
Rest

[Sasan Heirati]

258 today another 1 down.

Feel little more alive today after resting yesterday.

Trained delts and it was actually very good. Decent pump, strength and endurance were too bad. Nando’s chicken did the trick lol, to be fair I only had a whole chicken and a salad. Boring I know but Sunday we are throwing my son a bday meal party with cake for family so I’ll be filling up plenty then.

I’ll also update my diet and PED’s shortly

Delts and traps
Panatta side laterals 4 x 8-12
Pin stack iso shoulder press 4 x 6-10
Db side laterals 4 x 8-10
Db front raises 4 x 8-12
Smith upright row 4 x 8-12
Smith shrugs 4 x 10-15