[Sasan Heirati]

259 again today. Todays my son bday so rest day for me, taking the family out to sea life in Chester (might be called something else) then for lunch at Nando’s for some tasty chicken.

As I said I’ll give myself a free meal since performance and fulness has dropped a touch too far last 2 days.

But I feel leaner again today. It’s dropping off fast right now and I’m not worried. I think by 2 weeks time I’ll be around tue 250 lbs mark at this rate and I’m really looking for to see what that looks like.

[Sasan Heirati]

Very good progress buddy. Solid steady and not messy at all.

I don’t see why you couldn’t continue if it’s nice and slow, and if you’re appetite / training etc are all in a good place

[Sasan Heirati]

Another on down today 259. So today was the first time I’ve felt the drop in the gym. Although I’m not training heavy, but even the volume / pump stuff I’m doing is suffering a little. I can still train hard, but it’s coming very easily.

I’m due a rest day tomorrow anyway as it’s my sons birthday. I’m going to take him to Nando’s so I’ll have a moderate / clean off plan meal to try slow things down.

On the plus side I’m feeling leaner by the day. That low blood sugar feeling is creeping in, and I’m really looking forward to my meals. Not felt this diety in a couple years lol

Anyway legs today was decent. Again short rest period, typical 4 sets per exercise 8-12 reps pyramiding weight. As bro as you get lol and very much enjoying it

Let’s keep getting lean!

Leg day
Adductor 4 x 8-12
Abductors 4 x 8-12
Laying curls 4 x 8-10
Standing curls 4 x 8-10
Leg extensions 4 x 8-15
Leg press 4 x 8-15
Lunge walk 2 x 50 steps

[Sasan Heirati]

How do you feel? Some people have natural low rest and thrive in life either way. Do you see low t symptoms?

General health lifestyle choices will raise levels. Nutritious diet, great sleep etc

[Sasan Heirati]

So yeah this where you need assess how you look. Not log book or scales.
But it’s likely that you need a bigger deficit

[Sasan Heirati]

260 so 3 lbs down on yesterday. I knew I’d drop fast

Back day today, I’ve stopped the daily chest rehad work, going to do it every other gym session.

Lower back felt better today. And back training was quite good! Still doing more volume / bro sessions. And really enjoying it. All the blood and focus are in the targeted muscle. And no extra fatigue or joint pain

Rest times are low 60-90 seconds max regardless of exercise. And I think it’s helping me drop body fat faster too

Win win all around

Back and abs
Bent over smith rows 4 x 8-12
Seated cable tow 4 x 8-12
Db row 4 x 8-12
Reverse pec dec 4 x 8-12
Neutral grip pull downs 4 x 8-12
Rope crunches 4 x 12-20

[Sasan Heirati]

2 lbs up today 263. That cheat meal was perfect, I was literally hungry an hour after lol. Not bloated or watery today, it went into the right places, if anything it didn’t really do a lot, woke up starving and quite flat today

I don’t mind this it just means I’ll get leaner faster again this week.

I’m very determined to get as lean as I can without turning into a zombie of having to use more drugs

I’m back on the usual diet for the next couple days, then I’ll reassess and adjust the food if I need to. But i would guess I’ll he below 260 by Wednesday / Thursday

So I woke up with a bad lower today. And a trapped nerve in my trap / neck so I decided just do some more chest rehab instead of back.

Turned out very good, 1 plate per side on the flat and incline barbel bench press, 4 sets each, then pec dec and decline machine. So pretty a full chest session but obviously light / minimal rest times

Chest
Incline bb bench 4 x 8-12
Flat bb bench 4 x 8-12
Pec dec 4 x 8-12
Decline machine 4 x 8-12

[Sasan Heirati]

Single body part split for sure. Short fast intense… worked for me for years

[Sasan Heirati]

Add a rest day at least. Your progress will speed up. And your body will thank you trust me, in so many way. No need to add volume, just keep getting better and better at what you’re doing.

[Sasan Heirati]

Another day another lb down. 261 today.

That’s almost 20 lbs off my peak weight. And I’m on with that.

I see new definition, lines, detail every day almost right now which is pretty cool

I have made a lot of food and cycle changes. But I’ve been quite active and my food deficit from the start of this diet has been quite substantial.

This harsh cut isn’t suited to everyone but it’s working for me for now

Rest day today. Had regular meals so far. Been for family visits and walks. And just washed my car so steps and activity have been high

Cheat mean time this evening and I’m going to have dough balls pepperoni pizza and a side of chicken nuggets and fries. Then a Reese’s covered pretzels for desert. Go I think a solid 3000 calories or there abouts. Happy Sunday : D

[Sasan Heirati]

Hi bud. That’s a low dose hcg so you could up it as a pct like 250/500iu every other day to speed things up.

Another point is, post show it’ll take sometime a few weeks to start getting back to normal. Food and body weight both need to go back up to comfortable place before hormones start responding how you want

Also, 2.5-5ng cialis every other day is always a nice option. Or just every few days to kick libido up and other benefits

[Sasan Heirati]

Hi bud. With 6-8 months till show time, if I was you I’d spend the next couple months pushing for size. And focusing on increasing clean food as high as possible without getting too fat. And keep it high consistently.
Also focus on staying as healthy as possible too whilst pushing.
This will lead into a nice smooth prep with lots of tools to play with

[Sasan Heirati]

Back home last night. 262 this morning so still dropping. I do feel extra flat and tired today but that’ll also be from the travel

Tomorrow is my refeed day, or at least 1 off plan meal, and a bigger the usual breakfast to start the day like last week so I don’t mind dipping too low today

Did chest and delts today as well a little arms so I can take tomorrow off again. And reset got Monday.

Felt good to start with the it became quite hard to maintain / feel a decent pump. Strength was ok. So was in and out in less then an hour so I don’t over do it

Pec injury felt ok! Did flat and incline smith bench press with 1 plate either side for a good amount of volume to pump up good. Felt no pain, I’m still not fully stretching that pec though

All in all a good day, just super tired. Rest and refeed tomorrow so I can continue pushing. But I do feel much leaner this week. Waist feel tighter for sure. Tightest it’s been in a good while

Chest and delts
Incline smith 5 x 8-12
Flat smith 5 , 8-12
Db side laterals 4 x 8-12
Panatta side laterals 4 x 10
Ez bar tri extensions 5 x 8-12
Rope hammers 5 x 10-15

[Sasan Heirati]

No weight today since I’m away. But I feel lighter. Usually am when away from home

All ok though. Still feel really good, feel leaner, not starving. Yet lol

So another full rest day today. Then back in tomorrow with either chest with side delts or arms. See how I feel.

Doing a lot more steps then usually today. And I didn’t prep meals (out of choice) so I’m eating lean, low carb meals when ever I get quite hungry.

I’ll be leaner tomorrow ; )

[Sasan Heirati]

Buddy, use your age and hormone to GROW. You’re not fat and you have all the tools to continue pushing. Don’t waste time tidying up unless you really need to and are struggling otherwise