[Sasan Heirati]

I’d keep protein consistent then reduce calories by 10-15% maybe 20 if you’re not very active.

Going from 250 train day carbs to 150 is a bit jump in my opinion. Maybe go to 180 or so.

As always monitor your body feedback. If you dropping weight after every rest day, increase food a little.

[Sasan Heirati]

275 today so a nice jump up. Today was the first day I’m noticing excess fat build up more at my usual stubborn areas, lower back / sides. They thicken fast so I just need what them.

Altho having said that, they lean back down just as fast as everywhere else so not really a red flag as long as I am growing which I am right now

I feel big full and dense right now, noticed just doing regular day to day things I feel heavier, in a good way so getting soft is warranted.

Appetite is low but still getting food down. Again, low / zero appetite doesn’t mean I’m not growing, it’s just another off season challenge we all face. And have to go through

Low volume legs was very good today, super effective and hard. My quads hams glutes were full and vascular for hours after. Great sign.

Enjoying this low volume right now. It’s a good change for me

Legs
Adductors 2 x 15-20
Abductors 2 x 25-30
Laying ham curls 1 x 24
Standing ham curls 2 x 12-15
Leg extensions 1 x 43
Hammer strength hip press 2 x 9-15
Lunge walk 1 x failure (27 steps)

[Sasan Heirati]

Rest day today went well. Fully rested other then my client emails. Woke up 272 so weight still up

Food wise usual day. The only “extra” I had today was 2 bagels with peanut butter and Nutella just now before bed with my whey shake since I’m hungry. Which is quite rare now

Nothing else to repost. Do have a very annoying chest cold so I’m hoping it bogs off soon ish.

Leg day tomorrow, looking forward to another low volume sessions.

Hope everyone is having a great week so far

[Sasan Heirati]

Chest was really fun today. Joints feel better again, strength up, pumps were so good, and very motivated throughout. Feel like I’m getting back up to speed very quickly

Yesterday my off plan meal was 5 home cooked pastries my mum makes, with beef peas and cheese inside. So good and full of calories

I’ve also added 3 bacon to my breakfast. And switch over to just bread instead of oats to try create less gut volume. I’ll update my diet this week

As for chest, hit the best smith press I’ve done in years. Considering I don’t track strength, that was super cool for me

Tonight’s off man meal is same again, beef and cheese pastries. Tomorrow is rest day

Chest and calves
Toe press 2 x 30, 15
Flat smith bench 2 x 11 and 20
Incline hammer strength 2 x 15, 14
Decline plate loaded 1 x 18
Cable fly 1 x 19

[Sasan Heirati]

Agreed with Clare. Put the scales in the exact same place every day. Weight yourself at the same time every morning, after a toilet trip. No fluid no food etc. consistency is key.

[Sasan Heirati]

Continued…
Abs – rope crunches 2 x 15-30

[Sasan Heirati]

So yesterday (Monday) I was 272. Not much movement in weight. Had an easy Sunday, little less food then usual which I preferred this time since the higher food intake every day starts to takes it toll on the gut. So a day “off” helps. But I still enjoy my favourite foods.

Back training was awesome. The lower volume over the last few days in the gym is starting to help. Strength was up yesterday, joint pain lower, confidence within my sets was higher. And just felt more motivated. And I felt very full and round

So continue the lower volume theme for sure this week.

My plan is to try gain a few extra lbs before my next trt. But I won’t be unceasing clean food, I don’t want to add loads more food volume. So I’ll he throwing in more cheat meals. Probably 3-4 nights this week. To boost dense calories. Won’t be just junk food, but high value meals (high protein carbs fats etc)

Back and abs
Rope pull overs 1 x 12
Face pulls 1 x 18
Smith barbell rows 2 x 4-8
Seated chest support row wide 2 x 10-12
Nautilus lat pulls iso 2 x 6-10
Rev pec dec 2 x 8-12

[Sasan Heirati]

A back picture would help but I think you should just go into growing.

[Sasan Heirati]

Hope everyone is well and has had a good weekend so far.

Rest day for me. Usual Sunday, some work, some good food and lots of family time.

The extra rest day I took on Friday has helped quite a bit as I just felt totally run down by the end of yesterday, today starting to feel better as the day goes

So this coming week I’m going to try do 4 training days and 3 rest days again.

Along with lower volume in the gym. So hopefully back up to full speed in the next 2 weeks so I can finish this blast off as effectively as I can

Cheat day foods have been eggs and bacon sandwiches for breakfast.
Burger fries lunch
2 lots of whey and cereal snacks
Pizza for dinner tonight and some more snacks

[Sasan Heirati]

So rest day yesterday. Trying to do 4 days in the gym for a couple weeks if I can help it. Took my son to the theatre for a kids play then five guys for burgers and he loved it. Definitely my son lol

Today was delts and arms. Still holding 270 pretty comfortably now. Eq benefits are creeping in nicely, I feel fuller, pumps are better in the gym and appetite seems a little higher too

Not much else to report. I’ll try hold things here for a couple weeks or push to 275 ish if I can then time to trt and reset.

Arm day
Smith shoulder press 3 x 6-12
Db side laterals 3 x 8-10
Db front laterals 3 x 8-12
Panatta dip machine 4 x 12-15
Ez bar push downs 2 x 15-20
Single cable extensions 3 x 20
Db curls 3 x 8-10
Rope hammers 2 x 12-15
Preacher curls 2 x 8-10

[Sasan Heirati]

Still over 270 today and it was leg day.

Session was different but good, so initially when warming my knees felt extra sore, so did my lower back. No idea why. So I decided to go really low on the volume. Just 1 maybe 2 sets max on everything. With 1-2 warm up sets.

Worked well. I put a lot into less sets so not sure if I caused more damage or less lol.

Either way I was done within 40 minutes which I know will help recovery.

Legs
Adductors 1 x 30
Abductors 1 x 35
Laying ham curls 1 x 20
Standing ham curls 1 x 18
Leg extensions 1 x 39
Hammer strength hip /leg press 2 x 6-8
Lunge walk 1 x 22 steps

[Sasan Heirati]

Something could out of balance hormonally. Too high or too low estrogen can do this too. So assuming your diet is clean, you get plenty of water and sleep, and you don’t drink alcohol or smoke, I’d get bloods done to see where you’re at exactly on this cycle

[Sasan Heirati]

If you’re drinking only occasionally and not every day then just drink what you enjoy most. It’s like having a cheat meal but trying to stick to lean food. Not as fun lol

If you’re on a strict cut and trying to keep calories low yes vodka / gin etc with diet drinks are the safest bet calorie wise

[Sasan Heirati]

Rest day today and weight up at last. 271.

I did throw in an extra meal last night. 5 whole eggs 2 tortilla wraps, just because I fell asleep on the coach and woke up starving so took the opportunity lol

Feel pretty good.

Equipoise went in yesterday. I expect to extra “volume” to my fulness with this swap. I was fill out some on it, and my appetite improves too. So it should be a fun ending to this cycle

Mainly worked today. Drove and Washed my car for a little downtime. Getting my meals in

Instead of rice with my fillet steak I’m having a lot of sweet potato fries. Bring on the gains

Hope everyone has had a good first half of the week : )

[Sasan Heirati]

Hey Sasan, have you always used an AI, ever considers the current popularity of no AI use? How do you decide how much you need to use? Do you do bloods to check E2. Also do you take AIs on the same day as your jabs?

Hi Luca, yes I’ve relied on AI for as long a as can remember. Over 15 years anyway. And never had issues. I don’t like using other compounds to control estrogen.

My usage is by feel, mood, skin, water retention, gyno irritation, libido etc etc, I only add it in if I need to. So I use always minimum dose required, if any at all. Hope this helps bud [/quote]

Cheers bud![/quote]
Anytime mate : )