[Sasan Heirati]

Do it anytime buddy. Will see the same benefits

[Sasan Heirati]

Down 2 lbs again today so I opted for a high carb day as I said. 263.

Goal is to feed my metabolism right now I don’t really want to get heavy heavy but I don’t want to lose weight, not yet anyway till I decide to get leaner again. I’m just really enjoying feeling great in the gym and full / pumped all the time. I also know for sure my body composition is improving at this weight. So win win

Shooting for 800 carbs by end of the day. 500 in my pre, pre, intra, post. Pre with 10iu insulin today

Currently on 600 carbs and I have 2 more meals to go. Easy work

Today was delts and traps. Felt awesome. Full pumped and strong. My right shoulder pain as been a little higher last few days so I moved my pressing later on in the session so I didn’t go heavy

Delts and traps
Db warm up (side front rear raises) 3 x 30
Panatta side laterals 4 x 8-12
Reverse pec dec 4 x 8-15
Smith upright toe 4 x 8-10
Smith shoulder press (high inc) 6 x 6-10
Db shrugs 4 x 8-10

[Sasan Heirati]

Rest day today. Weight up 1 lb. Insignificant really. Feel really good, full, lean, but definitely needed todays rest day after yesterdays high volume legs

Same food plan today, i would usually drop some carbs on rest days unless I feel my body needs the training day calories and today was one of those days for sure

Delts and traps tomorrow.
If I drop a couple one in the morning I might do another high carb day, see how I feel and look

[Sasan Heirati]

You don’t need them right now. You’re still developing your hormones / mental health etc… and you have plenty hormones to grow well: Keep training hard with food, whey, creatine etc for another 3-5 years then re consider

[Sasan Heirati]

Do you not have any other form of healthy fats in your diet already? Animal source (red meat, egg yolk etc), olive oil, avocado oil, coconut oil, nuts, fish oil etc…?

[Sasan Heirati]

Great leg session. Again, Wednesday meant to be rest but I have to run a few errands tomorrow so moved legs a day early. With my hamstring pull last week, I decided to go very light and up the volume a lot.

Super high volume, fairly short rest times. A method I often used when really pushing for size too so I know it’s still effective for leg development, not to mention it takes so much stress away from my knees and lower back. Which is always a bonus!

Again, lot of volume, pretty opposite spectrum to what most trainee/trainers do on this platform but it works very well for me and those who adapt it to their own training sometimes

And I got to use the 800+ carbs I had yesterday 🙂

Legs high volume

Adductors 3 x 15-20
Abductors 3 x 15-20
Seated ham curls 3 x 8-12
Laying ham curls 3 x 6-10
Standing half curls 3 x 6-8
Glute-ham Hypers 3 x 8-12
Leg extensions 10 x 15-20
Leg press 10 x 20-50
Lunge walk 3 x 20 steps

[Sasan Heirati]

Diet and PED’s update
I posted a pic on my Instagram if you want to see current condition

CHANGES
-reduced to 5 meals
-changed meal 1 a little
-added carbs
-added mid week high carb day
-added insulin to mid week high day
-upped test
-added arimidex
-added gh

Pre- 4 eggs, 100g chicken, 100g oats, 1 banana, 2 slice toast, 250ml orange juice

Train

350g cooked steak, 350g rice

350g chicken, 350g rice OR whey meal

350g beef, 350g rice

2 sc whey, 100g oats, 1 banana, 20g nut butter

High days
-1 training day mid week 800-1000g carb day with 2 shots insulin pre and post
-Sunday full cheat day what ever I want

Cardio-
2 x 10 min dog walks

Cycle
800 test E weekly
300 mast e weekly
0.5mg arimidex 3 x weekly
1.8iu gh before bed

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

[Sasan Heirati]

So 800 or so carbs hit yesterday, added insulin to 2 meals too 3iu, gained 2 lbs only today. And I feel / look better, fuller and tighter for sure so body was definitely crying out for it

Back to regular plan today and I’ll post my updated diet and cycle today also. I’ll be upped carbs a little , adding a mid week high carb day and upping my test / adding gh before bed

[Sasan Heirati]

So woke up 4 lbs down today which was a bit unexpected, so 264. And I felt it during chest day , pumps faded fast, strength felt down and joints didn’t feel as warm for lack of a better word

My thought is metabolism is cranking high, since high / cheat day felt so smooth and easy, and how well I digested everything when junk food, and considering I’m quite lean at this weight (for me) just means my body will be turning over food fast and comfortably

So I decide to bump carbs right up the rest of the day post chest. By way of pancakes (happy pancake day) bagels jam cereal cookies extra rice oats honey etc shooting for about 800g by end of the day , no cheat meal so fats are moderate / low

I’ll see how I respond to this tomorrow.

No a had thing, just means I have pay more attention to my body feedback

Chest and calves

Toe press 8 x 15-20

Incline hammer press 6 x 6-10

Decline press 4 x 8-15

Panatta dips 4 x 8-12

Cable fly super set press-ups 4 x 12-15

Really enjoying following this 👍🏻 and it’s helping with my thought process behind this off season making those subtle little changes to keep progress in the right direction I’m using the extra bagel with jam as a nice little bump on certain days [/quote]

That’s great to know Rob. It’s not always about big changes but just listening to the body and figuring out what I needs and when. Your own body is always your best coach (apart from me of course haha 😉 [/quote]

Trust me boss your irreplaceable 🙏🏻[/quote]
Thanks Rob 🙏

[Sasan Heirati]

100% agree with above. I’ve been in this situation with other “minor” injuries and not gotten help only to pay for it big time years down the line bud

[Sasan Heirati]

As said above direct sources, and set your protein evenly across your daily meals. Keep it nice and simple

[Sasan Heirati]

So woke up 4 lbs down today which was a bit unexpected, so 264. And I felt it during chest day , pumps faded fast, strength felt down and joints didn’t feel as warm for lack of a better word

My thought is metabolism is cranking high, since high / cheat day felt so smooth and easy, and how well I digested everything when junk food, and considering I’m quite lean at this weight (for me) just means my body will be turning over food fast and comfortably

So I decide to bump carbs right up the rest of the day post chest. By way of pancakes (happy pancake day) bagels jam cereal cookies extra rice oats honey etc shooting for about 800g by end of the day , no cheat meal so fats are moderate / low

I’ll see how I respond to this tomorrow.

No a had thing, just means I have pay more attention to my body feedback

Chest and calves

Toe press 8 x 15-20

Incline hammer press 6 x 6-10

Decline press 4 x 8-15

Panatta dips 4 x 8-12

Cable fly super set press-ups 4 x 12-15

Really enjoying following this 👍🏻 and it’s helping with my thought process behind this off season making those subtle little changes to keep progress in the right direction I’m using the extra bagel with jam as a nice little bump on certain days [/quote]
That’s great to know Rob. It’s not always about big changes but just listening to the body and figuring out what I needs and when. Your own body is always your best coach (apart from me of course haha 😉

[Sasan Heirati]

I’ll update my diet and ped this week also as I’ll be adding more to both

[Sasan Heirati]

So woke up 4 lbs down today which was a bit unexpected, so 264. And I felt it during chest day , pumps faded fast, strength felt down and joints didn’t feel as warm for lack of a better word

My thought is metabolism is cranking high, since high / cheat day felt so smooth and easy, and how well I digested everything when junk food, and considering I’m quite lean at this weight (for me) just means my body will be turning over food fast and comfortably

So I decide to bump carbs right up the rest of the day post chest. By way of pancakes (happy pancake day) bagels jam cereal cookies extra rice oats honey etc shooting for about 800g by end of the day , no cheat meal so fats are moderate / low

I’ll see how I respond to this tomorrow.

No a had thing, just means I have pay more attention to my body feedback

Chest and calves
Toe press 8 x 15-20
Incline hammer press 6 x 6-10
Decline press 4 x 8-15
Panatta dips 4 x 8-12
Cable fly super set press-ups 4 x 12-15

[Sasan Heirati]

Vert decent back session today. Smith bar rows feel better now, lower back doesn’t feel perfect but it’s slowly getting stronger i think

Food has stayed the same today. But will likely add some calories over the next couple days.

Back and Abs
Roped crunches 5 x 20
Straight arm rope pull downs 2 x 8-12
Face pulls 2 x 12-15
Smith bar rows 6 x 8-10
Nautilus pull downs 4 x 8-10
Wide grip lat pull downs 4 x 8-12
Low row 4 x 8-12
Seated row 3 x 10-15