[Sasan Heirati]

In fact I lie, rice is lowered but a tiny bit

[Sasan Heirati]

Diet & cycle at 10 weeks out

Training day

Meal 1
3 whole eggs, 8 whites
250g oats
125g honey

Train- 50g carbs

Meal 2
70g whey
150g cream of rice
50g honey

Meal 3
225g chicken
350g rice

Meal 4
Cheat meal OR
225g chicken
350g rice

Meal 5
90g whey
50g nuts

Rest day

Meal 1
3 whole eggs, 8 whites
200g oats
100g honey

Meal 2
70g whey
150g cream of rice

Meal 3
225g chicken
350g rice

Meal 4
Cheat meal OR
225g chicken
350g rice

Meal 5
90g whey
50g nuts

Cycle
1200 test e
600 eq
10 gh

[Sasan Heirati]

269 today. So PREP DAY 1. 10 weeks 2 days out.

I’ve checked in with Chris and he hasn’t changed a thing. He asked me to check in again Saturday, and he’s happy with how I look. He says I’ll be bigger and harder than ever this year.

Filmed a full day off eating yesterday off season Edition since it was my last day and I wanted a good episode on YouTube.

7200 calories, 300 protein, 1000 carbs, 160 fats

I can post tie full diet for it if anyone wants me to

Great shoulder session today! I feel great

I’ll post the diet and cycle in the next post

[Sasan Heirati]

Hey bud. There will be in here that will have Klee experience with this transition as well as upper lower training BUT from why I can see , this looks quite solid.

Volume and rep range here can work for growing, especially given it’ll be new stimulus for your bod and what it’s used to.

I’d say just get this started, and evaluate how you look, feel, recovery, sleep etc etc … and report back to see if we need to help you adjust it if there’s any issues

[Sasan Heirati]

Hey Nick, so training wise nothing changes. I’ll keep volume moderate to high, but as always I’ll adjust IF I have to, but that’s wether it’s prep or off season

I take all my injectables on a Sunday night. So once per week. I like to get them all out the way.

And yes! I’ll update you on what Chris says today 🙂

[Sasan Heirati]

268 today. I have a feeling soon as Chris tightens the diet up I’ll drop weight quite fast. Initially anyway.

Sending him my check in today so let’s see what he says. I’ll report back

Quality leg day today. Left knee behaving a little better again. Still focusing on higher rep range, lower rest periods

Quads look crazy full

Legs and abs
Abductors 3 x 10-15
Kick back machine 3 x 15
Laying curls 3 x 12-15
Seated curls 3 x 10-15
Leg extensions 7 x 20
Smith back squats 3 x 10-15
Leg press 3 x 10-15
Adductors 3 x 10-15
Kneeling ab crunches 4 x 20-30

[Sasan Heirati]

270 and resting today. Weight down a bit which I’m ok with.

Been speaking with Chris today and I’ll be sending him my pictures and weight tomorrow, with what I’m eating and taking then it’s all down to him.

I’m quite looking forward to just switching off to my own plan. I find it quite calming when Chris takes over, I can then focus on just training, eating and focusing on my own clients

Very much looking forward to this coming preps, shows and what’s store with it all

Will update my plan on here too : )

[Sasan Heirati]

Absolutely awesome mate congrats on your achievement so far. Great mindset! If I was you, I’d rather look up those who have mastered golf and see how they’ve progressed their strength and conditioning…. I’m sure there’s athletes / coaches on this site that will give you great advice on this thread of course! But personally I’d be YouTubing / Gemini / ChatGPT …. The elite in that field and study how they train and live etc

Apologies in advance if there’s already pro golfers on this site

[Sasan Heirati]

How severe is the difference? Everyone’s right and left will be different. Me too my right arm didn’t lift the same as my left, same with my legs, 27 years training and it doesn’t really “improve” dramatically but I can get better. I’d say just be mindful of the difference when lifting, do a good mix of uni and iso lateral training and try not to over think it…. If you’re worried, seek out a physio therapist / professional and see what they say

[Sasan Heirati]

274 today. Chest day and it went well.

I spoke with Chris , I’m going to start checking in with him in the next 7-10 days. I have a few things to get out the way first

He said “you look BIG, if your body want to start dropping weight, let it”

So I’m going reduce some of extra food I snack on throughout the day which as a part of the attempt to push weight up here 270

This was music to my ears cos I’m sick of eating. Looking forward to eating less haha

Otherwise nothing else new for now

Bring on PREP

Chest and calves
Leg press toe press 6 x 8-30
Incline machine press 3 x 10-15
Cable decline / dip style fly 4 x 10-15
Flat press 3 x 8-12
Decline press 2 x 10-15
Seated pec dec 2 x 10-15

[Sasan Heirati]

275 today…. Happy with the look today, did some posing this morning and it got me in a positive mood for the coming prep

Upper body is much fuller rounder, and more balanced compared to my legs , and it looks like my legs have grown too.

I’m happy try hold here for now , maybe even let weight drop if it wants but reducing cheat meals… just so I feel good moving into prep

I’ll email Chris at the end of this week and see what he wants me to do

But right now I’m content with calling this the end of my off season

Excited to see my body change as I start getting leaner soon

For now , I’m going to continue the lighter / higher volume training as it’s just easier on my aches and pains and it’s got harming my look / size

Great back session today

Back and abs
Wide grip pull downs 3 x 10-15
Under hand pull downs 3 x 10-15
Single pull downs 3 x 10-15
seated row 3 x 6-10
Seated hammer row 3 x 8-12
High pulls 2 s 10-15
Rope ab crunches 5 x 10-20

[Sasan Heirati]

So yesterday ended being a rest day. With my shoulder pain from the day prior, I thought another rest day would help.

And it did. Perfect decision.

Today’s arm day was very good. Lot less pain, and I felt very full and pump.

I just don’t like training on a Sunday, it’s “family fun day “ so this won’t happen often

Got some fresh lamb fillets off my dad so that’ll getting enjoyed over the next 2
Days

Nothing else to report other wise

Eager to start this prep

Arms
Forearm cable wrist curls 10 x 20
Cable bicep curls 5 x 10-15
Rope hammer curls 5 x 10-15
Db curls 5 s 10-15
Single cable push downs 5 x 10-15
Close grip bench 5 x 10-12
Rope over head extension 5 x 10-15

[Sasan Heirati]

I prefer daily (training days only) pre workout, I see better fulness and strength gains compared missing days : )

[Sasan Heirati]

On paper this all look fine to me. I can work. It might not…

Carbs / protein / electrolytes etc adjustments all depends on how you’re performing / feeling and progressing towards your goal of getting leaner / fitter…. So a better critique from us would be AFTER you’ve been running this setup for a few days / week and have some feedback for us regarding what I’ve mentions above then we can chime in and advise you a little more accurately

[Sasan Heirati]

274 today. Possible Rest day, not my usual rest but I need to look after my youngest from 11-3pm ish which is my training slot

I could train after. Or just take today off and train tomorrow

Not fully decided yet.

Took som carbs out of meal 1 for now either way. Will add later if I decide to train

I’ll see how I feel.

Go with the flow. Something I’m betting most of you don’t do much haha