[Sasan Heirati]

Awesome chest day today. 280 today and feel a lot more comfortable at it

Forgot to mention I did add assault / air bike sprints last week to aid my CV at this body weight. I just 5-6 x 8-10 second all out sprints with 50 seconds rest in between. Seems to be helping appetite too. And quads feel full constantly lol

I’ll update my plan this week

I’m happy acclimating at this new body weight for now. Will diet some excess off very soon though

Anyway chest session was very good, felt strong throughout, solid pumps, confident under the bar. Win win

Chest and calves
Standing calf raises 3 x 15-25
Flat smith press 2 x 12 and 20
Incline smith press 2 x 12,15
Decline plate loaded press 1 x 18
Cable fly 2 x 15-29

[Sasan Heirati]

Yes if it’s long term then surgery. But some gyno lumps can flare then go back
Down when hormones are balanced better again.
Are you on PED’s ?

[Sasan Heirati]

1st training day of the week went very well today. 281 after yesterdays food and I feel the benefits during back training

I might not be lean, but every time I just eat and eat, not worry about condition, my performance in the gym take off so well. Proving how important food is.

On my current dose if I dropped my calories again I wouldn’t progress. Meaning even
1.5-2g of PED’s weekly wouldn’t help. Without good drugs just maintain at best

Back and abs
Straight arm cable pull overs 1 x 22
Face pulls 1 x 20
Smith barbell rows 2 x 4-10
Nautilus lat pulls 2 x 8-12
Seated chest supported rows 2 x 10-12
Reverse pec dec 1 x 23
Rope crunches for abs 1 x 30

[Sasan Heirati]

Depends on a few things, how far along your diet you are, how fast you’re burning through body weight / fat, how big your calorie deficit is, your level of training / metabolism, genetics and so on… so yes as mention it’s trial and error

I’d try 1 day, increase calories to just over maintenance, the monitor how you look / feel / drop back down over the next 3-5 days

[Sasan Heirati]

I know plenty of huge bodybuilders 270 lbs plus who have never touched insulin. I even coached a few. So it’s not NEEDED. But it does help your body utilise food better so it’s individual if you ask me it’s down to your genetics , appetite , digestion etc etc… personally I don’t think anyone really needs it till they are very big already

[Sasan Heirati]

Rest day number 3 of the week today.

So this is my 2nd week of just 4 training days and I have to say that benefits are really good for me so far. Couple with low volume training right now too..

Obviously recovery is much better, fulness is better, strength and performance in the gym is dramatically better. Sleep is improved, appetite is good for being this heavy, and I’ve gain a good few lbs a lot easier then if I was to do 5 days with higher volume

So all green ticks right now and I’m happy

280 today. Sunday usually cheat day for me, I’ve not gone crazy so far

Eggs bacon toast

Whey oats banana honey peanut butter

Italian subway

Got a double cheese burger fries shortly then probably another whey shake before bed.

Ready for another big back session tomorrow

[Sasan Heirati]

Like Ryan said, I also think you’ve jumped in quite deep too soon.
Increase food a little, especially protein, even though you’ve lowered volume, it sounds like your recovery has taken a bad hit, along with energy of course

Up protein.
Place a big portion of carbs pre training to aid performance.

If a drastic cut is what really need, then you have expect loss of strength for sure

Increase activity by way of steps / easy cardio so you keep burning fat. But increase food to your recovery and performance don’t suffer so much

[Sasan Heirati]

New high today , 279 (flickered to 280 so light use that weight lol)

Last night cheat meal was biiig. Pizza cookies ice cream and then a big steak and rice before bed. So I’m probably still digesting it haha

Felt FULL today, delts and arms went well. Pumps and strength were both high

I expect weight to drop a few lbs next few days but I’m going try make sure it doesn’t. Then this coming week use a few extra high carb days with insulin to try get more stable at around 280

I’ll be happy holding this weight till I try again in a couple weeks. I do feel very heavy, might add some high intensity cardio to help cv / heart etc

Rest day / cheat day tomorrow

Delts and arms
Smith shoulder press 1 x 12
Panatta side laterals 2 x 8-12
Reverse pec dec 2 x 8-12
Panatta dip machines 2 x 15-20
Ez bar extensions 2 x 25-30
Single arm cable extensions 2 x 6-10
Ez bar curls 2 x 10-15
Db curls 2 x 8-12
Rope hammers 1 x 20

[Sasan Heirati]

Rest day number 2 of this week today. Waking up 275 quite comfortably.

Feel full, don’t feel overly soft still which is great. The gh I think is helping a lot. And so so the adding of equipoise. I forgot how good I feel on this stuff

Addition to the diet today, so far, has been a foot long steak and cheese subway with extra steak.

If I’m extra hungry tonight I might throw
In a pizza.

This is where I grow best : D constantly feed, enjoy my food, and enjoy the training

Delts and arms tomorrow and I’m looking forward to it

[Sasan Heirati]

Sounds like your output is very high so deficit might be a little too harsh.
Try adding some quality calories, and see if you continue to cut.
It’s hard to balance with martial arts alongside weight training since they both demand so much recovery wise. But you can get the balance right.
Increase your food and see how you get on after 3-5 days

[Sasan Heirati]

Try leaning chest first more into the per dec, then pushing the bars out with the side of your hand. So that your palms are facing the flood. And create a slight flexion in your elbow at the contracted part of the rep. This works for me.

You can also tweak range of most (shorten it) so there is more constant tension in your rear delft

[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