[Sasan Heirati]

258 today so up a lb from yesterday which is odd but I think body is just refusing to keep losing that easily now so it’s time to fight back harder lol

Im actually quite happy right now, by no means am I lean lean, I won’t have that goal till mid summer, but I’m lean enough to know I’ll respond really well again for pushing up.

Legs today went really well. Volume still lower so I can lift more. I dropped my reps on the leg press lower than usual so that I can stimulate with heavier loads and know where I am both strength wise as well as knee pain. And it went well, 6-8 rep sets up to 550kg so I think I’ll build on that for a few weeks

Legs

Adductor 3 x 15-20
Abductors 3 x 15-30
Laying ham curls 3 x 6-10
Leg press 8 x 6-8
Bb squats light 4 x 15-20
Leg extensions 4 x 15-20
Standing ham curls 3 x 8-12
Hyper extensions 2 x failure body weight

[Sasan Heirati]

Im not PPL guy but I often tag some chest onto shoulder for extra work. I’d start with a shoulder press ideally front delt focused / high incline Something like this

Atlantis shoulder press neutral grip OR high incline smith
Incline chest press
Flat press
Side lateral machine or db
Side lateral cables
Tricep work

Sets I’d do 3-6 on shoulder press. 2-3 on the rest. Rep range 6-12

[Sasan Heirati]

Same weight today 257 seems to comfortable right now. Which means little more deficit in the next day or 2 so I’ll review my diet and decide in the next few days see how I progress first

Rest day today. As always on a rest day remove my shake meal. So that’s where calories are lower. Dog walk, work, family time

Very much bored of dieting already haha. Explains why I only ever really dieted for competitions.

Food wise I’m going to swap out chicken thighs for chicken sausages for a change otherwise I’ll repost my updated diet in the next couple days once I create a little more deficit

[Sasan Heirati]

257 today so 3 lbs down on yesterday that didn’t take long to drop back off. Will definitely be around 255 or below by the end of this week

Still on track for reach 250 by end of the month, if I’m a couple lbs over that’s fine since I am feeling leaner daily now so by then I’ll have taken enough fat off to comfortably push back up

Today was chest day. We really well

I’ve pushed loads back up again in the gym slowly so volume has gone back down a little. Focus on my one big lift early in the session to gauge where I am recovery / strength wise and go from there rest of the session instinctively as always

Chest & calves

Standing calf raises 5 x 12-20
Smith flat bench press 4 x 5-8
Incline panatta 3 x 8-10
Decline Atlantis 3 x 10-15
Panatta dip machine 2 x 15-20
Cable flys 3 x 8-12

[Sasan Heirati]

Hi bud. When you say your progressive overload is plateauing, are you plateauing regarding size / muscle gain too?

Either way first cycle I would start with 250. That’s putting you in super physiological levels of testosterone and you’ll grow perfectly well, and it’s a safer option.

[Sasan Heirati]

Back training went really well today I put the high day calories to good use

Great pump; strength was good.

Appetite has been very high today, always is for me the day after a high day so it did it’s job in that sense

Back & abs

Straight arm pull overs 3 x 12-16
Smith barbell rows 6 x 6-10
Nautilus pull down 4 x 8-12
Panatta rev lat pull downs 3 x 8-12
Seated chest supported row 3 x 8-12
Lat pull downs wide 3 x 8-12
Rdl’s 5 x 8-10
Rope crunches 5 x 20-30

[Sasan Heirati]

260 this morning so only up 3 lbs after yesterdays high food / rest day. Probably could have eaten more but I didn’t want to feel crappy. Diet posted below. I feel fuller, feel like body has come back to life a little so that should help training the today and allow me to pull down below 257 easily by end of this week

Hope everyone had a great weekend

Rest / high calories day diet

4 whole eggs, 300g oats, 1 banana, 2 tbsp raw honey, 1 sc whey

350g cooked chicken, 2 large wraps, 70g cheese,

2 dbl cheese burgers 1 large fries (five guys)

10 Kristy Kreme doughnuts

350g steak, 400g rice

10” pepperoni pizza

[Sasan Heirati]

I love bent over bar bell rows. I contributed a lot of my back development to them, more so then any other back exercise. If you like them then don’t give them up. What helped me progress was going heavier to where I needed to use some body language / momentum through knees back leaning back a little (safely) rep out with these “cheat reps” then go back down in weight. Repeat. Eventually you start to tighten up your form on the heavier load to point the form becomes as strict as you want.

I personally don’t like super strict “rigid” form on barbell rows. Or cable rows or db rows etc. It’s a big man movement I love to just grab the bar and fucking lift. Granted my form is still safe.

[Sasan Heirati]

Sun day / rest day / high calorie day for me. Dropped another lb to 257 today.

That’s 16 lbs dropped in just under 2 weeks. And today I do feel it. Flat / feeling natty lol

Today high day will help. Will consist of 3 high calorie clean meal and 2 cheat meals then anything else I want I top

I am happy with this tidy so far, I was getting too fat at 273, so the goal is still to get to 250 lbs then crank the anabolics again and push back up to 265-270 but this time keep it tighter

6 super low calorie days follow by 1 high is a little extreme, and I wouldn’t start any diet with this for most others but I know my body can handle it for a short period even on trt.

I’ll update my high day diet on here later today

[Sasan Heirati]

258 again today so weigh loss levelled out pretty good now. Just in time for a high food day tomorrow to jump things off again.

Definitely felt the weight loss in the gym today for the first time, pump and endurance aren’t as good as usual.

Training arms and went back to pressing close grip smith heavy ish but strength wasn’t there. Rest of the session was so so.

Bring on tomorrow’s big cheat day. I say cheat but I’ll aim for a lot of clean food, higher carbs and a couple off plan meals.
Goal is 9-10,000 calories.

If I can jump up a good 4-6 lbs I’ll be happy and it’ll set me up nicely to get leaner next week

Very simple method, I’d allocated high day more specifically for clients but I’m not in a super strict diet so this will work just fine

Arms and calves

Toe press 6 x 12-30
Close grip smith 4 x 8-12
Panatta dip machine 4 x 12-20
Ez bar extensions 4 x 8-12
Db curls 4 x 6-10
Ez bar bell curls 4 x 8-12
Db hammer curls 3 x 6-12

[Sasan Heirati]

258 another lb down. Some fatigue kicking in now which I expected. But nothing that’s effect my day to day or my training. Probably because I’m still fat haha

My high food day is Sunday so I’ll be fine till then, then it’ll be nice refuel for the week ahead, which will let me drop down below 258 pretty easy

Delts and traps today. Went very well, troublesome right shoulder wasn’t too bad so pushed the Atlantis shoulder press heavier then planned.

So I think I’ll slowly take my weight back up to heavier loads, that’s 2 weeks fairly light training and it’s done what I wanted

Delts & traps

Atlantis press 4 x 8-12
Panatta side lateral machine 6 x 8-12
Rev pec dec 4 x 8-15
Smith upright rows 3 x 10-20
Db shrugs 4 x 8-12

[Sasan Heirati]

You’re not eating properly during the day to sustain your energy, especially after training. Get some quality, whole food meals in instead of surviving on bars, oats and powders. Have meats, fish, avocado, vegetables, potatoes, rice etc in place of your bars and shakes. Add nuts/seeds to your oat meal. Make sure you are eating at intervals spread throughout the day too without having hours between some meals if possible.

This definitely 👍

[Sasan Heirati]

Hi bud. Crashing can be from a number of things including general fatigue, sleep quality, stress levels, but also blood sugar. You seem to have quite a lot of whey / carbs / simple carbs… maybe bring in more quality whole food protein sources and some good fats , less processed sugars, maybe help stabilise your levels a little. You might be spiking insulin a little too much with your macro selection

[Sasan Heirati]

259 again today.
Leg day went reeeeally good. Moving training to after 2 meals instead of 1 has made a big difference for me right now.

Feel leaner today even though weight is the same. My body has definitely started to burn more fat faster this week.

Food thoughts are starting to creep in which is refreshing lol. I’m embracing the hunger more and more

But yes legs was fun, pretty fast pace today with less rest between sets, not intentionally just went by feel and that felt better, maybe due to being 14 lbs lighter. Since heavy loads isn’t my focus right now I enjoy moving faster, means I’ll shift the fat off sooner and get back to growing

Nothing else to report. Legs below, I did throw in some very light barbell squats after leg press. Sets of 15-20 with very short rest times. For metabolism benefit but also lower back / core benefits too since I’m trying to relieve some of back pain by strengthening it more. Felt good!

Adductors 3 x 15-20
Abductors 3 x 15-20
Laying ham curls 4 x 8-12
Leg press 5 x 20-50
Barbell squats (60kg) 4 x 15-20
Leg extensions 5 x 20-25
Standing ham curls 3 x 8-12

[Sasan Heirati]

Sorry to hear this Rob. I can’t relate personally but I have many friends in bodybuilding who have been in this position or worse. Firstly I’m glad you’ve caught this in good time to allow you to make changes.
You also think, as much as you (most of us) love being higher stronger larger then life, man there’s other goals to go for! Since I took a break from competing I’ve woken up to sooo many other cool things in life.
Plus , you can be a bodybuilder at a lighter fitter healthier weight.
Set yourself new goals, get lean, stay strong, life that lifestyle but with a new direction. See what shape you can get in without being heavy.
Once you open your eyes to what you can still achieve, and what others have done in your situation, you can direct that passion and still challenge yourself.
Life is precious mate.
Main this is you’re still with us, and that means you can still have fun : )