[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 : )

[Sasan Heirati]

4 weeks deload is too much. 1 week is plenty, 2 weeks at a push if you’re very fatigued in which case you should first take some extra rest days

If you’re going into a deficit you still need to retain the muscle you’ve gained. So if anything, to help recovery, scale back volume but keep intensity / load up.

After 4 weeks slowly add volume back in, again, your body will be constantly giving you feedback regarding recovery so then you adjust your training accordingly.

[Sasan Heirati]

Rest day today and another lb down to 259. This tidy is a breeze so far, I know I’ve dropped food quite low but I see no reason to slow it down yet

Wanted to touch on how important it is to push food high and keep it high consistently as long as possible not only to grow obviously, but to put you in the best starting point possible when it comes to dieting down. I’m not saying get fat, but having high calorie set point makes life easier when you want to get lean

I prove it to myself and my client all the time

1.5 weeks into this tidy, 2.5 weeks to go, land around 250 lbs then it’s grow time again I can’t wait

[Sasan Heirati]

Another lb down to 260 today. First time this trt / tidy I’ve felt little leaner / tighter. Appetite higher, but starving but hungry for meals, joints feel better, pumps were pretty decent too today during chest training

Feel pretty good in general

Decided to train after 2 meals today so had a whey and oats as meal 2. Felt better in terms of performance and joints so will do that more often. Over calories the same.

Happy today, I think I’ll drop a good amount of body fat this week.

Rest day tomorrow. Will stay on top of my 2/3 rest days weekly now .

Chest and calves

Toe press 5 x 10-20
Incline panatta 4 x 8-10
Seated flat press nautilus 4 x 10-12
Decline plate loaded 4 x 8-12
Panatta dip machine 4 x 12-15
Cable fly 4 x 8-13

[Sasan Heirati]

Updated diet, cardio, PED’s

-cut wrap and OJ from meal 1
-cut intra carbs
-cut carbs from salmon meal
-cut down on fruit

So carbs now are just pre and post workout. And an apple later on

1-pre- 6 eggs, 100g oats, 1 banana, 1 tbsp honey

Intra- water

Post- 2 sc JP whey

350g cooked beef, 300g rice

350g beef, veg

250g salmon OR 350g beef, veg

Snack- 1 apple

350g chicken thigh, salad

Cardio-
2 x 10 min dog walks
1 x 10 min stairmaster pre or post workout

Cycle
150mg test E weekly

[Sasan Heirati]

261 today so a big drop after yesterdays high day. Little surprising since I’ve had 2 cheat meals this weekend. 12 lb drop so far since my heaviest over a week ago, I do think a big chunk of that is excess loss from the drugs drop and cutting out some junk food here and there.

I expect it to slow down. But I would like to like to drop to 250 lbs fast, then hold steady / reintroduce anabolics through mast or primo then re build some more muscle for 6-8 weeks whilst staying leaner

I’ve cut food again as of today, if my weight does continue to drop fast I’ll add in higher carb days every 2-3 days. So well see. I’ll post updated diet below

Back day today went really good, lot less joint pain, better pump, I’ve kept weight light but added more volume, kept rest times short so it’s not too intense. Just pumpy stuff

Back and abs

Rope pull overs 2 x 8-12
Face pulls 2 x 8-12
Nautilus pull downs 3 x 8-12
Seated cable row neutral 2 x 8-12
Panatta t bar row 3 x 8-10
Seated machine row 2 x 10-12
Lat pull downs wide 2 x 12-15
Reverse pec dec 3 x 8-12
Rope crunches 4 x 15-20

[Sasan Heirati]

265 today so 1 lb up from pizza night which I’m happy with. Rest day today so an easy day got my food in had some family time and relaxed

From tomorrow I’ll go into a bigger deficit diet wise. I want to hit this cut quite hard so I can most likely grow again for 6-8 weeks before really getting lean

So I’ll weigh in tomorrow for myself then make the changes

Refeed / cheat wise I’ll take it day by day but I will try and make it a Sunday high / chest day, go hard and low in the week.
This way I can take my family out for food or just relax with them. Family time is my fav time so I won’t missing out on that unless I’m am prepping for a show

Anyway no other update today, hope everyone has had a great weekend and ready for another strong week 👊

[Sasan Heirati]

I’ve pretty much always trained alone. Throughout my amateur, ifbb pro card win and all my pros shows so far have been alone mostly. I prefer it this way, im fully in tune with my bodies feedback and my motivation doesn’t need help, I like being in my own mind in the gym

[Sasan Heirati]

Worked great for my quads. Just adjust foot positioning a little. Narrower maybe. Generally if load and mind muscle connection is where it should be you hit quads very well when going to failure

[Sasan Heirati]

Sunday and Wednesday will work fine bud.
Going through the nhs (if that’s what you mean) can take anywhere from 6-24 months of waiting for them to give you trt depending on your situation hormone wise.
Private clinics will prescribe it for you straight away but cost a lot.
Your choice really hope this helps

[Sasan Heirati]

264 today so held weight as planned after yesterday bump in food.

Today was back day. Awesome workout, my body is starting to slowly feel better already and I’m only a week into this trt so I’m happy. Less joint pain, better pumps, motivation up, just feel good. Purely a recovery thing so far because the drugs are still at a decent level in my blood

Saturday is pizza / cheat night with my family that was nice. 1 evening meal was pizza and the other 4 were as planned.
Was perfect

Regular day tomorrow.
Then I’ll probably take it up a level and cut harder as of Monday

Back day
Nautilus lat pull down 3 x 10-12
Seated cable row neutral 2 x 10-12
Panatta pull down 2 x 8-12
Panatta bent over toe 2 x 8-12
Seated chest supported row 3 x 10-12
Rdl 2 x 10-12
Reverse pec dec 2 x 10-12

[Sasan Heirati]

264 today another 2 lb drop

Added some extra food nothing crazy 60g extra carbs before training and a burger fries Post. Just to help fulness for the next few days as I know I’m dropping too fast

Can definitely feel an estrogen rebound from dropping the test and deca, but hopefully by next week it’ll level out

Trained delts and chest with my friend and client Matt tofton today. He looks awesome, big full round and lean. Made me feel fat as shit haha but that’s good, reaffirms my decision to tidy up a little

We did Matt’s usual session so was a good changes
Lower volume then my usual work.

Tomorrow is back with Matt again before he heads back home

Chest and delts
Atlantis shoulder press 2 x 10-12
Seated db laterals 2 x 10-14
Panatta side laterals 2 x 10-15
Incline panatta chest 2 x 8-12
Nautilus neutral decline 2 x 8-14
Pec dec 2 x 8-15

[Sasan Heirati]

I also think 75-100mg would be better to start and see how you feel. Maybe get bloods. For someone like myself I’m 270 lbs, been running cycles for 15 years so 150mg suits me better… so it also depends on your age / cycle history genetics etc etc… blood work always helps

[Sasan Heirati]

Agree with Clare as in don’t push things harder if you’re already progressing. If you’re feeling worked after training then just ride it out and get that strength up of that’s the goal. More volume will slow strength gains for sure. So it’s harder to progress both strength AND volume

[Sasan Heirati]

266 today another lb down. Appetite has been hiiiigh today. Quite refreshing after tue onslaught of food I was eating over the last push up.

I had planned a rest day but felt really good so went in and did some cardio 25 minutes stairmaster, 6 sets of abs, 6 sets of calves and lots of stretching

Usually training food today.

I expect weight loss to slow over the next few days so I’ll be cutting some calories down by next week I think

Other then my aches and pains, So far 1st week tidy / trt going well.