[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

[Sasan Heirati]

Very fun rest & cheat day yesterday. Went out for a drive (therapy for me), treated myself to a new t shirt lol, spend time with my family and ate a lot of tasty food. Perfect Sunday

268 today. So couple lbs gain, don’t feel bloated what so ever. If anything I feel tighter.

Feel the best I have for a long time. Lean,
Full, hungry, strong, comfortable, happy::. I can stay here easily and just have fun lol.

I’m going progress drugs and training little more this week to see myself get fuller and tighter again. Food will go up slowly but not yet. If anything I might as a mid week cheat meal to boost calorie is since I’m handling the sunday cheat day so well

Big back day today. Can’t wait

Hope everyone had a great weekend

[Sasan Heirati]

So arm day yesterday was really good after Fridays rest. Felt fully refreshed.

I did carb up pre, intra and post arms to help and it worked a treat. Food wise I had

Pre- 6 eggs, 250g oats, 2 banana, 2 bagels, 30g Jam
Intra- 50g carbs from sustain
Post- 400g fillet steak, 500g rice, 1 vanilla cupcake

Rest of the day was usual diet posted before.

Pump was insane. I want for all our volume cos my left elbow is getting tendinitis so need to try nip it in the bud

All in all great day. Session below

Today is the usual Sunday rest & cheat day. Enjoy you Sunday everyone : )

Arms and calves
Toe press 8 sets 12-20 reps
Rope TRI SET back to back extensions, over head extensions, hands together push downs 4 x 45
Close grip smith 6 x 8-12
Panatta dips 3 x 12-20
Reverse grip cable ext 4 x 8-12
Db curls 6 x 8-12
Preacher curls 4 x 6-10
21’s ez bar 3 x 21
Rope hammers 4 x 8-12

[Sasan Heirati]

Rest day today. After pulling my hamstring 2 days ago and my right shoulder hurting a little more then usual yesterday I thought best to take today off

So usually I do plan 1 mid week and 1 weekend day as rest days. So maybe I should stick to that. Always have remind myself lol

Anyway, cool rest day. Mainly work and chill. Also went to bookers (big cash and carry) on the hunt for good fillet steak. Found a 3kg pack for £29 which is pretty good I think. So looking forward to trying that tomorrow

Steak, for me right now and in the last few years, has definitely played a huge role when it comes to recovery, strength, size, fulness, and even sleep and mood. I notice this when I take it out of my diet for a few days at a time and go back to it.

So it’s staying much as possible. Just gets costly, but what doesn’t in this right?

Arms tomorrow so todays rest and food should mean a very fun session

Hope you guys had a great Friday : )

[Sasan Heirati]

267 today so slightly up. Don’t feel any sloppier so hopefully it’s a positive gain. Side note- muscle mass wise this isn’t new territory for me so if it seems like sometimes I gain a little easily it’s muscle memory / previous muscle I’ve already had.

The pull in my hammy is just a pull, no tear. It’s quite sore so I guess no ham / glute / lower back action for the next 1-2 weeks at least. Which is ok I can live with that.

Did delts and traps today. Pretty good session! Right shoulder injury was hurting a little extra so that as well as my hammy, and not resting yesterday means I probably should rest tomorrow. See how I feel lol

Food all good. Subbed in extra fillet steak today just because I had it and it usually helps speed up my recovery

One thing I am contemplating on is adding gh in soon. Age wise, and recovery wise for sure it will help now, at least anyway

Delts and traps
Atlantis press 6 x 6-10
Panatta side raises 4 x 10-20
Smith upright row 4 x 8-12
Reverse pec dec 4 x 10-15

[Sasan Heirati]

If you’re dieting hard to get very very lean and you’re always hungry then add it if it helps satiate. You’ll digest the meal fast either way. Otherwise yes as said above

[Sasan Heirati]

So I usually take a rest on Wednesdays. Today I decided to train legs a day earlier, and that backfired on me, pulling something in my hamstring / adductor during a warm up set on leg press. Half way down the negative portion of a rep I felt and heard a couple pops. So I stopped pressing

That was my 3rd movement so I finished off with a quad pump on leg extensions and called it a day

Been quite sore and I’ll know by tomorrow if I’ve torn anything but it’s not too bad. I have torn this sake hamstring now before in 3 places so I’m guessing it’s connected.

Win some lose some! The adrenaline / blood pumping in the gym masks a lot of pain so when things like that happen it’s best to walk away instead of working through. Leaned this the hard way many times haha

Anyway, usual meal today, some painkillers and feet up tonight and see how I feel tomorrow. Hopefully it’s just a pull : )