[Sasan Heirati]

Correction diet wise I’m having 4 scoops of JP cream of rice post workout so 80g carbs, apologies

[Sasan Heirati]

I’ll let the more knowledgeable guys chime in about the red markers. But I will say make sure you’re taking the right supplements buddy

Vital support
Love heart

By tbjp. For sure! Keep that cholesterol in check too. Ohmega pro pharma will help there also I think

[Sasan Heirati]

Diet wise I’ve adjusted it a little so I’ve put some more carbs in. Little less fats

Aim is to let my body grow since it wants to go upwards. Why hold it back.

Goal as of right now is to get fuller rounder stay lean ish, then once I’ve peaked I’ll bring it down so I’m very lean by July / august

DIET today

3 whole eggs, 7 whites, 1 tbsp cottage cheese, 2 x rye bread, kale

Train- 1 sustain

3 sc Jp whey, 120g cream of rice

280g beef/steak, 250g rice

280g chicken breast, 250g rice

3 sc Jp whey OR the beef meal again if extra hungry

[Sasan Heirati]

251 today so weight still on the up. Feeling so so good right now. Every day right I think more I’m so glad I took December off.

Back and abs day today. Took volume up a touch

Rope crunches 3 x 12-15

Hanging leg raises 3 x 5

Straight arm pull downs, 7, 6, 13

Face pulls 8, 10, 15

Close grip pull downs, 6, 6, 12

Seated chest support high row drop sets 6, 9, 10

Single arm nautilus pulls 3 x 8-12

T bar row / chest supported 8, 8, 12

Hypers, body weight 2 x 8-15

[Sasan Heirati]

loving the updates Sas and cant wait to see the transformation.

Also in a similar situation as you, been spending this past 8 months or so trying to have a kid.

Went from my biggest and leanest to blah now, but i know itll pay off soon. Very low trt dose right now.

Thank you Kevin

Ah man I know exactly how you feel. I didn’t even have the low dose trt, felt like shit for months. But TRUST me, it’s never as bad as you think, and the plus side is you’ll be growing almost as fast as a newbie once you’re back cranking things! Hang in there buddy. Keep me posted and stay positive. That baby will change you’re life for the better once he/she arrives 🙂

[Sasan Heirati]

250 today. Few lbs gained this week on low food. This is good weight gain considering I feel leaner

Today is “cheat” or “free” day. Just eat what I want, and it’s rest day. I did this for years, even in prep before I went pro. I do this now for family reasons
Too…

Basically diet / eat tactically for 6 days then a cheat day on a Sunday. I also did this so I was loaded full of calories on a Monday for back day, as for years I needed to bring my back up more the other parts, and it worked so well because I was soo strong on the Monday

I’m still sticking to my healthy JP supps, some soup, lots of protein, but on top I’ll just eat what I like which really isn’t all bad, some crisps but mostly pasta , subways, other sandwiches…. Maybe pizza if I’m feeling frisky.

Not your usual method these days, and not something I’d do if I was preparing for a show OR with a client… but right now my body is in a such rhythm where I can get away with it

So I’m rolling… I’m getting hungry for 260 again. Not a feeling I’ve had since my last pro show haha

I’m upping supps this week. I’ll keep you posted

[Sasan Heirati]

So woke up still 249. Which is good. I’m planning on adding some more carbs as of Monday (rest day Sunday) so I should see it go up a touch without getting softer. Probably to meals 1 and 4. And replacing chicken thigh with chicken breast to lower some fats. Feels like a good move at the moment

Feel like a blank canvas right now so to speak after the time off. So many options lol.

Plan is still to tidy up over the next few weeks but I reeeeally want to stay full and improve performance in the gym which is always key (unless 2 weeks out lol)

Chest today went very well

Flat smith, 8, 6, 15

Incline Panatta neutral 8, 8, 10

Dip machine 20, 20 (leaning forward for chest)

Cable fly presses targeting upper chest and front delts 12, 12, 10

Press-ups body weight 28, 15

Stretch

Diet was the same but I change my 2nd thigh meal for salmon and veg soup

Loving the soup whilst really hungry haha

[Sasan Heirati]

249 today and surprisingly filling out even though on low food.

Guess it’s just body catching back up after a month off

So appetite is on the up and so is performance in the gym. So I don’t want to upset that balance but changing food BUT I do also want to capitalise on any momentum I pick up so I may add some calories soon.

Cycle wise I’m thinking on something like 350-450 test, 100-150 primo. I think that be more then enough to get me back up speed and fast

But still on the fence on wether to even take it that high so I’ll decide soon

Cool day today filming back! So you guys will see

Diet the same

Volume and intensity / load still low in the gym just to make sure I don’t over do it this week back, as mentioned

Training today-

D bar handle pull overs 2 x 6-10

D bar handle face pulls 1 x 10

Close grip pull downs 2 x 8-12

Seated chest supported row 2 x 6-12

Chest supported t bar row 2 x 6-10

Nautilus pull downs single 2 x 6-12

Smith rdls 2 x 6-10

Rope crunches 2 x 10-20

[Sasan Heirati]

So arms and delts today, with calves. Since I did upper on Tuesday and lower yesterday, and I have back tomorrow, I didn’t want to do a lot today but also didn’t want to rest. So it was a low low volume session but felt really good considering the low calories at the moment

I also didn’t superset biceps and triceps like I usually do. Decided to hit triceps first then biceps just for a change.

Standing calf raise 4 x 12-20

Rev pec Dec 3 x 6-15 (triple drop)

Face rope pulls 2 x 8-12

Side delt machine 3 x 20

Rope tri extensions 3 x 6-12

Over head ez extensions 3 x 6-12

Ez bar curls 3 x 6-8

Rope hammer curls 3 x 8-12

Strength

Food the same as yesterday but instead of the chicken thigh meal I’m having a 2nd steak meal. 12oz flank. Love the stuff.

I am HUNGRY already. So that’s a good sign

Costco flank ? [/quote]

Hell yeah ? [/quote]

Very very anabolic choice ? lol

Very excited to follow this mate ?? [/quote]
Thanks mate 🙂

[Sasan Heirati]

So arms and delts today, with calves. Since I did upper on Tuesday and lower yesterday, and I have back tomorrow, I didn’t want to do a lot today but also didn’t want to rest. So it was a low low volume session but felt really good considering the low calories at the moment

I also didn’t superset biceps and triceps like I usually do. Decided to hit triceps first then biceps just for a change.

Standing calf raise 4 x 12-20

Rev pec Dec 3 x 6-15 (triple drop)

Face rope pulls 2 x 8-12

Side delt machine 3 x 20

Rope tri extensions 3 x 6-12

Over head ez extensions 3 x 6-12

Ez bar curls 3 x 6-8

Rope hammer curls 3 x 8-12

Strength

Food the same as yesterday but instead of the chicken thigh meal I’m having a 2nd steak meal. 12oz flank. Love the stuff.

I am HUNGRY already. So that’s a good sign

Costco flank ? [/quote]
Hell yeah 🙂

[Sasan Heirati]

So arms and delts today, with calves. Since I did upper on Tuesday and lower yesterday, and I have back tomorrow, I didn’t want to do a lot today but also didn’t want to rest. So it was a low low volume session but felt really good considering the low calories at the moment

I also didn’t superset biceps and triceps like I usually do. Decided to hit triceps first then biceps just for a change.

Standing calf raise 4 x 12-20

Rev pec Dec 3 x 6-15 (triple drop)

Face rope pulls 2 x 8-12

Side delt machine 3 x 20

Rope tri extensions 3 x 6-12

Over head ez extensions 3 x 6-12

Ez bar curls 3 x 6-8

Rope hammer curls 3 x 8-12

Strength

Food the same as yesterday but instead of the chicken thigh meal I’m having a 2nd steak meal. 12oz flank. Love the stuff.

I am HUNGRY already. So that’s a good sign

[Sasan Heirati]

Diet yesterday

My calories are LOW right now (for me) . Only one carb meal plus some sustain intra…, rest are pro/fat, just feels soooo much better then having carbs all day for me right now. I have no desire for carbs at all, and it doesn’t effect my performance. That will change when I’m lean

I wouldn’t advise or do this with many people but right now I just know I can tidy up FAST without losing tissue. My main gauge will be how I feel in the gym.

Once I’m very lean, I’ll add more food , high days, cheats, etc etc

I know I said I won’t count macros but I’ll estimate my portions for you guys where I can

1- 6 eggs, kale

Train – 1 sc sustain

2- 90p JP whey, cream of rice (100c)

3- 300-350g steak, veg

4- 10 egg whites, chicken soup

5- 300-350g chicken thighs, veg

This will change a lot. I’ll often have 2 steak meals and no chicken thighs, or I’ll have salmon instead of thighs, or even more egg white and soup meals instead of meat

Sometimes I’ll have the meat alongside soup

Btw I’ve dieted with soup before, and I it gets me leeeeean haha. And tastes so good and super filling.

Might sound whacky.
But you’ll see the results very soon.

Stay with me 🙂

[Sasan Heirati]

So legs today. Man is my upper body sore from yesterday ! I feel like I’ve never trained haha.

But I feel so good! Good is going down easy (I’ll post yesterdays diet next) and I slept so well last night.

So legs was very tame today, I’ve learned over and over to really limit volume and load after a long period off training

Remember my rep ranges aren’t all to failure. Especially this week

Adductors 3 x 20

Abductor 3 x 20

Laying ham curls, 10, 10, 15

Standing hand curls, 2 x 8-12

Hack squats 3 x 10

Leg extensions 3 x 20

Calves (donkey) 2 x 15-20

[Sasan Heirati]

This is going to be so amazing! Very exciting bud

Thank you bud! I definitely can’t slack if you’re watching haha

[Sasan Heirati]

So fooooood.

I weighed 245 lbs today even after 1 month no training. I seem to stay around 240-250 regardless.

Food is low for now. I want to tidy and get super sensitive before I start playing with higher calories. My body thrives on low food for some reason

I’ll be doing things a little different to maybe others. Won’t be tracking macros or calories but I know my portions, and I know what my body is telling

I can usually tell the difference between what my “mind wants” and what my “body needs” to achieve the goal I want. I can switch off my emotions to food pretty well by now

You’ll get the gist as we go through these next months I’ll also explain in a video

Idea is – high protein, low-mod carbs, mod fats

BUT as always I’ll be regulating exactly what I need all the time.

My meals can change all the time so I’ll try post many examples as possible