[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 : )

[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