[Sasan Heirati]

Diet wise I’ve altered it a little. Mainly from a performance but also a health stand point too. Cover all my bases so to speak

Made all meat meals beef. Main reason is I find i am always always stronger and fuller when I eat more beef, also sick of chicken lol.
I’ve added orange and cranberry juice for their vitamin / mineral benefits, they make me feel good and they taste so refreshing. Also I want more fruits in my diet so may add some banana / oranges soon.
I’ve replace a whey meal with a whole meal it just fills me up more.
I’ve replace a chicken meal with beef.
And swapped a beef meal for flank steak.
Also added some whole milk to the last meal for now.

These are obviously lot of calories to add, but the rate I depleted the few days was too fast so it’s good to try slow it down.

For todays high day I’ve added honey, more rice, more rice, more rice haha, and a beef pastry my mum made so that’s a nice bump in calories fill me up for next couple training days

I have also added a 2nd dose of 0.5mg adex to Thursdays to cover estro

Food

1 whole egg, 20 whites, 100g oats, 100g blueberries, 3oz orange juice, 1 tbsp raw honey

Train- 1 sc sustain

Post- 3 sc JP whey, 7oz cranberry juice

280g beef, 250g rice

289g beef, 250g rice

330g flank steak , 180g pasta

2 sc JP whey, 50g oats 20g nut butter, 3oz whole milk

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

Split
1- back & abs
2- chest & calves
3- rest
4- legs & abs
5- delts traps & calves
6- arms & calves
7- rest
Repeat

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday and Thursday

[Sasan Heirati]

So leg day is upon us.

Feel veeery depleted I’ll be running a high food day today. Not a crazy one. As I haven’t actually lost weight this week still

High day will be – added 300-350g carbs, added 50-60 fats, around training and also one evening meal

I excepted a 2-3 lbs gain for tomorrow but it’s definitely needed.

I do want to get lean but right now I don’t need training to suffer and I have a feeling if I go in depleted today then I’ll suffer tomorrow/ Saturday sessions

I’ll update the extra food and the leg session later

[Sasan Heirati]

So 242 today, I’ve trained less the last few days due to my lower back but it’s more preventative reasons rather then injury. I think after 18 years of lifting I’m learning the signs of when to back off a little before it gets to the point where I can’t do much at all.

I don’t feel leaner then last week but I’ve held it well, so I’ll be increasing my deficit from today and I’ll post my new diet later. I’ll be filming in 2 weeks for the site so I’ll be loooot leaner ; )

Cycle is perfect. 400 test, 200 mast is keeping big and strong but allowing me to get tighter and my mood / sex drive is perfect : D

Hope everyone is having a great week so far!

Do u use an ai to that?[/quote]
Yes 0.5mg arimidex every Monday right now. Upping it to every Monday and Thursday next week

[Sasan Heirati]

Great chest session last night, I trained later on again.

Felt really good considering the food deficit is really kicking in at the moment.

I always tend to keep good performance on low food until I’m in contest shape

I’ve added more volume to my training to keep things progressing but as always I do go feel within in the session too

Not weighed myself today probably won’t for a couple more days. I’ll go by mirror / feel.

Rest day today so will be nice to relax but I will go on 2 dog walks to keep things moving

Chest & calves

Seated toe press 6 x 8-20

Flat smith 4 x 6-10 double drop

Incline Panatta 4 x 8-12 double drop

Pec Dec 4 x 8-15

Db incline fly press 4 x 8-12

Cable fly 4 x 8-15

Press-ups 2 x 15-25

[Sasan Heirati]

Sometimes this can be due to certain muscles not firing up / connecting with the mind properly maybe around neck / back. I know 2 people lately who had rehab on same issues and starting to get fixed. The therapists use some sort of neuro technique with pulse treatment to see which muscles are connecting properly and which aren’t, then continue to strength those weaker areas and balance things out.
Maybe a long shot but if you’ve exhausted all the usually therapy work then this could work

[Sasan Heirati]

Back day was great yesterday, I trained quite late for a change. Just due to work load. It was actually nice to have more food in me

But mid morning sessions, after 1 or 2 meals are definitely perfect for me.

But either way. Happy with the session, with my lower being as fragile as it is these days I really don’t push weight up on back days. Not as fun but i can still stimulate the muscles the same.

Chest today. Looking forward to it!

Back & abs

Rope crunches 5 x 15-20

Straight arm pull downs 3 x 8-15

Wide grip pull downs 3 x 8-12

Narrow grip pull downs 3 x 8-12 double drop

T bar (chest support) 3 x 6-10

Single arm rows 3 x 8-10

Wide over hand rows chest support 2 x 6-12

Seated cable row 3 x 8-15

[Sasan Heirati]

Yes as mentioned above a good therapist will be able to analyse movements and narrow it down to where the weakness is then simply rehab to strengthen that area

[Sasan Heirati]

Updated plan below. The only that’s change is a drop in calories and I’m trying to stay more active during the day

Food

1 whole egg, 20 whites, 100g oats, 100g blueberries

Train- 1 sc sustain

Post- 3 sc JP whey

280g chicken or Turkey, 250g rice

3 sc Jp whey, 2 sc (40 carbs) cream of rice

280g Beef , 150g pasta / noodles

2 sc JP whey, 50g oats 20g nut butter

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

Split
1- back & abs
2- chest & calves
3- rest
4- legs & abs
5- delts traps & calves
6- arms & calves
7- rest
Repeat

Cycle
400mg test E weekly
200mg masteron E weekly
0.5mg adex every Monday

[Sasan Heirati]

So lots of family time and rest over the weekend and back in the gym today for back

I’ve cut calories a touch more to see me get closer to 240 this week. Still hovering around 242-244

Will post diet next and back session later

Hope everyone has a great Monday !

[Sasan Heirati]

It can be normal yes but only really when pushing super hard (food wise) usually when you keep the food the same for a short while you will
Adapt and pick back up don’t worry

But if it gets worse maybe post you body weight / plan etc and we can try help

[Sasan Heirati]

If your e2 is too low constantly why are you running same dosage mast as test ? And why are running tren when it was test & primo previously ?

[Sasan Heirati]

From what you’ve said, and how you look, I’d suggest you push calories up and get growing. Nice and slowly. You’re not fat, and want muscle… so why waste time

[Sasan Heirati]

If the oil looks clear, no crystals then they’ll be ok : )

[Sasan Heirati]

Mixed it up a little the last couple days since I took a few days off did upper and lower just to make sure everything is still worked so I can start the usual split come Monday

Not something I usually do but really enjoyed it for a change

Upper (yesterday)

Wide grip pull downs 3 x 8-15

T bar rows 3 x 6-10

Single arm rows 3 x 8-12

Flat smith chest press 3 x 6-10

Incline panatta chest press 3 x 8-12

Side lateral machine 3 x 10-20

Smith upright row 3 x 8-15

Tricep ez push downs 3 x 10-20

Db curls 3 x 8-12

Legs calves abs (today)

Seated toe calf press 5 x 8-20

Adductors 3 x 12-20

Abductors 3 x 8-15

Laying ham curls 3 x 8-12

Standing ham curls 2 x 8-15

Hammer str leg press 5 x 15-30

Leg extensions 4 x 8-20

[Sasan Heirati]

What’s the goal?