[Sasan Heirati]

When to go to add a comment in this box below the box to the left should say “add photo” try that. If it’s not there try updating / re downloading the app

[Sasan Heirati]

Hi Piotr congratulations on your achievement so far , nice work!

With regards to calories , I’d start with 300 to training days, 200 to rest days an see how you feel / respond to this for
3-5 days.

[Sasan Heirati]

Depends how you look buddy. How lucky body fat you’re holding…
And it does sound like you’re doubting your coach.

If you’re much leaner then last years start , then I don’t think you need to worry. Ask / speak to your coach. We’d all be guessing since we don’t know your body or the position it’s in

[Sasan Heirati]

Holding 275 today. Very happy with that

Blood pressure in a good place too since I increased telmisartan and reduced my said intake

Great day today so far. Quality back session. Lower back a little funny due to nerve I think so I kept weight a little lighter and slowed my form.

I think this made the workout more effective actually since I was focusing more on the muscle rather then the weight

Ok hold 275 for now, maybe even push it up a touch if I can.

Then at 10 weeks out from FIBO in 2
Weeks hand things over to Chris

Back and abs
Kneeling rope crunches 5 x 10-20
Wide grip pull downs 3 x 8-12
Seated cable row 3 x 6-10
Db row 3 x 6-10
High row 3 x 10-15
Underhand close pull downs 3 x 8-12

[Sasan Heirati]

Sasan your fav cycle you choose is test / eq and keep it always 2:1 ratio ?? For example 800-900 test + 400-450 eq … and in this point you don’t want any AI ??

The same ratio you prefer and at diet phase with mast p or e?? Test : mast (2:1) .. 600-800 test + 300-400 mast with low dose AI ??? ( believe you don’t make any other changes you keep it simple with this two stack compounds …

For test you have ever try to use susta or susta + propio combo or don’t like the mix esters ?

I think you’re always asks me these exact questions buddy. So scroll back and check 🙂 if you can’t find them I’ll answer again

[Sasan Heirati]

I also agree with J here

[Sasan Heirati]

275 today. Rest day. Feel heavy but no too bad

I think I can push to 280 before I start to cut but I’ll see how I feel

Usual family Sunday today

Washed the McLaren this morning.

Lunch at my parents

Now doing some work before I relax for the night

[Sasan Heirati]

Also have you always trained after 1 meal for most of your bodybuilding career or did you recently just start training after 1 meal?

As a young student it was random

As an office worker after uni it was after meal 4

As a young up and coming amateur / pro it was after 2 meals

Last 5-7 years after meal 1

Most optimal for me was after 2 meals

[Sasan Heirati]

274 today so a nice little jump up. Still feel decent

Blood pressure settling. I reached out to

JP for some advice and I’ve increased my telmisartan and swapped some foods around to lower fluid. It’s working.

Either way I can’t wait to start dieting and feel fitter more agile etc lol

Fantastic arm day today. Minimal rest periods – maximal pump. Pure metabolic stress session. The pumps I get at this body weight is crazy

Arms and calves

Standing calf raises 5 x 6-15

Forearm cable wrist curls 10 x 15-20

Cable bicep high curls 6 x 8-12

Hammer curls db 6 x 7-10

Single cable push downs 4 x 8-12

Cable ez bar over head ext 4 x 8-12

Dip machine 4 x 6-10

Hey Sas just wondering why you might not do any fruit in your diet? I know in the offseason veggies can slow down digestion so I understand no veggies right now but just wondering why you dont do fruit? [/quote]
To be honest , when I add fruits to my meals it does interfere with digestion
For me, so I actually snack on fruits in between meals sometimes. Not a ton
But I’ll grab the odd apple, berries, banana, orange etc off season I don’t count them as I don’t have a lot but I’m mindful I’m having them

[Sasan Heirati]

Definitely ask here bud

[Sasan Heirati]

274 today so a nice little jump up. Still feel decent

Blood pressure settling. I reached out to
JP for some advice and I’ve increased my telmisartan and swapped some foods around to lower fluid. It’s working.

Either way I can’t wait to start dieting and feel fitter more agile etc lol

Fantastic arm day today. Minimal rest periods – maximal pump. Pure metabolic stress session. The pumps I get at this body weight is crazy

Arms and calves
Standing calf raises 5 x 6-15
Forearm cable wrist curls 10 x 15-20
Cable bicep high curls 6 x 8-12
Hammer curls db 6 x 7-10
Single cable push downs 4 x 8-12
Cable ez bar over head ext 4 x 8-12
Dip machine 4 x 6-10

[Sasan Heirati]

271 today so still creeping until slowly.

Upped my telmisartan dose today as I took a couple high is blood pressure readings this morning.

I’ll also increase magnesium/ potassium and maybe use some lo-salt stuff. Should bring it down.

My body just wants to diet down now haha.

Either way. Great shoulders session today. No complaints. Feeling great in the gym

I’m enjoying this push up again

Delts traps abs
Rope ab crunches 4 x 10-20
Upright row smith 3 x 8-12
Smith shrugs 3 x 6-10
Db side laterals 3 x 8-12
Bench rear delt rows 3 x 6-10
Cable reverse fly 3 x 10-15

[Sasan Heirati]

Held 270 after rest day. Extremely happy with that. 275 next from here

Then that’s where I’ll cap this off season for sure or at least this segment of it. My deciding factor will be being able to eat more to get heavier. Body fat isn’t an issue, sensitivity isn’t a issue

Upping drugs is an option , but i don’t want to push these if im prepping soon. Just not a good idea.

If i decided not to prep id maybe push to 2-2.5g. That’s where my sweet spot is. Anytime I go towards 3g and over I just see a big decline in my sleep , CV, an ability to eat. If I can do these then my ability to train hard enough to
Profess will decline too. This then is called diminishing returns. I see no gain

Same with gh. I’m going to go to and stock with 10iu. 15+ just doesn’t give me many extra benefits. I just get bad Carpel pain and disrupted sleep. And it’s expensive lol

FANTASTIC leg day today. Loved it, left knee still not perfect but a good 80% there now. Lovely

Legs and calves
Standing calf raises 4 x 10-20
Standing ham curls 3 x 8-12
Seated ham curls 3 x 8-10
Smith squats 3 x 8-10
Leg press single leg 3 x 10-15
Leg extensions 4 x 10-15
Adductors 3 x 8-15
Abductors 3 x 8-15

[Sasan Heirati]

I take mine soon as I wake up. Any time
Works just keep it consistent

[Sasan Heirati]

Hi buddy. As far as I’m aware they aren’t available anywhere outside of the UK unfortunately