[Sasan Heirati]

Not much to criticise about your diet, but the main thing is are you gaining on this food intake? If you’re gaining 1-2lbs at least weekly then it’s perfect. If you’re not gaining then trying adding 50-100 carbs and go from there

[Sasan Heirati]

Depends what your flexible means? Doesn’t have to be set meals, but I fully believe that higher quality food choices will ALWAYS yield a better look / result at the end.

So if you look great last time, with a few better food choices you’ll be even better. And that’s why we all do this right, to constantly get better?

[Sasan Heirati]

Yesterday was rest day Sunday and also high food day. Perfectly timed as I woke up 247 yesterday. Few lbs down.

So 2 off plan meals, one at my mums for my brothers birthday, it was just Persian style chicken steak and rice… cake too… by evening I was surprising starving so I went ahead and got pizza with leanne. Pizza is the one food that always fill me out lol and I digest it perfectly. Burgers and fries just don’t cut it sometimes.
We got dominos, large pepperoni and 7 hot wings. Then cheesecake for desert

On top of 4 regular meals. So loooots if calories yesterday I’d definitely say north of 10k

Back up to 250 today. No bloat or excess water, full and still just as tight. Winner : D

Back and abs in a few hours.

Everything is still great. No complaints. On a roll right now and really enjoying the training and process again

[Sasan Heirati]

Arms and calves went quite well today

I could tell I’m due a rest day and a feed up. Although I felt pumped and strong, I wasn’t 100% by any means

Tomorrow (Sunday) is rest day plus extra calories to try refuel properly before Mondays back day

I’m happy holding 250-252 lbs for now till the end of February, really getting comfortable at my redound size before I start trying get very lean

Constantly contemplating pushing up; but with a July deadline to be in shape, I’d just be adding fluff that I’ll need to take back off soon anyway…

Arms and calves

Seated toe press 8 x 10-20

Close grip smith press 4 x 6-12 double drop finish

Rope extensions 4 x 8-12 double drop

Over head ex bar ext 4 x 10-15

Rope hammer curls 4 x 15-20 triple drop

Single arm cable curls 4 x 6-10

21’s straight barbell 4 sets

Superset… high elbow cable curls into iso cable tricep push downs 4 x 8-12

[Sasan Heirati]

So your weight is the same for the last 2-3 days or the last 7 days ?
If you’re average weight is increasing weekly no need to increase.
You also need to pay attention to your progress in the gym, and in the mirror too

[Sasan Heirati]

Current diet and PED’s

Diet – I’ve added more carbs and protein since last update as I don’t want to lose weight right now but I do keep getting a touch leaner every few days

3 whole eggs, 15 whites, 4 slice bread, 1 crumpet, 100g cottage cheese, kale

Train- 1 sc sustain

Post- 3 sc JP whey

280g beef, 300g rice or pasta

3 sc Jp whey, 4 sc (80 carbs) cream of rice

280g chicken breast, 300g rice or pasta

2 sc JP whey, 2 maveric bars.. (beef instead of whey if very hungry)

PED’s
400mg test weekly
300mg deca weekly
0.5mg adex every Monday

Might increase test to 500 soon

[Sasan Heirati]

Back up in weight / fulness today, 250 this morning

I added 100g carbs to my last 2 meals yesterday just to make sure I fill back out after that leg day totally drained me

250 right now is very cool spot for me so I’m not in a rush to push up or down right now. Training is so good, digestion is perfect and I feel healthy

Not to mention it seems like need more food gradually as well as feeling fuller AND leaner right know so things are definitely moving in the right direction.

Arm day today after meal one in a few hours

[Sasan Heirati]

I feel shitty if I dose anything above test, but as mentioned above maybe the primo is something else?

Try switch brands. In the mean time definitely stop it. Or drop it below the test dose at least

[Sasan Heirati]

So last night I had my off plan meal, 2 double cheese burgers and 1 large fries. Nothing crazy just enough to spike calories

I STILL lost 2 lbs today. 249 today. Yesterdays leg session was pretty intense, rest time between sets didn’t go over 90 seconds for the majority, up to 2 minutes between my heaviest leg press sets.

I do feel it too, legs are destroyed.

I added extra carbs to meal 1 today making it 100, by way of crumpets to make sure I could push through todays session

Training wise today was meant to be shoulders and arms. But I decided to just do delts and traps. And do arms tomorrow.

I already thinking 2 back or 2 chest days weekly for me personally and my training style might be too much. Especially with how I feel today. Just reminds me why I didn’t continue this split in first place. We need to relearn things sometimes lol

So back to training each body part once per week. It’s worked for me for so long my body just prefers it

Delts & traps felt great today, felt strong, pumps were insane and I wrapped it all up in less then 1 hour.

Face pulls 3 x 8-12 double drop finish

Reverse pec Dec 4 x 8-15 double rest pause finish

Cable side laterals 3 x 6-10

Side lateral machine 4 x 10-20 double drop to finish

High incline press machine 4 x 17-20

Smith shrugs 4 x 6-10 double drop finish

[Sasan Heirati]

I agree with Clare

No need to change something that’s working / built you the muscle. Focus should still be gaining although you’ll more likely be retaining

[Sasan Heirati]

Legs was great. Felt strong and lots of energy throughout. Knees also behaved themselves and so did my back. I did leg press only as my main big movement but did a few extra work sets. And I went quite heavy for me

Legs and Calves

Standing calf raises 5 x 8-12

Laying ham curls 3 x 8-12

Standing single ham curls 3 x 6-15

Leg press 5 x 15-25 (first work set was 480kg for 15 then dropped 100kg at each set for 4 more straight sets all to failure)

Leg extensions hammer strength 4 x 12-20

Adductors 3 x 8-15

Abductors 3 x 12-20

[Sasan Heirati]

Don’t need to run mast as high as prep.

I run it from 200mg to as high as 400 (near a show)

I’d suggest you start with 200 and see how you progress then adjust if you need to

You would obviously run test higher? [/quote]
Yes, I like 400 rest 200 primo to start and taper both up when I need to

[Sasan Heirati]

252 today so creeping up at last

That extra piece of toast and whey shake did the trick haha

Also I swapped my rice for pasta yesterday for a change. Tasted great so I’ll stick with that

Leg today and I’m seriously up for a good session. My quads are pumped doing my emails haha

I’ll have an off plan meal
At some point post legs today. So I’ll post todays “higher food” diet later

[Sasan Heirati]

Don’t need to run mast as high as prep.
I run it from 200mg to as high as 400 (near a show)

I’d suggest you start with 200 and see how you progress then adjust if you need to

[Sasan Heirati]

Don’t ^need tren