[Sasan Heirati]

What’s caused it buddy do you know? Anabolics / weight gain / muscle mass / genetic / lifestyle / high blood pressure etc… unsure on peptides but you can start by cleaning up the diet. Eat low sugar foods containing healthy grains , lean protein (keep on the lower side) variety of fruits and veggies, lot of fresh water… sleep enough , reduce excess stress, lose body fat / body weight if it’s higher… come off or come down to trt dosages of anabolics if they have been pushed. And definitely buy the TBJP health stack including Love Heart , Vital support and heart care (a must )

[Sasan Heirati]

254.4 today so a considerable drop here night and I feel leaner with it too:

Don’t really feel flat but obviously I don’t feel bursting full. Training felt great still got crazy pump.

Did a higher volume delts and traps sessions and joint your stress lower and it felt awesome . One of my old school sessions

PEDS added yesterday by Chris, 30mg anavar and 20mg halo

Lot of changes since the food cut and 12.5 t3 going in 4 days ago. 7 lb weight drop and clear visual changes

Tomorrow Chris has me on the 480g carb menu and no cardio. Just to slow things down

All in all I feel great, tired for sure and mentally less “pumped” but that’s expected with getting this lean in a prolonged calorie deficit

Delts traps
Db side laterals 2 x 8-12
Machine front neutral press 2 x 8-12
Machine press 2 x 8-10
Cable side laterals 3 x 8-12
Cable front raises 3 x 8-12
Barbel shrug 2 x 6-10
Barbel upright rows 2 x 8-10

[Sasan Heirati]

How do you currently train and has it been working for you? Are you enjoying it ? Is there a reason to change ?
Contest prep training and off season training should differ much, maybe last couple weeks of contest prep you don’t go beyond failure or even stop sort… what build muscle will retain the muscle….

[Sasan Heirati]

256.6 rosy. Same weight but definitely tighter. Chris sees it too.

I don’t say anything when I check in with Chris, I don’t tell him how I feel, I don’t tell him it in happy / unhappy etc unless there’s an issue like sickness or injury or something stopping me stick to the plan.
I write my weight and that’s it. I let him decide fully on his own without any of my words to try influence his thought process. This is key for me:

If he needs to, he’ll ask me for feedback. I personally think Clients these days say too much. Way too much. Coaches know what to look for and what to ask

Quads today. Awesome session. I’m not going for all out 1 set anymore as mentioned, for now, so each set higher in reps and is accumulating work volume but still the last 1-2 sets or even 3 I’ll get close to failure

This way I can increase volume. And I think right how my body needs this. Back to how I’ve always trained and it feels amazing

Quads and abs
Single leg extensions 3 x 10-20
Bb squats 2 x 10-12
Leg press 2 x 8-12
Sled press 2 x 10-15
Leg extensions 3 x 8-12
Ab rope crunches 4 x 8-5

[Sasan Heirati]

Hey sas I was wondering if you have any expirence with these two compounds? But do you think its better to add EQ or NPP to my off season stack to add some serious mass gains!

This would be added to my Test E and anavar that I am already running

If it was I’d add eq to test. I personally wouldn’t both with anavar. Liver / gut takes a beating as it is , you want them as fresh as possible

I’ll go with eq first. I like eq to be at least half of my test dose . So I’ll creep them both up slowly. Maybe add deca the last portion of the bulk to boost things along and also helps joints

[Sasan Heirati]

Nice drop today to 256.6 and I feel considerably leaner.

The combo of upping adex ; lowering deca and adding 12.5 t3 has had such a huge impact on my fat loss it’s crazy.

I feel great. The 300g carbs is a breeze so is the cardio (dog walk today) , and today during chest my performance was great. I can do this year round lol

With 200 of those carbs coming before the gym alongside the anadrol , winny and insulin… pump and fulness is still insanely good in the gym

Zero complaints , waiting for Chris’s reply.

Just being able to focus on chest for an hour felt awesome.

Chest and calves
Standing calf raises 4 x 8-20
Flat bb bench 1 with double drop x 6-10
Incline db 3 x 6-10
Decline bench 3 x 6-10
Pec dec machine 3 x 6-10

[Sasan Heirati]

Do you know what I love about your log? You do the exact opposite to what most people preach.

1) Cardio must be done at minimum heart rate of 120bpm

2) T3 must be taken at a minimum 25mcg

3) Insulin should not be taken with any fats

4) “Junk” food has no place in bodybuilding

5) Arm days are a waste of time

I can go on and on..

Haha this has to be my fav comment 🙂 and you know what mate I’ve been like this since day one. If I can go against the crowd with anything in life I will

[Sasan Heirati]

258.5 today so back down. Yesterday’s I forgot to say Chris cut carbs down also, from 480 to 300 on training days, also cut 40g fat down too. Also a cut on rest days too. I’ll write the macros here below…

TD:- 400p, 300c, 60f
NTD:- 400p, 180c, 100f

So quite a bit deficit to get things moving. And I’m glad for it cos last 2 weeks I just haven’t felt that much leaner, leaner none the less but boy a big deal

Deco went down and adex up as of yesterday. I’m 3 meals in today , trained back and just did my cardio and I feel it instantly, appetite up and I feel empty already , and I LOVE IT haha you have to welcome these days right? Otherwise prep will kick your ass. And we can have that. So bring on darker days it’s time to get peeeled

It’s funny I say this because this isn’t even hard, majority of my preps at this point I’m doing over an hour of cardio daily, carbs are well below 100-150 on training days, t3 and Clen cranked, that was tough. One prep for NY pro 2017 I went for 5 weeks straight of 90 minutes cardio, 40g carbs, low fats, zero high days for the full 4 weeks, that was HARD. I hated prep at that point. But the job got done as it always does, cos this is my choice and it’s a bloody privilege to be able to do this.

Trained back today. The usual back style ive done for the last 25+ years and I loved it. Still focused on heavy , but more feeders and warm ups. So loads were lower and out put was much higher. This week I’m going back to my usual split

Back – chest – legs – delts traps – arms – repeat / rest

Back and abs
Assisted pull ups 2 x 6-10
Dy row machine 3 x 6-10
Db row 3 x 6-10
Hammer strength pull down 2 x 8-12
Deadlifts 2 x 6-8
Rope ab crunches 4 x 15-20

[Sasan Heirati]

I don’t think there’s an issue with switching it up. Probably better to taper down stairs anyway. As long as fat loss is on target you’ll be fine.

[Sasan Heirati]

261 today. No idea what’s going on with my weight. Chris also said looks like I’m holding some water

I think my body might be overly battered. Hence why strength was dropping earlier on the week and joint pain was elevated all of a sudden

So as mentioned a few days ago, I’m
Going to switch to lighter training / pump work for this entire week coming. Then see how I get on

Chris has also adjusted the cycle

Deca down to 150 from 300. And adex up to 1mg daily. This should harden things a bit

Rest day today. Then it’s “bro split” for this next week so pull back a bit. I’ll asses daily either way and make changes if I need to

[Sasan Heirati]

Hey sas I see that a lot of your clients on for ex like a high day use novo pre meal and would have a muffin/cookie . I thought you can’t do that because of the fats in the cookies/muffins ?

I don’t believe in this. I think all pre meals / most meals need some fats to slow things down. Insulin heightens the drive / storage of nutrients, people will gain fat due to excess of calories / more then what they NEED , not simply because there’s fats in that meal. So I don’t believe in the whole “no fats with insulin” if the calories as a whole are correct

[Sasan Heirati]

Also how high do you get your heart rate during cardio?

I don’t track heart rate. If I was to guess I’d say 95-105 of that.

[Sasan Heirati]

Just under 258 today so down a bit. Definitely feel leaner today finally. Chris happy.

ALSO Chris added 12.5mcg t3 for now to push things along first time I’ve used any t3 since February during the Detroit prep

Yesterday I had a bad lower back all day. Maybe slept funny but it’s been quite painful so today instead of glutes and hamstring I trained arms. And really

Enjoyed it. Send felt huuuge by the end. Went very light on triceps since I’ve done them already

Might throw this day back in , I don’t think the 2 leg days are benefiting me anymore and rather hurting my recovery / knees : making my lower back very tight

Just did 30 mins cardio on the treadmill after meal 3. Answering some client emails and watched a YouTube video on watches

Tomorrow is rest day. Checking in with Chris every day right now

Arms calves abs

Toe calf press 3 x 8-12

Standing calf raises 3 x 6-10

Cable curls 3 x 6-10

Close grip bench 3 x 6-10

Db curls 3 x 6-10

Bench dips 3 x 10-20

Db hammer curls 3 x 6-20

Do you ever take t3 or t4 in the off season? Or do you ever know anyone or clients that do that? Is there a point to take t3 or t4 in the off season if it helps keep metabolism up and helps to stay leaner while pushing food. [/quote]
I don’t take t3 but I do take t4 due to using gh. My t3 recovers , I rarely even
Take it during prep. Some need to as their natural levels will
Get fully shut down. So it depends on blood work and the bodies energy balance. Some of my clients do need it but most of them don’t with the way I do things

[Sasan Heirati]

Just under 258 today so down a bit. Definitely feel leaner today finally. Chris happy.

ALSO Chris added 12.5mcg t3 for now to push things along first time I’ve used any t3 since February during the Detroit prep

Yesterday I had a bad lower back all day. Maybe slept funny but it’s been quite painful so today instead of glutes and hamstring I trained arms. And really
Enjoyed it. Send felt huuuge by the end. Went very light on triceps since I’ve done them already

Might throw this day back in , I don’t think the 2 leg days are benefiting me anymore and rather hurting my recovery / knees : making my lower back very tight

Just did 30 mins cardio on the treadmill after meal 3. Answering some client emails and watched a YouTube video on watches

Tomorrow is rest day. Checking in with Chris every day right now

Arms calves abs
Toe calf press 3 x 8-12
Standing calf raises 3 x 6-10
Cable curls 3 x 6-10
Close grip bench 3 x 6-10
Db curls 3 x 6-10
Bench dips 3 x 10-20
Db hammer curls 3 x 6-20

[Sasan Heirati]

Hey Sas just curious why do you choose to do your cardio in the evening and not fasted?

Also by evening do you mean postworkout or just later in the day between meals?

I don’t like fasted cardio I never have it just makes no sense to me. I don’t like fasted anything to be honest , I’ve spent 7-8 hours not eating so it never feels good to go and exercise at that point. When I do cardio after meals , I just feel more “burning” and have energy to do it / enjoy it. Also I train after meal 1 so I’d rather save my energy then do cardio away from that session. I do my cardio after meal 3 currently buddy hope this helps