[Sasan Heirati]

I would always try keep the lower GI , slow digesting ; more satiating carb in as long as possible so I’d start with cutting fruits down but keep a little in maybe.
Then it’s personal preference after that. I love oats so I cut rice etc out before lowering oats.

[Sasan Heirati]

Hamstrings and glutes today. Really good session considering the food cut and the fact I’ve been a little weaker than usual this week.

I did have a nap yesterday post workout. Which I’m sure always helps lol. Also lowered volume down apart from deadlifts which I did 3 work sets only because it’s my only compound for this training day

Feel “smaller” in my T shirts which will indicated I’m getting leeeean so it’s all good. Still feel biggest I’ve been at this point

Happy days so far. Check in with Chris tomorrow

9 weeks 1 day out from the O

Hams and glutes
Laying curls 1 x 12
Seated curls 1 x 7
Standing curls 1 x 10
Rdl deads 3 x 6-8
Adductors 1 x 15
Abductors 1 x 18

[Sasan Heirati]

Mj carbs vary from 400-1000g a day depending what day it is (I’m dieting) I personally can get a lot of carbs in easily by way of honey and bagels. I have porridge oats pre and post , and I have 100g honey on each (excessive for you I know but just a reference point) oats are 150-200g. For example meal 1 is 200g oats 100g honey 1 bagel , eggs etc… this is 250g carbs. I drink 50g carbs from TBJP performance fuel during training , post workout I have 150g oats, 100g horny and whey this is another 170g carbs. Totalling 470g carbs just across pre – intra – post…. Not saying you should do the same but it’s an example of how I increase my carbs. Can use jam / cereal etc. I just prefer honey and oats as they are natural instead of just processed sugars. So doesn’t feel as crappy doing it day to day

[Sasan Heirati]

260.5 again today. Chris has finally made a food cut. He’s cut 120g carbs . I’ll post new diet in the text post

No other changes yet

Definitely taken a hit recovery wise and strength is dipping quite fast in the gym so if this doesn’t improve next few days I’ll Throw in an extra rest day

Or go back to 1 work set again

Visually I feel great, leaner all over. Pumps are still awesome so not all bad.

Back and abs today
Rope crunches 4 x 6-15
Single arm cable pull down 2 x 6-10
Chest supported hammer row 2 x 6-10
Single ark hammer row 2 x 6-10
Hammer strength pull down 2 x 6-12
Shrugs on hammer press 2 x 8-12
Seated bicep machine 4 x 6-12

[Sasan Heirati]

260.3 today so another drop

Also the first session I’ve felt strength flatten out a bit. But I think it’s cos I started with a fly machine instead of pressing … and maybe since I did quads yesterday and it was tough

Still a great session. Just didn’t hit the same numbers on incline smith press and flat machine chest press, which is fine, because I started the session with pec dec

I’ve also noticed when I substitute beef out and use chicken for my meal 4 in the evening that effects my strength a touch every time. Last night I ran out of beef so used chicken and I’m pretty sure that also changed things slightly.

So need to make sure my meal 3 is chicken and 4 is beef. Or both are beef even better

Or this could just be a placibo. But I do think beef is slightly better for strength and fulness

Anyway Chris is happy with today’s pics. No Changes again

Push and calves
Standing calf raises 3 x 6-12
Incline smith 2 x 8-12
Flat machine 2 x 7-10
Db side laterals 3 x 8-12
Ez bar over head extension 3 x 10-12
Single cable push downs 3 x 8-12

[Sasan Heirati]

Is the slin Lantus?

No it’s novorapid

[Sasan Heirati]

Hey mate hope your well, just had a couple of questions.

With the lower volume higher frequency your doing at the moment, would that kind of frequency work with higher volume or is that better suited to bodypart split?

And how do your pumps compare with the low volume?

Keep up the good work rooting for you at the O.

It’s not all high frequency mate… legs and back thickness are getting done once weekly. Rear delts and traps also just once. It’s triceps , biceps, chest, lats and often side delts that get done twice

So with this in mind, it’s not as demanding and just a plain PPL
Twice weekly. That would be too much for me

My pumps are insane. Mainly due to slow rep tempo so time under tension is high, weights are heavier, so pumped are crazy.

I isolate each muscle way more accurately too so If anything my pumps are better then high volume work and joint pain is lower

So to answer your question no, high frequency won’t often work with high volume but it also depends what you class as high volume and how intense / accurate your work sets are.

[Sasan Heirati]

Woke up fresh after yesterday’s rest day. Didnt weigh myself since its not check in day

Moved quads forward 2 days to today so I can film it for my YouTube channel.

And what an awesome session, for some reason my knees felt really good so I had a pretty heavy session. With the from in using of course, relative to me

10 sets of quads all in. Some abs. Job done. Considering I did hams and glutes 2 days ago, I felt super strong and fresh

Shows im doing a decent job of isolating and used the targeted muscles properly with minimal overlap

Check in with Chris tomorrow

9 weeks 4 days out today

Quads and abs
Hammer str leg extension 3 x 8-12
Leg press 3 x 8-12
Single leg press 3 x 6-10
Life fitness leg extension 2 x 20
Ab rope crunches 3 x 10-15

[Sasan Heirati]

261.0 lbs today so a decent drop in the last coupe days.

Chris said I look fuller and harder to today’s check in pics. No changes again. Check in again in 2 days

Happy coach, happy Sas

Rest day today. Just been doing some work. Socials. And family time most of all.

One rest day per week feels perfect right now

Hope everyone is having a great weekend 🙂

[Sasan Heirati]

How’s sleep , appetite , energy through the day , motivation? When did you last take a week off off ?

Possibly need some proper rest then when you go back, change some movements around.

If you feel great with all the above then maybe just a case of persisting , adding some more food and keep trying.

You’ve not gained a lot of weight so maybe need to push food a bit more too

[Sasan Heirati]

Diet, cycle and split update at 10 weeks out. Nothing has changes since starting prep 1.5 weeks ago

I have swapped some food sources around for meals 3 and 4 but macros similar

All anabolics + gh = VIOGEN ugl

Training day
Meal 1
3 whole eggs, 8 whites
200g oats
100g honey
1 bagel
10 insulin

Train- 50 carbs

Meal 2
70g whey
150g oats
100g honey

Meal 3
110g beef
8 egg whites
1 bagel

Meal 4
225g beef
100g oats

Meal 5
90 whey
50g nut butter

Rest days – I take out the honey

Cycle
900 test e
400 mast e
300 deca
100mg anadrol pre
0.5 adex Monday & Thursday
5iu gh bedtime

Training split
*abs and calves alternate daily
Monday – back, traps, biceps
Tuesday – chest, triceps, side delts
Wednesday – quads
Thursday – lats, traps, rear delts, biceps
Friday – chest, triceps, side delts
Saturday – hams, glutes
Sunday – rest

[Sasan Heirati]

Will you work the volume up over the next few weeks mate or you going to run with the low volume up to the O?

I’m going to stay low I think. I want to see if I can keep this new size / fulness with staying stronger.
Soon as coming goes up, that peak strength comes down. Might not work for me but I’m willing to give it a go

[Sasan Heirati]

262.5 again today. Feel about the same as yesterday too

Another fantastic session, push. Strength still on up. Pumped crazy, extra vascularity today too. Pressing strength is definitely up to an all time high again or at least very close to. So hoping this translates on stage but we’ll see

Still can’t quite hit my left tricep hard due to elbow pain but doing what i Can

Chris has kept the plan the same again, next check in is in 2 days on Sunday

Happy Friday all : )

Push & calves
Standing calf raises 4 x 6-15
Decline bench press 3 x 8-12
Incline hammer strength 2 x 8-10
Flat machine press 1 x 8
Seated pec dec 1 x 10
Db side laterals 3 x 6-10
Overhead ez tri extension 2 x 10-15
Cable single arm push downs 3 x 8-12
Dip machine 2 x 8-12

[Sasan Heirati]

262.5 lbs today. New lowest weight. Mind boggling for me that on continuously dropping on this much food + zero cardio or fat burners lol… I’m sure we will have to tighten up the diet more soon but for now Chris is happy so no changes again

Checked in with him today. He’s asked for another check in tomorrow

Awesome Lats / rear delts and biceps session today. Felt strong full and tight. Good to see some more vascularity now

10 weeks 1 day out

Assisted pull ups 2 x 6-10
Cable single arm pull down 2 x 6-10
Hammer strength pull downs 2 x 6-12
Low row 1 x 10
Db bent over rear delts row 3 x 8-12
Rope face pulls 3 s 10-15
Seated machine curls 4 x 6-10
Rope ab crunches 3 x 8-20

[Sasan Heirati]

Loving the log! Try and keep up with the YouTube content. Doesn’t have to be fancy with a videographer, I’m sure most people are like me and prefer the raw content, even if it’s just updates from your iPhone.

On a different topic, what’s your top3 tampa pro prediction?

Thanks buddy! Yeah I need to do more vlog / raw filming you’re absolutely right. I’ve bought myself a OSMO pocket size camera it’s super easy to use so I’ll try it out next week. People do seem to like the raw stuff. And if I can get it done right I’ll do them regularly cos it’s t won’t cost me a bomb like filming does lol

Tampa is a tough one! I personally don’t like predictions cos you just don’t know how people are gonna come in on the day or what the judges will want to see.

But I’d say top 3 , in no order for low, Hutchinson, Sheir and John H… but Delarosa and Lionel B can easily sneak in if they’re on top form

Anthony Bruno and Patrick will be lurking not too far behind or even Sneak in further