[Sasan Heirati]

I travel a lot whilst competing , sometimes back to back weekends across USA and Europe , and that’s at my most fragile / leanest / driest etc … so I think it can Definitely be managed

Post show just don’t go crazy with the other anoint . Stay lean so you can enjoy the holiday without blowing up too much and being super I comfortable:
You can still reverse extremely well staying lean

For travel , go into it somewhat depleted , and keep meals clean / low carb / low ish sodium to stay drier.

[Sasan Heirati]

245 today so back down. Kinda thought weight might drop as I’ve felt quite tired last night and today.

Albeit had a great session in the gym, but could tell i wasn’t 100%

It’s quite a big change for me split wise , doubling up on some body parts isn’t something i do often so I think it hits me a little harder recovery wise

But it’s all good, tomorrow is rest day and cheat day family fun Sundays are back (till I start cutting go the O of course.

So I’ll eat some regular meals but also just enjoy fun foods across the day and finish with a cheat meal + snacks at night

Something I do often during the off season to push calories up

I didn’t have a Turkish kebab last night , had my regular chicken and rice meal so it’s been a pretty strict week

So tomorrows calorie fest will get put to good use and I’ll get to enjoy it with my family

Today was delts and chest pump / light day.

I did enjoy it , but not sure it added a great deal of benefit but you give it a couple weeks before I fully decide

Rest of the new split I’m very happy with though

Tomorrow is shot day , I do all my injectables for the week incase anyone doesn’t know yet , I might increase masteron slightly. Test at 1500 is perfect but it’s quite high so want make sure I won’t need a as much arimidex , and it’ll help keep things tighter since this isn’t a full blown off season

[Sasan Heirati]

247 today, up a bit more , feel fuller and heavier too. Even though I’m only 8-12 lbs over stage weight , I feel like I’m 20 lbs over lol

Effortlessly filling out , I could easily keep gaining a couple lbs daily with the appetite I have and how sensitive I am right how to food / drugs / training etc

Excellent arm day today , crazy crazy pump and strength / contractions are very good too

Food same as yesterday BUT I might replace meal 4 with a chicken kebab, it’s pretty clean just grilled chicken and bread from a Turkish place I know near me.

Why not , feed those arms : D and fuel for tomorrow’s chest & delts pump session

[Sasan Heirati]

Don’t you notice any negative effects from using retatrutide? I’m asking because the last time you were taking it, you mentioned that your stomach was a little bloated, and that’s why you stopped using it. If I remember correctly, your dose wasn’t even higher than 1 mg.

You’re right. This time I haven’t experienced the same issues yet. But also I’m not pushing my body weight up as much as I was then. I don’t really have a better answer for you bud sorry, maybe I’ve built up a better tolerance to the side effects this time.and / or my digestive tract is in a better state because I don’t have a heavy off season before this years contest preps

[Sasan Heirati]

With sessions over 3 hours, there’s no magic timing, just sip throughout, sipping the first half during the first 60-90 minutes and the second half during the remainder of the session should help keep amino availability up. I wouldn’t overthink the exact timing—the total intake and staying hydrated are far more important.

[Sasan Heirati]

I think it’s more likely you fixed the food that was causing the digestive issues, and as your stress reduced you started feeling better. I wouldn’t rely on Cialis for anxiety or appetite, as there’s no good evidence it does either. I’d focus on keeping your digestion stable, eating foods you tolerate well, and letting your confidence around meals come back naturally. I think that’s much more likely to help long term than taking another medication.

[Sasan Heirati]

245 today , getting comfortable at this weight

Might push up another few lbs from here get closer to 250 and hold there

But performance in the gym is just improving every session. Feel amazing during every session

I’ll post my typical diet here below…. Trained back width and delts today. Enjoying the new split so far

I feel like it should help my back and arms/ general upper fulness on stage but we’ll see

Back width, delts and abs
Pull ups 4 x 6-10
Pull downs 3 x 8-10
Single arm pull downs 3 x 6-10
Single seated low row 2 x 8-12
Smith upright row 3 x 6-10
Smith shrugs 3 x 6-10
Db side laterals 3 x 8-12
Rope crunches 5 x 5-20

Diet currently

1- 6 whole eggs , 250g oats, 125g honey

Train – 50 carbs

2- 80v whey , 250g oats. 125g honey

3- 250g chicken, 400g rice

4- 250g chicken or beef , 400g rice

5- 100g whey, 50g nut butter

[Sasan Heirati]

Hey Sas just wondering if you could lay out what your cardio/ steps look like daily right now?

Also what your diet looks like daily?

Hi bud , I don’t track steps and I don’t do cardio. Even the last few shows , didn’t do any cardio during prep. Steak wise I’d guess I do around 4000-5000 daily

Diet currently …. Some nights I replace meal 4 with a cheat meal

1- 6 whole eggs , 250g oats, 125g honey

Train – 50 carbs

2- 80v whey , 250g oats. 125g honey

3- 250g chicken, 400g rice

4- 250g chicken or beef , 400g rice

5- 100g whey, 50g nut butter

[Sasan Heirati]

Keep us posted Nick !

[Sasan Heirati]

Hey bud
Not a dumb question what so ever

I don’t think you’ll lose much muscle, after years of training and a quality growth phase recently, muscle memory will look after you. Much of the loss you might feel will be fulness (glycogen , water, sodium etc )

I wouldn’t recommend slashing calories a lot.
Repair and recovery needs calories. Shoot for maintenance or 5% below and monitor how you look / feel

I’d rather see you gain 1-2 lbs of fat but recover faster and maintain size. 2 lbs of fat will burn off fast and easy

Keep protein high

Do what you’re allowed activity wise , walks etc

Dropping test to 200 is a good choice I think

Once you’re back lifting and eating , you’ll bounce back fast trust me

[Sasan Heirati]

Yeah t3 is like test , stays consistent.

No need to yoh and Clen on refeed days. Let your body fill up and slow down a little

[Sasan Heirati]

245 today up a couple lbs

Leg day today was excellent

Minimal knee pain. Feels great to be back training legs hard

Diet no change

Cycle feels great

Leg day
Abductors 3 x 8-12
Seated ham curls 2 x 6-10
Laying ham curls 3 x 8-12
RDL 3 x 5-8
Leg extensions 5 x 10-20
Smith squats (wide ) 3 x 8-10
Adductors 3 x 6-10

[Sasan Heirati]

Agree with Claire

If you’re on a good amount of food and dropping body fat at the needed pace then real no need for cardio BUT at some point it will serve a purpose

[Sasan Heirati]

243 today so a slight pull back

That rebound sensitivity is probably slowing down giving me steadier body weight

Softening up a touch now with each day, not a body fat thing but more chancing compounds , removing tren , reducing adex and increase testosterone will push water retention up

Training is becoming very very good now . Strength up , pumps crazy

Chest day today with tricep pump was a quality session

4 chest movements ; 2 triceps (super
Set )

Nothing exciting to report

Food is steady … 350 protein , 600/700
Carbs; 100-120 fats

[Sasan Heirati]

245 today so still holding and
Didn’t gain after yesterdays feast which is a good sign

Controlling this rebound the way I want

Back day today , thickness. Have a trapped nerve in my neck which limited me a bit but that’s not entirely a bad thing since I should still be de loading somewhat

Strength and pump were both great though.

Sleep still short and fatigue kicks in during the day quite a lot still but it’s both are improving

Motivation and mood both improve daily