[Sasan Heirati]

I love bread. I’ve had it all my career. If it digests well, go for it. Theres no set rules on what you should be eating

[Sasan Heirati]

246 today , 4 days out from Cali

New York wise obvs not the placing or call out I wanted but that’s just bodybuilding for you. I loved my look

Will try bring the same fulness for
Cali this weekend but sharper / drier

Carbs are low low right now , 200 yesterday, 150 today.

Depleting I guess since I’ll be vulnerable to holding water with all the flights I’ve got.

Yesterday I did chest and triceps
Today is back and biceps

[Sasan Heirati]

Very good show Sas!

Have a question about aldactone, you generaly tends to introduce some days early or see effects in 1-2 Days out?

And any specific reson for aldactone and not dyazide?

Yes aldactone i like a small dose early if I need it. It works in the background , it’s not that strong so just takes the edge off

Diazide I like too but I rarely need it. And it can take too much fulness. Again, I’d trickle in a tiny dose as and when I feel it’s right even if it’s 2 days out

[Sasan Heirati]

Show day : D woke up 246. And after 2 meals I’m 249/250 which is what I’ll get on stage. That’s 10-12 lbs heavier then Detroit and FIBO and I’m very happy with that

Haven’t cut fluid or salt. Taken 12.4 aldactone twice over the last 3 days that’s it.

I’ve had 400 carbs so far and it’s only 8am. I’ll be on stage around 1pm ish. I’ll be 600/700 carbs deep by then

2 litres fluid so far and about 2g salt

So will be much fuller and bigger here in New York

[Sasan Heirati]

You looked Crazy in the Video from bevfrancis Gym – Holy! Wish u all the Best man!!!! 💪🏻💪🏻💪🏻

Thank you! I’ll look better on stage. That was straight off an 8 hour flight and no sleep haha

[Sasan Heirati]

So updating from New York. New Jersey to be precise.

Landed yesterday (Wednesday ) went straight Steve Weinburgers gym Bevs Francis Powerhouse gym. Met up with Chris my prep coach, did some posing and training then went to my hotel.

Food wise basically been on regular training dah menu plus some extra carbs

So 700 ish carbs. 300 pro, 80 days.

Fluid is at 6 litres per day down from 8.

Salt is at the usual 8 grinds (1g ish) per meal. 6 meals daily

Holding around 247-248 lbs. And sharpening up constantly.

Staying around 8-9 lbs above Detroit and FIBO stage weight which is good because I wanted to come bigger which I am so far

So no crazy changed this peak week just staying full and cruising

But cutting water or salt much at all this time.

So we’ll see how I look in 1 and a half
Days on stage : -D

Done pump up training upper body yesterday and today

[Sasan Heirati]

248.5 today so a touch flatter. Chris has given me an
Extra 100g carbs so I don’t flatten out any more so 650 carbs today

I fly out to New York tomorrow afternoon. Diet will be 350g carBs BUT 2 extra protein only meals as it’ll be a longer day. So protein overall will be around 500-550 instead of 360-400

Once I land and check in, Chris will give me some more instructions

Excited to go up again Walker , Bonac, Krizo , Ken, regan etc !

Today was arms
4 movements 16 sets 10-20 reps for biceps and same again for triceps

[Sasan Heirati]

249 today so a little drop

Look tighter / drier. Crazy how I’m getting tighter with 4-4.5k calories and no cardio etc…. Not sure if this bodes well for trying to come in full for these next couple shows

Energy is rock bottom today. It’s definitely biting hard now so I’m looking forward getting on the plane to mix up my routine a bit

Delts and traps today
16 sets – 8-15 reps
Abs – 6 sets 10-30 reps

[Sasan Heirati]

550g carbs in peak week must be a dream haha

Haha at this point mate I don’t think even 2000g would feel decent. I need some body fat lol

[Sasan Heirati]

6 days out today. 251 and getting a touch better by the day

I think compared to FIBO I am a little fuller that’s for sure, and similar
Condition. Which was the goal

I can feel it, when I’m this peeled / dry I always have that uncomfortable / heavy leg / low motivation type fatigue I’m
Sure some of you know what I mean

So we are on track

Decent chest session today. Chris is keeping carbs at 550 which is nice (for low) where as compared to last 2 peak weeks I was at 300-350 at this point and suffering quite a bit more

So I can’t complain!

Chest – 4 exercises 4 sets each 8-15 reps
Calves – 2 exercises 4 sets each 8-12 reps

[Sasan Heirati]

250 today so holding. Fatigue and hunger are both really high today. Usually the case heading into peak weak since I haven’t had a high calories day for a while now

Trained back today. Felt very drained so reduced volume to just 16 sets instead of the usual 22-26

Might lower volume even more tomorrow if I am still this tired

Diet still the same 550g carb menu

[Sasan Heirati]

Watched yr YT vids. Very informative and educational.

PS: some parts of yr voice was masked out by the metal music fm the background 😉

Thanks buddy appreciate it a lot!

And noted regarding the sound thank you 🙂

[Sasan Heirati]

251 lbs today so weight is back down. I don’t think was drinking enough fluid. So back to 9-10 litres as of yesterday and I feel much better.

8 days out. Chris is happy with the look and so am I. Full round and peeled. Excited for next weeks New York pro

Food is moderate menu still so 550g carbs. Sleep is great. Digestion is perfect. Sleep is also very good.
Trained arms today and it felt great. Things are coming together nicely so far

Arms and abs
Rope push downs 4 x 10-15
Ez bar extensions 4 x 8-12
Overhead ez extensions 4 x 1-15
Close grip bench 4 x 5-20
Db curls 4 x 8-10
Db hammer curls 4 x 6-12
Cable curls 4 x 8-15

[Sasan Heirati]

There’s no perfect rep. Like there’s no perfect diet or training split or cycle… it’s relative to what YOU need and feel at the time and what your program is geared towards.
pausing and stretching in a rep can help if used at the right time to make a rep harder or safer if you need it.
A controlled rep is what matters most regardless of speed

[Sasan Heirati]

253 today so up again. Not quite sure why , must be a 2nd wave of rebound lol

I felt full in the gym. But I do feel a little less sharp today

Going to make sure I’m getting enough fluid in , and get my feet up tonight since my legs are very sore after yesterdays leg day

So hopefully the weight gain stops tomorrow. I’m far too tired already to have to go lower on carbs at this point.

Either way. 9 days out from new York so it’s nearly time to go again. Peak week number 3 is a few days away…

Shoulders and calves
Donkey calf raises 6 x 10-20
Bb upright row 4 x 8-12
Bb front raises 4 x 8-12
Db side laterals 4 x 8-15
Db bent over fly 4 x 10-12
Machine shrugs 4 x 10-15