[Sasan Heirati]

260 today so up a couple lbs after the rest day with cheat meal

Felt the benefits in the gym today for sure. More strength more fulness better pumps , not that they were lacking mind lol

Back to the 600g carb menu today and tomorrow, I check in with Chris again tomorrow

Back day today , feel superb

Back , biceps , abs
Straight arm pull over 1 x 10
Hammer pull down 2 x 6-10
Hammer chest supported row 1 x 8
Hammer chest support single 1 x 8-10
Pull down life fitness 1 x 7
seated low row 1 x 15
Machine shrugs 2 x 10-14
Seated bicep curls 3 x 6-8

[Sasan Heirati]

So yesterday was rest day and check in.
I was 258.5.

Chris surprised me with his reply as always something I didn’t expect lol, cheat meal on a rest day. He’s feeding the momentum. I’m getting harder every day so he’s capitalising on it and feeding my metabolism

Tripe cheese burger and a very large fires in place of meal 5. I’m
Not hungry or craving anything but it was nice to relax with it with my Mrs especially at the end of a rest day

I’ll update today’s body weight and look later today

[Sasan Heirati]

No weight today as no check in. Feel like I’m more or less maintaining here right now physique wise but training is progressing for sure. But that’s not my decision to make, see what Chris says at tomorrow’s check in.

Hamstrings and glutes today went really well. Getting stronger on RDL’s.

Nothing else to really update on. The 600 carbs going down easy, not starving but get hungry enough at meal time to enjoy the food.

Hams glutes abs
Laying ham curls 1 x 14
Seated ham curls 1 x 10
RDL 2 x 5-8
Adductors 1 x 12
Abductors 1 x 15
Rope ab crunches 4 x 6-15

[Sasan Heirati]

I would attack that leg extension within the range that doesn’t hurt yes. And
Attack it hard, super hard contractions with plenty of time under tension, progress strength in this fashion across a wide rep range i guarantee your quads will grow. I’ve been fighting knee pain for 12 years

[Sasan Heirati]

258 today, still the same weight. So we’ll see what Chris does. With him you never know but considering how I look (improved) he could either give me a higher calorie day since we can afford to , let it recharge boost things along OR dig a little deeper and cut back the food again.

Either way will work. I’d prefer less food haha

Chest , side delts and triceps today with calves. Superb again. Strength up , pumps were crazy , I feel awesome.

No cardio is definitely my fav kinda prep , the training performance just stays on much higher level and so does the fulness . See how long it lasts

Chest side delts triceps calves
Standing calf raises 3 x 6-15
Incline smith 2 x 8-10
Flat smith 2 x 6-10
Decline machine 1 x 8
Cable fly 1 x 12
Db side laterals 3 x 10-12
Single cable tri push downs 2 x 6-8
Ez over head extensions 2 x 8-12
Underhand grip extensions 2 x 6-8

[Sasan Heirati]

258 today so weight held after a day of going back up to 600 carbs.

I definitely feel leaner consistently now. It’s a nice lean, not tired / hungry. Sleep is perfect , I feel agile, or should I say more mobile haha

But the best part is I feel big. Like full and round all the time and usually I’m more on the flat side when I leaning out at this pace

Lovely stuff

600 carbs going down easy for now. Training feels excellent. And I feel healthy

Chris is very happy.

I check in again tomorrow

Back day #2 of the week went down great. Feel stronger for sure.

I could make up a better prep so far haha and I’m probably jinxing myself lol

Filmed a full day of eating yesterday which I will be up on my YouTube by next week if anyone is interested in what / how I’m eating

Back , traps , biceps, abs
Straight arm cable pull over 1 x 10
Seated low row 1 x 14
Seated chest support row 2 x 8-12
Single arm row 1 x 8
Db bench rows 2 x 8-10
Smith shrugs 2 x 6-10
Seated bicep curl machine 4 x 6-10
Ab crunch machine 3 x 6-10

[Sasan Heirati]

So dropped down to 258 yesterday. Didn’t look or feel flat but Chris has put the 120g carbs back into the diet so back up to 600g carbs now. I was enjoying the lower food lol especially in this heat but needs must

Possibly just to slow the loss down for a few days. I’ve leaned out quite a lot over the last 7 days. Lot of new vascularity, drier thinner look to the skin etc

Chris is happy I’m happy. I feel great here at 258-260, I feel still relatively big but lean now which is nice

Quads today was another great session. Knees are still behaving so I was able to load up on leg extensions and leg presses.

Easy smooth sailing for now

Quads and abs
Leg extensions hammer 3 x 8-12
Leg press 3 x 6-10
Single leg press 3 x 6-10
Leg extension life fitness 2 x 15-20
Ab rope crunches 3 x 10-20

[Sasan Heirati]

259.6 today so down a bit after rest day yesterday. Went to tatton park and did this near hunt thing for the kids, ended up doing about 10k steps which is way above my daily average since I barely do 6 ish haha. But I loved every second and wouldn’t change it.

I don’t ever let things like that put me off , even though I’m getting ready for the Olympia , I don’t think extra activity hurts. Infact i was stronger stronger in the gym today: and Chris said I look much leaner.

A fun time with my family only helps me mentally and therefor physically so I try got to shy away from stuff like that.

Anyway Chris is happy with today’s pics. Checking in again tomorrow

Back training today felt awesome.

Contemplating pulling biceps and triceps out of back and chest days and having an arm day put back in but not 100% sure yet. Arms look deflated to me right now but could be that I’m flat.

Back biceps and abs
Seated low row 2 x 7-12
Cable pull overs 1 x 9
Hammer strength pull down 1 x 8
Hammer chest supported row 1 x 8
Db row chest on bench 2 x 6-10
Machine shrugs 2 x 6-8
Seated machine bicep curls 4 x 6-8
Rope ab crunches 3 x 8-15

[Sasan Heirati]

Back down to 260 today

Yesterday was lats rear delts biceps abs. Felt very good

Chris was happy with yesterday’s pics, check in again tomorrow.

The food cut has kicked in nicely, definitely feel tighter and hunger kicking up a bit more throughout the day which is quite nice actually. I love being in this place. Food isn’t super filling, and appetite is peaking through. What I won’t enjoy is a high food day haha give me less food any day

Rest day today. Family day out at the park and relaxing tonight. Some work, and maybe take the McLaren out for a spirited drive since I cleaned it last night.

All in all very happy

8 weeks 5 days out

[Sasan Heirati]

261 lbs today so up a little bit oddly even with the cut in food.

Either way Chris is happy with the pics so no changes. I check in again with him tomorrow

Superb session today. Did push. As mentioned I’ve dropped most my movements down to 1 work set again and strength is flying back in a matter of days.
Even with having 120g carbs pulled out
of my diet

So all in all very happy.

9 weeks out today

Push + calves
Standing calf raises 2 x 8-15
Incline machine press 1 x 8
Flat smith press 2 x 6-10
Seated pec dec 1 x 10
Db side laterals 3 x 8-12
Cable triceps push downs single 1 x 10
Dip machine 2 x 8-12

[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