[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

[Sasan Heirati]

I try to take 1-2 weeks off every 3-4 Months

[Sasan Heirati]

245 today so holding this weight quite well for now

13 weeks out from the o. I think haha

Cycle adjusted to below , thrown mast e in because I don’t want tthe use eq between shows , and I wanted to leave tren out till the Olympia prep so I’ll simply swap tren for mast when I’m 6-8 weeks out from the Olympia

1500 test
400 mast
10iu gh
Adex when needed
1mg Reta –

Healing peptides
Mot x also

Reta this is staying now I like the look / the efficiency and appetite control

New split

Mon- – back thickness + bicep pump
Tues– chest + tricep pump
Weds – legs
Thurs- back width + delts
Fri- arms heavy
Sat- chest pump + delts pump
rest

Calves and abs get alternated daily. So they both get done 3 x weekly

Might refine it still but I’ll see how it does

Rest day today

Mum and dad are cooking for us so a huuuuuge Persian feast coming up . My favourite haha

[Sasan Heirati]

245 today. Clearly didn’t eat enough at the restaurant yesterday lol

But I felt very full and round today during training. Pumps are back to very good. Strength up some more

And still nice and tight / lean. I’d like to stay between 245-250 lbs. I can progress just fine in that range and grow into the Olympia

Appetite is good , very high but that’s post show for you

Trained arms today , superb session.
Enjoy my training again

Still working on my new training split moving forward. Ref

Sleep still a bit short, awake and ready to go by 3am which is annoying but ok sure that’ll change

[Sasan Heirati]

245 today. Bigger jump this time. Gh went back in 3 nights ago so that’ll be accumulating some fluid usually added 5/7 lbs for me at 10iu dosage

Feel better. Fatigue coming down but very slowly, so it’s still quite high.

Training was so so good. It was my delts & taps day but I’m chancing this to back width and delts so 3-4 movements for lats, then side the rear delts.

So essentially adding a 2nd back day. Monday will be heavy back thickness day. See if I can improve my back shots

I’ll also add more frequency to arms. So arms and back will be getting extra attention

I’ll probably throw a pump day for chest and delts to keep them round

I’ll revise my new split and post it here when it’s ready

Going out for pizza with Leanne and my kids later. So post workout I have whey and blueberries then 2 hours after I’ll be having some pizza express , a lot of calories , feed the back width : D

Today’s calories will be high. So it’s a high day , in a fun way

[Sasan Heirati]

240 today so weight up a couple lbs. Plan is to stay lean whilst allowing weight to climb slowly. I think between 245-250 I’ll be at my sweet spot where I can progress in the gym and have enough food / energy to recover and grow

It’s hard because prep
Fatigue will linger for a while but right now I’d rather be tired then get heavy , leaner = healthier for me , but obviously not stage mean

Fatigue don’t even all guys bad. After spending 4 months in contest shape , this will be a breeze

Leg day today felt really good. Minimal knee pain, so knees have recovered even more. Still not 100% but I don’t think they ever will be

Strength was up , endurance up , pumps were good but not amazing

[Sasan Heirati]

238 again today

Fatigue is high so I’ll add more food and also may take tomorrow off the gym

today I trained chest. Whilst training I felt quite good. Strength was high , pumps were decent .

Tonight I’ll add some fried chicken somewhere so that’s calorie bump for the day. I’ll eat quite bigs too

Nothing else changes
1000mg test went in yesterday

Time to rest some more

Chest and calves
Standing calf raises 8 x 8-15
Flat smith press 3 x 5-8
Inline smith 3 x 8-12
Incline machine 3 x 10-15
Decline cable fly .3 x 8-12

[Sasan Heirati]

238 today. So not moved much:

Last night had kfc and chocolate for my cheat meal. Was super tasty ! I ate a lot lol

Trained back today, lower volume and nothing heavy. That’s how I’ll train all week. Make sure my joints are good to go for when I want to step things up

CYCLE for now till I start the O prep

1000mg test e weekly
0.5mg adex once or twice weekly
10iu gh bedtime

Thats it

For back I did
4 movements, 3 sets each , 6-12 reps
Abs – 5 sets of rope crunches

Food today

400 pro
600 carbs
120 fats

No cheats

[Sasan Heirati]

So 3rd place. Won’t pretend I’m not
annoyed to you guys but is what it is

I loved the look. Especially for the finals I came in blasting full and next to Bonac and Edward i didn’t look small, the only shots in giving up to these guys are the 2 back shots

If I bring up even one of my back poses to match these guys I’ll be clearing up most shows

That’s legit feedback. Apparently

Was 237 for pre judge , 240 at finals. And still the most peeled from the back

Back home today. Relaxing, no gym. I’ll take it day by day but right now I don’t want to think about prep or anything regimented at all. Don’t even want to think about the Olympia prep

Time to chill and enjoy some downtime with my family,

I’ll train if / when I feel up for it.
Which will probably be tomorrow knowing me 😂

[Sasan Heirati]

Show day – woke up 237… 240 after 2 meals and holding here so this is the stage weight this weekend. 5 lbs heavier then France

Yesterday everytime we let weight drop to 238/238 I just lost my arms chest lats, so the fulness is acting very differently

Maybe due to multiple peaks / fatigue but Chris is very happy with this look.

Glutes are in, I think in sharp enough to still be one of Best conditioned guys but also have enough roundness to push Bonac , Ali and the other big boys

Food is exactly same as yesterday

Fluid is shout 300-400ml per meal

No cutting salt either

[Sasan Heirati]

So, reporting from Alicante in Spain. 2 days out from show days on Sunday

Yesterday day of travel I woke up 244 lbs so still on the heavy side

Chris added 12.5 aldactone to meal 1

Food was 400 protien, 400 carbs, 100 ish fats , 5 litres fluid , 0.4G salt on 4 meals

Today woke up 235 , very dry but flat , so the travel drained me and I’ve felt it. Been totally fried for the last 2 days , very litre energy

Todays diet much higher in carbs , bit more salt too , I’ll post the diet below

Right now after 5 meals I’m up to 239 and the look is much better , fuller harder and look sharper too

Trained light upper body today

Tomorrow another full day of eating and resting , so the look should improve

meal 1
4 eggs
150 gr oats
25 gr honey
4 crank salt (0.4-0.5 g )

meal 2
150 gr oats
70 whey
25 gr honey

Meal 3
225 gr chicken
400 gr rice
50g honey
6 cranks salt

meal 4
225 gr chicken
425 gr rice
4 crank salt

meal 5
5 eggs
350 gr rice
4 crank salt

meal 6
200 gr chicken
400g ar rice

[Sasan Heirati]

Today’s diet

meal 1
4 eggs
200 gr oats

train
50

Meal 2
70 whey
200 gr oats

Meal 3
225 gr chicken
200 gr rice

Meal 4
225 gr chicken veg

meal 5 + 12.5 aldactone
6 eggs

Meal 6
90 whey

[Sasan Heirati]

241.5 today. Down a touch.

Today Chris removed carbs from meal 4 I’ll post the diet below.

He also added 12.5 aldactone to meal 5.

5 days out so we start to pull the water out slowly

Trained delts today. Fatigue very high , motivation quite low

Definitely stopped after this show

[Sasan Heirati]

242 today. 6 days out. Weight still coming down nicely

I think Chris has timed this perfectly

Same diet as yesterday , no changes at all.

Trained legs today, knees felt improved a bit more again which makes me happy. I’d say they are 80% recovered now

Not much else to repost

Fatigue kicking in harder now as weight drops