[Sasan Heirati]

Up a little today to just under 247. So barely moved much this week but I think 700 carbs will get things moving

I’m also going to put an off plan meal in during the week or Saturday. Something clean ish. Somewhere I can take my family for lunch so this will bump calories and as of next week I’ll probably increase fats and or protein. More calorie dense foods is what I’ll likely add. I don’t like too much volume of “cleaner” foods, I feel it over stretched the gut and when I’m gh test insulin etc this can’t bode well especially at my age.

Cycle wise I’ve adjusted it. Taken out masteron and added eq. I prefer eq right now as it’ll add volume and allow my estrogen go up a little. I love the pump and strength eq brings also.

I doubt I’ll venture away down test eq gh and insulin this off season. I feel best and may always come out better on these. My mood and sex drive is also at its best on these compounds. Test + gh + insulin. What more do I need

600 test
200 equipoise
100mcg t4
Gh 5iu before bed

Delts and traps today. Awesome session. This is purely pump / blood focused training session. No pressing if I can help it so I can save my shoulders for heavier chest and back days

I feel more time under tensions does plenty to grow side and rear delts, traps also, front delts get plenty stimulus on chest day. And I also do close grip bench or dips on arm day so they get hit there too

Arm day is so isn’t fashion to delt day. Higher pump / blood volume work.

I’m trying not to overlap muscles as much as I can’t help.

I need to make sure I don’t pick up any more / worse niggles / injuries over this next off season. Being able to consistently get in the gym and stimulate muscle week after week for as long as I can is going to be key to me packing on the muscle I need for next season.

Getting stronger where I can safely. And then using feel / pump and reaching failure points with perfect mind muscle connection also.

Delts, traps calves
Reverse pec dec 3 x 8-15
Db bent over uprights 2 x 8-12
Db side laterals 2 x 10-15
Machine side laterals 2 x 15-20
Smith upright rows 1 x 12
Smith shrugs 2 x 10-15

[Sasan Heirati]

Down a lb today to 245 so I’ll be upping carbs a bit. Only mainly because appetite is still so high, if appetite was ok I’d maybe wait another day or so

Yesterday I did 650 ish so today I’ll shoot for 700

I decided to train today instead of rest. Only because on Friday I have to take my car somewhere for some work so there’s a chance I won’t make the gym.

I did a hamstring focused leg day

Constantly on the fence whether to split legs up. So run a 6 day split.

I’ve always responded well to a single leg day , and my legs don’t need extra work, but I like the idea of cause less fatigue in one day, quads hams and glutes is a big session, and altho it’s always worked, I feel like I can maybe isolate my hammies / glutes and quads a bit more separately when fresh

Plus an extra day in the gym, that’s just more fun!

But I’ll think on it and decide.

Hamstrings, glutes, abs
Standing curls 2 x 10-15
Laying curls 2 x 7-10
Seated curls 2 x 8-12
Kick back machine 3 x 10-15
Rope ab crunches 3 x 10-20

[Sasan Heirati]

What a chest session today. 650-700 carbs seems to be the perfect spot for me right now

I felt so full and pumped. Strength and endurance were there in spades.

I am keeping work sets down to 1-2

Per exercise right now but it’s hard to stop there haha

Appetite is high. Muscles feel full all day. I don’t feel lean lean anymore but still very lean.

Not bad for 246

Foods I’m used are listed below

Eggs whites, chicken, beef mince, Jp whey, oats, Jp cream of rice, white bread, rice, banana, mixed berries, mixed exotics fruits (pineapple mango etc) honey, peanut butter, variety of veggies Jp superfood,

Excited to keep growing

Chest and calves

Smith incline 2 x 6-10

Atlantis decline 2 x 6-12

Cybex incline 1 x 15

Panatta dip machine 1 x 18

Cable fly 2 x 10-16

Calf press on leg press 4 x 10-20

Will you do FDOE on your YouTube soon? [/quote]
Yes definitely! I’ve opted to to filming and editing myself (mrs will edit) so it’s just taking a little while to get some basic equipment and work things out. Once I start rolling, I’ll film more often for sure

[Sasan Heirati]

You can and should trt on just test.
Mast / primo etc effect neurology and aren’t produced naturally in the body so as far as trt goes I just don’t see them being the healthiest option unless absolutely necessary .
You can try control estrogen used TBJP estro supplements or using 100mg Diindolylmethane (DIM) and 500mg calcium d-glucarate twice daily (natural supplements going in food) and also using a lower test dose. Low dose Aromasin is also a very safe AI even if AI’s get a bad wrap these days

[Sasan Heirati]

I’m with Kuba also

But I’m also of the mindset that insulin should be used when there’s a need for it. Post diet there’s zero need since your body is extremely efficient at partitioning nutrients and storing them. It’s a tool better left for when food starts to get ramped up

But either way, you can’t go wrong with slow low dosage of Lantus in the background for a good while and titrate up as carbs get high. I don’t see a need for going over 20-25iu for most athletes

[Sasan Heirati]

Agree with Hilly here in that urea and
Creatinine can expectedly be higher, were you fasted and well hydrated when bloods were drawn? And ideally need to have had 2 days off training and heavy eating also. They will likely be ok.

Prolactin can be fixed with p5p supplementation.

T4 will recover over a few weeks.

What was the reason for t4 if you don’t mind me asking ? Did you run gh?

[Sasan Heirati]

What a chest session today. 650-700 carbs seems to be the perfect spot for me right now

I felt so full and pumped. Strength and endurance were there in spades.

I am keeping work sets down to 1-2
Per exercise right now but it’s hard to stop there haha

Appetite is high. Muscles feel full all day. I don’t feel lean lean anymore but still very lean.

Not bad for 246

Foods I’m used are listed below

Eggs whites, chicken, beef mince, Jp whey, oats, Jp cream of rice, white bread, rice, banana, mixed berries, mixed exotics fruits (pineapple mango etc) honey, peanut butter, variety of veggies Jp superfood,

Excited to keep growing

Chest and calves
Smith incline 2 x 6-10
Atlantis decline 2 x 6-12
Cybex incline 1 x 15
Panatta dip machine 1 x 18
Cable fly 2 x 10-16
Calf press on leg press 4 x 10-20

[Sasan Heirati]

I’m with Kuba and Clare. I would bump it up for sure, protein is ALWAYS better higher this is muscle building. It’s an insurance policy ti guarantee muscle repair and forth. IF it’s a little too much your body will just convert and use it as energy. But increase it and se see you feel , worse case you don’t feel
Great and you reduce it back down

[Sasan Heirati]

New weeks new body weight. 246 lbs today so now 16 lbs up on stage weight

Yesterday (Sunday) was family fun day cheat day : D this will be a constant “switch off day” throughout my off seasons and right into the next contest prep

No training, no tracking meals, lots of family time. Some car driving / washing lol. Food wise I might still eat my usual meals then snacks on top, or a cheat meals or 2, what ever I fancy , I do intend to eat more then usual but I also won’t force too hard either

It’s a total mental and physical break day this is going to play a big roll for me in progressing all off season.

Today was back day. Really god session. I feel full and pump, and strength is climbing fast. It’s not to be enjoying training again.

Volume still low but creeping up slowly

Food this week will be at
350p 700c 55f

Back and abs
Straight arm pull overs 1 x 15
Neutral pull down 2 x 8-12
Wide grip pull down 2 x 8-12
Low row singles 2 x 8-12
Seated chest support row 2 x 8-15
Cable rows singles 1 x 10-12
Deadlift 1 x 8
Rope crunches 3 x 10-20

[Sasan Heirati]

I don’t staying with t4 first then adding t3 3-4 weeks later works great for me but adding both at same time also a good idea

[Sasan Heirati]

So gained 4 lbs over the last 2 days. Up to 245 now and rush’s 15 lbs over stage weight

Food – 350p 620c 55f

Feel better now. Fatigue is still quite prevalent. Legs still feel heavy but getting better

Yesterday was rest day. Today was delts.

Tomorrow will be rest + family fun day Sunday. So eating what I feel like it. Will be a mix of normal meals and off plan stuff.

This fun / cheat day Sunday will be a constant all off season. A totally mental and physical break from anything bodybuilding. Lots of calories, family time, ready for a big back day Monday to bring this crappy back up

Delts traps today
Reverse pec dec 3 x 8-12
Db side laterals 3 x 8–15
Bent over lateral / uprights 3 x 8-10
High incline smith press 2 x 6-10
Db shrugs 2 x 10-15

[Sasan Heirati]

Lost 1 lb yesterday taking in 580 carbs. Could have been anything but considering I only
Gained 1 lb the day prior after almost 800 carbs I’m taking it as a sign to increase carbs a little more

Shooting for 620-640 today. Protien at 350 (might go up soon) and fats at 55-60

But I haven’t felt as much low blood sugar symptoms today.

And felt very full in the gym feel fuller in general walking around

More thoughts on training plans… I’m not going to increase frequency on anything. I’m going do what’s always worked for me.

The difference this year is food and cycle will be more consistently in place to make sure in growing

If anything, since my legs are such a strong point and grow quit easily , I will maybe reduce volume on that day, and add some to back and chest where it’s needed

So 5 day bro split.

Monday – back & abs
Tuesday- chest & calves
Wednesday- rest
Thursday – legs & calves
Friday- delts & abs
Saturday- arms
Sunday- rest

As of next week. As this week im just sussing things out recovery wise

Today was arms and calves
Standing calf raises 4 x 8-15
Dip machine 3 x 6-10
Rope ext 2 x 10-15
Straight bar push downs 2 x 10-12
Rope curls 3 x 10-15
Straight bar curls 2 x 6-10

[Sasan Heirati]

242 today so a lb up.

Yesterday I went a lot higher on carbs than planned. It was between meal 3 and 4, blood sugar dropped hard and most of the day it was dropping between meals so I just got a ton of carbs and stuffed my face : D

White bread, rice cakes, jam, honey, banana and a bit of peanut butter. About 250 carbs 20 fats

My days total macros ended up
330p 750c 60f

And it didn’t hurt at all, in fact it probably saved me from waking up flat. My body is just burning through everything right now

This is what happens when I try and rebound with mostly clean foods lol

Anyway today aiming for 350p 650c 50f

I trained legs today. Chest yesterday . I might rest tomorrow but I’ll see how I feel

My plan is hit back and chest twice weekly on most weeks if I can. Really force them to grow.

Volume and load still low for now to allow my body to recover

Legs and abs
Laying ham curls 2 x 8-12
Standing ham curls 1 x 15
Hack squats 2 x 8-10
Leg extensions 2 x 12-20
CYBEX Leg press 1 x 12
Rope ab crunches 3 x 12-20

[Sasan Heirati]

Hey Sas!

Congratulations for your Place! Man u looked so so sooooo sick!

I follow your log all the time and all I can say it is TREMENDOUS how u handle diet, Training and supplementation!

I think not really people Are able to do this like u do with all your – How can i say this – with all your intuitive Training and so on! Its really refreshining to See that this Type work too and just go by how u feel!

Keep going man! Love to See the Future!

Thank you very much Felix! I’ve just always done whah feels right / makes most sense to me. And a lot of trial and error along the way has led me to this point

I’m really glad you enjoy the log

Thank you for your feedback : )

[Sasan Heirati]

So day 2 of my “rebound” gained 1 lb. 241.1 today

Yesterday macros were
300p, 550c, 55f

So I’m pretty much repeating this today

I don’t kind an initial fast ish weight gain for the first 1-2 weeks. Since my fatigue is still so high it’s affecting my training

As long as I don’t get sloppy I don’t mind getting up to 250- 255 pretty quick.

Aim is to feel better. All the time.

Hunger is high but that doesn’t bother me since is a decent amount of food.

This heat wave doesn’t help. Can’t win lol

Cycle wide I’ve kept a little higher then initially planned

500 test
300 mast
100mcg t4
5iu gh before bed

Once I’ve reached 250-255 I’ll drop to a hrt for a while ti re sensitise then go again