[Sasan Heirati]

Generally rest day has much lower energy demand then training day BUT still has a high demand recovery wise to grow, and also depends if you’re active or not.
Most lifters will lower calories on rest days, by way of carbs. But if you need the carbs to stay higher due to your workload / how beat up you are from training then that’s ok too

[Sasan Heirati]

Why is this even a question? And why is it relevant what Dallas’s readings were? If this is what “excites you” I’m sorry but you need to rethink why you’re bodybuilding

[Sasan Heirati]

274 today so still creeping up. Man I hate food right now hahaha.

Buuut I feel big and strong in the gym. Loving my training right now

Solid leg session today, yesterday’s rest paid off. Might throw more rest days in

Rest day food yesterday ended at 400p 720c 120f

RDL best for me 190 for 5 (big news for me and my glass back haha) getting strong on glute drive too:

Might throw in some burger fries tonight, since legs I’ve felt a little sick and it’s been very hard to eat but getting it down.

I will get to 290 haha

Legs
Laying ham curls x 4
Kick back machine x 2
Glute drive x 2
RDL x 2
Leg extensions x 4
Leg press x 3
Adductors x 1

[Sasan Heirati]

If you’re confused, just count everything. BUT , aim for your main protein intake to come from complete sources like chicken beef eggs whey etc.

[Sasan Heirati]

Far too long. Just pic a different/ similar
Movement. Dont need to marry yourself to a set sequence of exercises

[Sasan Heirati]

273 today. Creeping up

Yesterdays food finished at around 400p
989c 120f so a great amount

Today’s been a rest day. So not not much report. Trying to take 2 rest days weekly now. More if / when I need it

Split right now is what’s always worked for me

Back & abs
Chest & calves
Rest
Legs & abs
Delts traps & lats top up
Arms, calves & chest top up
Rest

[Sasan Heirati]

If it wasn’t upper lower I’d say a 3rd day is sometimes ok if it’s a smaller muscle group. But the demand U/L puts on recovery is very high so I agree with everyone else here

[Sasan Heirati]

272 today and feeling fuller / better already

Chest today and it felt really good. Tested out the flat smith press and managed 4 plates for 8 reps so that’s a up there with some of my strongest sets

The whole session felt solid and strong. Pumps were much better today too

All in all a great day

Ready food wise I hit 950c 400p 80f

Aiming for similar today but get fats up over 100

Chest and calves
Flat smith x 1
Incline smith x 3
Decline machine x 3
Cable fly x 3
Pec dec x 3
Standing calf raises x 5

[Sasan Heirati]

1st day back to pushing back up woke up 270 and hungry. Finally!

Macros (roughly aiming for)
400+ protein. 800+ carbs 150+ fats.

Anabolics will go back up any week now

Back day today felt great. Felt strong, not overly pumped cos I haven’t been eating a lot last few days due to sickness

I’m excited to keep growing!

Back and abs
Single arm low row x 3
Single arm pull down x 3
Wide grip pull downs x 3
Seated chest supported row x 3
DY row x 3
Straight arm pull downs x 2
Rope ab crunches x 4

[Sasan Heirati]

PIP is never ever a good thing and most people don’t realise how bad it can be to your health too. If it’s made with cheap synthetic (long shelf life) carrier oil which most 400 and over blends are, then it elevates systemic inflammation straight away for a few days

Bin it and get a better brand / batch.

[Sasan Heirati]

Sleep can affect everything. But also, maybe it’s time to increase energy / improve recovery via adjusting volume or food intake… changing rep ranges sometimes helps me too. Also depends on your growth. And what your goal is etc

[Sasan Heirati]

Depends where that point in the cut is. And it’s also quite individual for example last few weeks of a contest prep when I am extremely lean , not only is there zero progress in the gym, but things drop off too, BUT that’s ok cos it doesn’t hurt my physique. IF it was hurting / shrinking my physique OR its early in the cut and it really bothered me, I would pull back on volume.

Aim on most cuts for me should be to retain muscle, this can be done on much lower volume training. And this allows your to stay / get stronger.

I don’t see any benefit to more
Rotations at this point

[Sasan Heirati]

There’s no set answer for this and I think you should take advice from non fertility professionals with a pinch of salt.

Having said that, I had my first boy my coming off clean. Everything. Only when you’re OFF OFF, do your testes start to kick back in. HCG / HMG etc they’re all still synthetic and will signal your natural production to shut down

My 2nd child was conceived during a blast, I didn’t have time to come off. Just too 2.5mg cialis every day to boost performance.
He was conceived after 4 months

I maybe an exception to rule but that’s my experience

BUT you can conceive whilst on trt + HCG and FSH (better then HMG)

But for your case with 0 count it might be like difficult

I would run a low TRT with 300-500iu HCG x 3 days weekly. Then get your sperm tested again.

If still low , stop TRT and run HCG only

If still low. Stop HCG and just wait till your LH and FSH level starts to come back up and start creating sperm

It’s different for EVERYONE

[Sasan Heirati]

Definitely get some bloods done see what level your hormones are

Ghrp’s- waste of time. Trust me. At your level A-you don’t even need them and B- you should live the lifestyle and train your body to become as efficient as possible on its own

[Sasan Heirati]

Depends how your pull day is set up? Exercise selection / rep ranges etc? If you’re loading your lowered back quite heavily on back day as well as doing heavy stiff legs on leg day this might be too much stress on your lower back without some rest in between