[Sasan Heirati]

New diet, cardio, cycle
Getting harder. Love it
8.5 weeks out

30 cardio
Meal 1
2 eggs
8 egg whites
120 g oats

Meal 2
300 g potato
250 g chicken pre cooked weight

Train

Meal 3
200 g rice
350 g fish pre cooked weight

Meal 4
70 g whey. Protein measure

Meal 5
300 g chicke. Pre cooked weight

Meal 6
275 g lean steak
Sent from my iPhone

Rest day

30 cardio

Meal 1
2 eggs
8 egg whites
80 g oats

Meal 2
250 g chicken pre cooked weight

Meal 3
200 g rice
300g fish

Meal 4
300 g fish

Meal 5
250 g chicken Pre cooked weight

Meal 6
225 g lean steak

Cycle
900 test E
400 mast e
250 deca
100 tren e
25 t3
0.5 adex ED
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

Up 2 lbs from high day. Feel fuller and tighter. Zero bloat. Perfectly timed high and good amount. Chris nailing it as usual

Today I realised I’ve made a mistake with my time line, we have 8.5 weeks left till Spain instead of 9.5. Oops lol.

Chris isn’t bothered but he’s made some changes to food and cardio. Also added tren at 100mg and 0.5 adex every other day

Will post new diet and cycle below

Chest day today. Went fantastically well

Strong, full, and pumped. Zero complains. Sticking to basics. Nothing fancy. Rep speed varies with how I feel it’s working the most within the set. No set rules

Chest
Flat smooth 2 x 6-12
Incline smith 3 x 8-12
Flat hammer 3 x 6-10
Incline hammer 3 x 6-10
Decline Atlantis 3 x 6-10
Pec dec 2 x 10-15

[Sasan Heirati]

High day today

Meal 1
4 eggs
6 egg whites
100 gr oats
7 bread with low sugar jam

Meal 2
250 gr chicken pre cooked weight
400 gr potato
medium cookie

Train 40 gr carb

Meal 3
300 gr chicken pre cooked weight
400 gr rice

Meal 4
75 gr whey
120 gr oats

Meal 5
300 gr steak
400 gr potato

Meal 6
70 whey
100 gr oats

[Sasan Heirati]

242 today but tighter and not too flat

Awesome high carb day today with 2 meals left

I’ll paste the menu after this post

First high day where I feel skin getting tighter cos it’s thinner.

Back training felt amazing. Haven’t felt that connection in a few seasons. Got a slight left shoulder niggle so hopefully it’ll go away that’s my one good shoulder left so fingers crossed haha

All in all feel really good. Fuller leaner better

Back and abs
Rope pull overs 2 x 10-15
Wide grip pull downs 3 x 8-12
Narrow under pull downs 3 x 6-10
Bb rows 2 x 8-10
Deadlifts 2 x 6-10
Db row 2 x 6-10
Rope ab crunches 3 x 10-20

[Sasan Heirati]

So last couple days going as panned. Regular day (300 carbs) with 30 minutes cardio.

Legs was friday. Delts traps Saturday and arms today

High day again tomorrow Monday for back day. No cardio. 800 carbs for the day

Also for Tuesday, Chris said put carbs back into meal 4 which is another 60g from oats and 45 cardio for that day

He’s really trying to keep my full and round right now whilst burning off the body fat

Will get back to posting my sessions as of tomorrow they’ve been quite repetitive really.

You know me by now. I go in with zero plan, but I know exactly why I need to do as I start warming up. I’ve mastered listening to my body pretty well by now.

No set training style or methods I use ALL of them. No set volume or frequency either. I go totally by feel and bodies feedback

[Sasan Heirati]

So high day yesterday don’t. 800 carbs with insulin at meals 1, 2 and 5

Up 2 lbs today.

Today no cardio, but 30 minutes goes back in tomorrow.

Still feel a flat, but it’s time to get all the damn body fat off so we keep going

Yesterdays chest training went splendidly well

Back to 300 ish carbs today

Chest and calves
Standing calf raises 6 x 10-15
Flat bench press 3 x 6-10
Incline smith press 3 x 8-12
Incline hammer strength 3 x 8-12
Cable fly 4 x 10-15
Dip machine 2 x 10-20

[Sasan Heirati]

Woke up light again. 244 today. Feel suuuper flat

Chris has given me a high carb day tomorrow. Same as last one around 800 carbs, 3 shots of insulin.

Needed this time cos I didn’t as much connection in the gym today

Strength still good. Intensity high. Volume high. Still an awesome
Season

Was back today. Tomorrow is chest and I’m looking forward to doing it with more carbs in the system.

My passion the training. Way more then competing so I’m happiest when I can fun the in the gym

But my body only really gets super peeled when I’m suffering which means shittier training sessions. Doesn’t affect my size / fulness so it’s just what I have to go through. Which is shit.

But that shouldn’t happen for another few weeks

Back and abs
Wide grip pull downs 4 x 10-12
High row 4 x 10-12
Panatta single pull downs 4 x 8-10
Panatta t bar single rows 4 x 8-12
Cable pull overs 4 x 8-12
Rdl 3 x 6-10
Rope cable ab crunches 3 x 12-20

[Sasan Heirati]

244.5 today so down a good chunk now

Feel lot tighter.

Flat as a pancake right now but we are digging for all our condition .

The leaner I get the flatter I get the more I realise how much size I’m missing

But is what it is and I’m gonna make the most of what I have before I can grow again properly.

Take home message, don’t stop kids, you’ll lose size hahaha

Chris has pulled out cardio as of tomorrow.

Upped test to 900. Up deca to 250 and t3 gone up to 25 daily

Will update plan soon on here

Still training daily, not had a day off in a few weeks now and feel great

Delts n traps yesterday
Panatta side delts 5 x 10-15
Smith upright row 4 x 8-12
Db side laterals 5 x 8-13
Atlantis shoulder press 5 x 6-10
Cable face pulls 5 x 8-12
Db shrugs 4 x 8-12

Arms today
Rope push downs 4 x 10-15
Smith close grip press 4 x 8-12
Panatta dip machine 4 x 10-15
Single cable push downs 4 x 8-12
Single cable curls 4 x 10-15
Hammer S preacher curls 4 x 6-10
Db curls 6 x 6-8

[Sasan Heirati]

Quads + high carb day

Going down really well. High carbs coming at a good time cos I felt very very flat in the gym today.

All clean carbs plus 1 muffin. Oats bread rice and potato. And some jam

800g by end of the day so it should top me up just enough to take a good chunk of fat off again over the next few days

I want to be totally and disgustingly peeled. So I really don’t care for more food right now. Only if I really have to, I’ll eat up.

Quads + 1 ham
Laying ham curls 4 x 10-15
Leg press 7 x 10-20
Leg extensions 5 x 15-20
Wide stance, machine press 3 x 12-15
Single legged leg press 3 x 8-12

[Sasan Heirati]

Very productive couple days yesterday and today I feel quite a bit leaner. Weight is down to 245, although I do feel very flat.

Appetite is high. And some fatigue kicking in

Chris has given me a high carb day tomorrow. 850 or so carbs, insulin at 3 meals

Still training really well. Strength is up, pumps are ok. No days off yet, been 2 weeks now with a rest day and I feel ready good still

Yesterday was back day. Today was chest. Legs tomorrow

Things are moving nicely now!

[Sasan Heirati]

Back down 3 lbs today. Starting to think maybe it was digestion / hydration. I think maybe I wasn’t drinking enough. Yesterday I drank water all day.

Today was hamstring calves and cardio.

Great session. I’m definitely gonna split hams and quads up for now. See how it goes

Cardio was ok. Did the whole 60 minutes on treadmill. Made sure my heart rate was above 110. Nothing used just making sure I’m burning body fat

Chris cut more carbs today so I’ll update my diet. Carbs down to about 280g.

Body fat should moving off faster very soon

Hams & calves
Laying ham curls 4 x 10-12
Standing ham curls 4 x 8-10
Seated ham curls 4 x 8-12
RDL’s 5 x 5-10
Standing calf raises 4 x 10-15
60 minutes treadmill walk

[Sasan Heirati]

Hey Mate hope you’re well, a non bodybuilding related question. How are you finding the new car? What’s the spec like now? Give us your top gear review

Answered this above buddy thank you

[Sasan Heirati]

Very oddly, I’ve gained another 2 lbs. So that’s 4 lbs in 2 days. Chris says he’s not bothered.

But he’s extended my cardio for tomorrow to 60 mins post workout

To jolt start the engine so to speak.

Either way I feel fine. Looking forward to meals now but I wouldn’t say I’m that hungry. Training feels great.

Arms today went great again. Did a little chest overlap too

Tomorrow I’m doing hams and calves. Just feel like splitting legs so can have an extra lower day. Otherwise legs comes round too soon and that’s no good for my knees

Arms, chest and calves
Standing calf raises 6 x 8-15
Seated pec dec 3 x 10-15
Flat close grip smith 3 x 8-10
Db kick backs 3 x 8-12
Straight bar push downs 3 x 12-15
Over head ext rations 3 x 10-15
Single cable extensions 3 x 8-12
Straight bar cable curls 3 x 8-10
Single cable curls 3 x 8-12
Seated machine curls 3 x 8-12
Dip machine 3 x 10-15

[Sasan Heirati]

I like this question. A lot 😀 the Mustang is so much fun now mate. So I won’t more with all the mods (unless you want to know) but basically I’ve had pretty much everything upgraded. Power, handing, brakes, body, wheels and so on…. It’s now running 857bhp. And it’s just a wild and awesome drive. Rear wheel drive so it’s taken a lot of learning. Honestly I love it, handles well now, could still stiffen it up more to handle better but it’s my daily so I wanted comfort too. Very fast, but very smooth and planted so you feel safe. Great for road trips or racing. But that power is a lot so if you just plant your foot carelessly the car will send you sideways into no where haha

[Sasan Heirati]

Weight jumped 2 lbs today. No idea why. Maybe digestion. Either way, Chris was happy with the check in today. Said it’s the best overall look so far.

So we crack on

Delts n traps today, felt really good. Right shoulder is aching but it’s manageable.

Might be due a rest day in the next few days but for now training performance is flying and I’m getting better daily. So I’m gonna keep pushing it

Delts & traps
Panatta side laterals 4 x 10-15
Smith upright rows 4 x 8-12
Db side laterals 4 x 6-12
Atlantis shoulder press 2 x 6-12
Cable face pulls 4 x 10-15
Reverse pec dec 4 x 10-15
Cable shrugs 4 x 10-12
Db shrugs 2 x 12-15