[Sasan Heirati]

Rest day today. It’s Persian new year so went to my mum and dads for food (I had salmon and rice prep portions) sadly I had to watch everyone else eat all the yummy Iranian foods my mum cooked dammit haha

Not much else to report really. Feel leaner today.

I have a feeling I’ll come in fairly fast.

But we’ll see, I’ve learned to never try predict a prep lol

Hope everyone is well : )

[Sasan Heirati]

I think this is a good setting to use insulin during a cut for sure. And it looks like you’re being careful.

[Sasan Heirati]

Day 2 of diet. Down 3 lbs to 255. Will be from dropping the daily cheat meal mostly. Feel really good for it

Get a little increase in appetite today too which has been nice

Trained chest and it went great. Felt full pumped strong and connected the entire session.

Super start to the week

Chest and calves
Donkey calf raises x 3 sets
Standing calf raises x 2 sets
Flat smith press x 3
Incline db press x 2
Decline machine press x 3
Dip machine x 1
Pec dec x 3

[Sasan Heirati]

Lot of great coaches as a part of the TBJP team here. Most of us athlete also coach. Each one can help.
First check, 200-300mg test only will go a LONG way. You won’t need anything more

[Sasan Heirati]

Start of the cut diet & cycle. 14 weeks pit

MEal 1
4 eggs
6 eggs whites
100 gr oats
4 bread with low sugar jam

MEAL 2
200 gr chicken cooked weight
300 gr potato

TRAIN

MEAl 3
200 gr chicken cooked weight
300 gr rice cooked

MEAl 4
 75 gr whey
120 gr oats

MEal 5
250 gr steak
200 g potat0

MEal 6
 70 whey

Rest day 

30 cardio

M1
4 whole egg, 6 egg whites
150g oats 

M2
200g cooked chicken 
200g potato

M3
200g cooked chicken 
200g cooked rice   

M4
90g whey 
100g oats 

M5  
200g cooked steak 
200g cooked rice   

M6
90g whey 

Cycle
800 test E
400 mast e
150 deca
12.5 t3 x 2 days
25 t3 x 1 day —- repeat
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

So Chris switched up the diet to start cutting as of today.

(Yesterday was rest day)

I’m actually happy to be dieting, which means I ate enough food to grow haha

14 weeks to get stupid lean. Hadi condition is the goal

New diet posted on the next post. Cycle has stayed the same

Back day today also, went superb well again. I felt really full big and heavy, short off season done right, I’m happy with how I look / feel for sure

Back and ABs
Panatta t bar row 3 x 8-12
Neutral grip pull downs 4 x 10-12
Hammer strengths High row 4 x 8-12
Cybex low row 3 x 10-12
CYBEX seated chest support tow 2 x 12-15
Smith RDL 2 x 8-12

[Sasan Heirati]

Arms and chest today

On arm day I’ve been hitting chest for 1 main press then with dips too. Aim was to make sure my chest has best chance for growth / stay full going into this prep

I definitely feel it’s worked. Looking at my current most muscular shot I posted, I have a lot of more fulness at the front now

Going back a decade I remember I used to hit either back to chest a 2nd time in the week , less volume, and it see
to work back then too

Doing evening twice or more frequently for me never really worked, recover wise I didn’t manage it but hitting one body part again seems ok
, especially in a calorie surplus

Food going in well

I’m ready to GET PEELED : D

Arms and chest
Flat hammer strength press 4 x 8-12
Dip machine 4 x 10-15
Single cable push downs 4 x 10-15
Single cable bicep curls 6 x 8-12

[Sasan Heirati]

Couple lbs down from rest day yesterday. Always feel better / stomach feels lighter

So delts n traps today felt really good. Zero complaints regarding training later. Doing stuff that feels ok joint wise, going heavy when I can, going lighter when I need to. Perfect balance right now

Chris is still keeping food high. I’m happy

Tonight’s cheat meal is beef in black bean n green pepper sauce with boiled right, then a couple white choc chip cookies for desert. Yummy

Delts (rear + side) n traps
Reverse pec dec 4 x 10-15
Smith upright rows 4 x 10-12
Db side laterals 6 x 8-12
Cable shrugs 3 x 15-20
Db shrugs 3 x 8-12

[Sasan Heirati]

Low iron and transferrin can mean iron deficiency. Either bleeding, pregnancy, or not enough iron in diet etc… this can explain fatigue yes… high ferritin can mean high iron or inflammation. Not sure if you’ve posted your blood results here but I can’t see them I’m sorry? Was your red blood cell count ok? Liver ok?

Some people (especially lifters) think they’re diet is perfect but in actually fact they are missing some vital nutrients since we don’t have much variety in our diets

[Sasan Heirati]

Rest day today not much to report. I try yet some stretching in on rest day, and an easy dog walk. That’s about it activity wise other then playing around with my kids or going for a drive

But it’s raining today so a drive isn’t as fun, 857 bhp rear wheel drive cars and wet roads don’t do well together haha but can still be fun

Meals going in easy

Might do lasagne tonight. I’m just gonna do as many cheat meals as I can till coach decides to start cutting

This way I’ll be itching to eat clean / lower calorie foods lol

[Sasan Heirati]

261 today a new high.

Chris is still happy, not cutting food yet he’s letting me continue gaining and I’m happy with that.

Appetite is shit. But that’s when I know I’m maxing out the off season so we keep chewing haha

Chest today. Felt suuuper round. Hit a most muscular post workout and posted on my IG

Not sure if any of you know him but Canadian mutant athlete Ron Partlow came to the gym I train to film an episode of “mutant on a mission” for their YouTube channel.
He’s a super cool guy and a bit of a legend in bodybuilding so was ace hanging out with him

Chest went great. Felt strong and huge

Chest day
Low incline smith 3 x 6-10
Flat barbell 3 x 8-12
Decline Atlantis 3 x 10-12
Cable fly 3 x 10-15
Dip machine 2 x 15-20

[Sasan Heirati]

260 lbs today which is my peak weight so far. Feels like 280 for some reason lol

I am definitely looking forward to dieting

Legs today. I jumped it forward this week as I might be busy on Thursday and tomorrow I want to train chest.

Went well! Kept volume low since my knees feel shit again but got the job done

Legs
Laying ham curls 3 x 8-12
Leg press 3 x 15-20
Leg extensions 3 x 15-20
Adductors 1 x 15
Abductors 1 x 12

[Sasan Heirati]

So down a couple lbs today, always an after a rest day. Yesterdays rest day was great went for brunch with my mum for Mother’s Day then spend the rest of the day with my partner, kids and dog

Today was back day. And man my sessions just keep getting better. Loving training again

Did quite a lot is slower rep work today, but felt strong. Definitely the strongest I’ve been for a while.

Joint pain = there but manageable.

Tonight cheat meal is KFC. Gonna go in hard.

Feel really really good right now

Back and abs
Rope crunches 4 x 15-20
Machine row singles 3 x 6-12
Hammer strength rows 3 x 6-14
Hammer strength pull downs 3 x 6-12
Rdl 3 x 6-10
Cable pull overs 2 x 10-12

[Sasan Heirati]

Split squats after hard sets of hacks and leg press can be too much for lot of guys.
It’s still very high demand movement. You’ve done your main movements so add in more stabilised work like single legged leg press. This way your volume is still there but with less fatigue

[Sasan Heirati]

Agree with kuba. I’ve seen this many clients, drop to trt and it should start to straighten out pretty fast