[Sasan Heirati]

Don’t know enough info to answer this correctly. Depends how much water / glycogen and fat you were holding. How much muscle you have. Your level of training etc etc… If you weren’t here bloated or fat then That’s a pretty big drop so either deficit was too big, or you were just holding a considerable amount fluid.

[Sasan Heirati]

So Chris gave me big high day today. Then a moderate one tomorrow

Came at a good time cos performance in the gym was starting to slow down

I’ll paste the menu below.

My breakfast (pre) was huge today like 350 carbs so I had a really good back session.

Focused mostly on lats / width work cos my lower back has been quite tight and sore

Had a deep tissue massage after training so I feel a lot better

I might alternate back thickness work work back width work to take some of the pressure off my lower back

Back day
Rope pull overs 2 x 20
Wide grip pull downs 3 x 10-15
Underhand pull down 3 x 8-12
Neutral pull downs 3 x 6-10
High row 4 x 8-12
Low row 3 x 8-12
Db row 2 x 6-10

[Sasan Heirati]

Sas,

What veggies do you add?

Thanks,

Triv

Mostly green beans and spinach. I either cook the beans in the microwave then add sweetener.
Or I cook them on the pan with some soy sauce and salt. Spinach I just microwave and add hot sauce. I like easy quick cooking lol

[Sasan Heirati]

Current training day diet and cardio

7.5 weeks out

MEAl 1
 2 eggs 8 egg whites
150 gr oats

TRAIN

MEAL 2
200 g potato
250 gr chicken pre cooked weight

MEAl 3
 300 gr fish
200 gr rice

MEal 4
70 whey

MEal 5
 300 gr chicken veg

40 cardio

MEal 6
 275 gr steak veg

[Sasan Heirati]

Dropped again just below 240 today

Fatigue and hunger both creeping up some more.

But I feel alive : D

Skin around my lower abs thinning out now. Lower back getting tighter.

Glutes still a bit to go before they start to show through

I feel flat most of the time but that’s expected on 200 carbs

I’ve changed training to after meal 1 so Chris has allocated cardio later in the day

Cardio is super easy. I don’t believe in exerting a lot of effort in cardio anymore I don’t think it’s conducive to maintaining size and gym performance for an open class bodybuilding.

Slow and steady wins the race

New diet lay out and todays delts n traps n triceps session below

Delts traps triceps
Smith press 4 x 8-12
Smith upright row 4 x 8-12
Db laterals 4 x 8-12
Cable laterals 3 x 8-10
Smith shrugs 5 x 10-12
Ez bar push down 3 x 15-20
Over head cable extensions 3 x 10-15
Single cable extensions 3 x 8-12

[Sasan Heirati]

Down a couple lbs to 240 today

Today I feel considerably leaner

Can see skin tightening and sucking in more around my lower back, lower abs and hips.

And I have low blood sugar feeling a lot of the day, and just walking around the house feels tiring so I know for sure I’m burning fat constantly.

Might sound exercise for 7 weeks out but this is exactly where I want ti be

Those who spend majority of the last 6-8 weeks feeling “good” usually don’t get totally peeled / stage condition. They just get close… which isn’t what I want

Bring on crazy condition : D

Awesome leg session today. Basic, effective, simple and fun.

Legs and abs
Belt squat 4 x 6-10
Laying ham curls 4 x 10-12
Seated ham curls 4 x 10-15
Hack squat 3 x 6-10
Leg extensions 4 x 15-20
Single leg leg press 3 x 10-12
Rope crunches 5 x 12-20

[Sasan Heirati]

Chest day with some extra carbs went down splendidly

Felt more of a pump. Felt strong too.

Really keeping my pace high in training right now. 20-60 seconds rest between most sets. 2 minutes for bigger lifts like squats / deads etc.

This really works so well for my look. And also keeps me from building up the loading in movements so suits my old joints a lot, and at same time stimulating muscle effectively

I think in general this kind of training which promotes faith us by maintaining that blood volume high through the session has always worked for me. Plus I get lean faster like this too.

Mind muscle connection is super high like this and joint stress low

Don’t get me wrong…. I go heavy if and when I can. I love going heavy! I build lot of muscle with heavy basics and I’d never change that. Heavy basics = king…. But more so earlier on in my journey

Just now I fight a lot of pain most of the time. And I don’t want to be a useless dad with my 2 sons so I need to prioritise

Chest and side delts (want to remove shoulder day this week due to joint pain)
Flat smith press 2 x 8-12
Incline smith press 3 x 6-12
Decline Atlantis 4 x 6-10
Incline cybex 3 x 8-12
Cable fly 3 x 15-20
Panatta side delts 8 x 6-12

[Sasan Heirati]

So rest day yesterday. First rest I’ve had in 4 weeks and man was it needed

Feel better today ready for chest day

Today weight jumped 2 lbs to 241.6

Chris has given me slightly higher cardio diet today. No insulin. Moved cardio from fasted to post workout

Menu below

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

MEAL 2
250 gr chicken pre cooked weight
300 gr potato

TRAIn and 30 cardio after train

MEAI 3
250 gr chicken pre cooked weight
300 gr rice

MEAI 4
100 gr oats
75 whey

MEAI 5
275 gr steak veg

MEal 6
70 whey

[Sasan Heirati]

Yesterday saw a weight increase of 2 lbs
. No real reason, one of those things.

It went back down and below base line today, dropping almost 3 lbs.

And I feel lot leaner today.

Arm day was very short yesterday due to family thing I had to be in and out in 30 mins but that wasn’t a bad thing since I was so fatigued I should have really took a rest day

Today I felt much better, so I think a fast pump session served as a bit of active recovery yesterday

Back day today. Coming round fast. Went really well. Stuck to some basics again. Trying to go back to what built my back in the first place and it feels good.

Back and Abs
Rope crunches 4 x 10-20
Single hammer s pull down 2 x 8-12
Wide grip pull downs 3 x 8-12
Underhand pull downs 3 x 6-10
Barbell rows 3 x 6-10
Deadlifts 3 x 6-10
Db row 3 x 10-12
Single low row 3 x 8-13

[Sasan Heirati]

Little more weight drop today. Feel a little leaner.

Fatigue kicking in more. Hunger is hiiiigh. And I feel alive hahaha

Delts and traps today. Went really well. Threw in some smith over head press, more line a front press with a narrow hand positioning, mainly front delts. High rep range 15-20, 30 second rest. Pump was insane. This is so I don’t load my shoulders too much.

Cardio this morning was done on my treadmill in my garage.

Easy work so far

Delts traps calves
Standing calf raises 3 x 10-15
Donkey calf raises 3 x 15-20
Smith front press 4 x 15-20
Db side laterals 5 x 6-12
Smith upright row 4 x 8-12
Smith shrugs 4 x 6-10
Reverse pec dec 4 x 10-20

[Sasan Heirati]

Drop down to 242 today and feel leaner for sure.

New diet didn’t take long to kick in. Appetite up. And can feel the lower energy. And I like it, with 8 weeks to go it’s time the diet started to bite. The harder it bites, the leaner I get ; )

Quads and abs today went really well. I’m enjoying the safety bar squats right now. They feel smooth and almost pain free for my knees so I’ll run it for a while. Since I haven’t squatted much at all for the last 10+ years, I think they’ll benefit my physique, and fat loss too.

Chris said my abs don’t look at deep as they used to when I last competed, so I’m training them heavy 3 x weekly

For cardio this morning, I took our dog for a nice brisk walk.

Quads (1 ham) and abs
Laying ham curls 4 x 8-15
Leg extensions 5 x 10-20
Safety bar squats 4 x 6-10
Leg press 4 x 10-20
Single leg press 3 x 8-12

Rope ab crunches 4 x 10-20

[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