[Sasan Heirati]

Main question is are you progressing? No need to worry about numbers or thinking about adding more drugs if you’re always making progress. 500mg drugs totally is a very nice sweet spot to grow on

[Sasan Heirati]

Very cool physique already for 16 years old well done mate. Keep doing what you’re doing, primarily just enjoy the process, eat lot of good food with treats, train basic and heavy, learn what your body likes and doesn’t like. Dont over do the volume or isolation work. Get in, lift hard and have fun.
If you’re stuck on lifts, rotate them out and come back to them later or rotate your rep ranges and rest times. Dont focus purely just on strength but do get strong where you can.
Body fat looks fine to me but I some on here might disagree. Diet down for 4-6 weeks at a time with you really need to but don’t waste too much time dieting. These are the years you’ll grow the most in both size she strength so use them
Wisely

[Sasan Heirati]

Chest day today went very well. Yesterdays higher carbs had be nice and full today

Weight actually went down after the high carb day from 248 to 246.8.

Body is nice and efficient for sure. My training intensity is so high I just burn through a lot of calories. But it’s starting to hurt my hours so I need to focus more on recovery

Tomorrow is a hamstring only day, this should break up my week as it’ll be mainly pumpy isolation work.

I should really take a mid week rest day but I not gonna resort to that just yet.

I’ll try keep rest day on a Sunday, then add one mid week if I feel I have no other choice

2 rest days would possibly work much better. I’m just being impatient. Till I need to be

Chris said “overall better today” to todays check in pics

Checking in again with him tomorrow

Chest and calves
Seated toe press 5 x 20-50
Pec dec 3 x 8-12
Incline smith press 3 x 12-15
Incline Atlantis 4 x 8-12
Dip machine 3 x 15-20
Cable flye 3 x 10-15

[Sasan Heirati]

Continues… todays higher carb day

Meal 1
4 eggs
6 egg whites
1 cup oats
4 piece bread
75 gr honey
10 iu fast ins

Train  = 30 carbs

MEAl 2
200 gr chicken
250 gr rice

MEAl 3
3 sc whey
1 1/2 cut (150g) oats
banana or apple
8 fast ins

MEal 4
 200 gr steak
400 g potato

MEal 5
 3 sc whey
 1 cup (100g) oats
15 g peanut butter

[Sasan Heirati]

New scales as of today since current ones are giving me different reading everytime I go on them. New ones are fancy and seem more accurate. But also show me 5lbs heavier, matching the one at the gym so I’ll keep those 5 lbs thank you haha

248 today. High day today too menu written below

Train back after meal 1 and walked in thinking it’ll be a mediocre season since I’m still trashed from Saturday leg day, but it turned to be an awesome workout

Felt full and pumped, strong, and leaner too. Dropped volume a touch to accommodate better recovery this week

No complains otherwise

Back and abs
Rope abs crunches 4 x 15-20
Rope pull overs 4 x 12-15
Wide grip pull downs 3 x 6-15
Single arm lat pull downs 3 x 10-12
Barbell rows 3 x 6-15
T bar rows 3 x 12-15
Dead lifts 3 x 5-15
Seated cable rows 2 x 8-12

[Sasan Heirati]

Rest day today and man was it needed

Yesterday’s leg sessions totally wiped me out.

Not done much today but some work, spend time with family, eat my meal plan and lay on the couch

Minimal movements all day

Big back session tomorrow so hopefully I’m recovered by then and it’s higher carb day : )

Hope everyone is having a great weekend

[Sasan Heirati]

1 lb up to 243 today after yesterdays high

Chris is very happy with check in today

He’s given me another high day for Monday (tomorrow is rest day)

Body is firing really really well right now

And we are just getting started : D

Legs today was brutal. Did another session of supers / trisets and giant sets to fry my quads

Totally wiped out now, in a good way. So a well needed rest day tomorrow

Legs
Laying ham curls 5 x 15-20
Leg extensions into hacks 1 x 20, 10
Extensions into hacks into smith squat 1 x 20, 10, 10
Ext into hacks into smith squat into sissy squat 2 x 20, 10, 10, 10,
Atlantis leg press into cubed seated press 3 x 20, 10

[Sasan Heirati]

Higher carb day today with chest training

Definitely needed the carb kick today was staying to feel depleted.

Trade off is I’m way leaner today. See it and feel it. And no smaller.

I tend to flatten but still look full. Which is a trait to have. In fact when I’m flatter I generally look better in terms of lines / balance etc. just have to put up with being hungry most of the time lol

Meal 1
4 eggs
6 egg whites
1 cup oats
4 piece bread
75 gr honey
10 iu fast ins

Train  = 30 carbs

MEAl 2
200 gr chicken
250 gr rice

MEAl 3
3 sc whey
1 1/2 cut (150g) oats
banana or apple
8 fast ins

MEal 4
 200 gr steak
400 g potato

MEal 5
 3 sc whey
 1 cup (100g) oats
15 g peanut butter

Chest and abs
Rope crunches 4 x 10-15
Incline smith 4 x 6-10
Flat smith 3 x 8-15
Pec dec 3 x 8-12
Decline machine 4 x 12-15
Cable fly 4 x 10-15

[Sasan Heirati]

So high carb day today as instructed by Chris yesterday. I’ll post the menu below, it’s the same as my last higher carb day. Nothing crazy

Yesterday was arms and it felt good. I definitely feel recovery has slowly since strength feels lower and my joints / regular aches and pains are worse right low

So I’ll be taking another rest day in a couple days (Sunday) once I’ve done 2 training days. To try catch up a little

If that doesn’t help , I’ll lower volume a touch in the gym.

Arms and calves
Standing calf raises 6 x 10-15
Close grip bench 4 x 10-15
Ez bar push downs 4 x 8-12
Dip machines 4 x 12-15
Rope extensions 3 x 30-40
Db curls 4 x 6-10
Barbel curls 4 x 21’s
Rope hammer curls 7 x 10-12

[Sasan Heirati]

Rest day. Woke up planning ok training but as the morning went on I realised I’m
Absolutely shattered. So as much as I wanted to train, I knew a rest day would have benefitted me more.

Also booked in for a deep tissue on my bad shoulder and back. Which has helped a lot

So it’s been a productive day towards the end goal.

Same diet.

Will be checking in with Chris again tomorrow so see what he says.

Hope everyone is well!

[Sasan Heirati]

Delts and traps today. Other then feeling a little tired everything felt good. I feel leaner today and Chris is happy with my check pics too. So on we March…

The fatigue I put down to bring in a Deficit. It’s nothing that bothers me, it’s a good thing, letting me know we’re getting
leaner

Not much ti report really. Just ticking off the days. Still tue Same diet same cycle, no cardio

Delts and traps
Seated hammer press iso 4 x 6-10
Upright rows 4 x 8-12
Db side laterals 4 x 6-10
Dh shrugs 4 x 6-10
Reverse pec dec 3 x 12-15

[Sasan Heirati]

Legs today. Felt quite tired going into it. Have had a chest cold for the past which is annoyingly me as it keeps lingering. Had a great session none the less. Some supersets today to keep volume and intensity as high as I can whilst minimising knee pain

Felt brutal. Loved it.

Can definitely feel I’m in a deficit now. And I’m embracing it

Legs
Laying ham curls 6 x 6-10
Seated ham curls 6 x 6-10
Squat press 3 x 10-15
Leg extensions super set leg press 3 x 10-20
Leg extensions super set bb squat 3 x 10-25
Walking lunges 100 steps continuous

[Sasan Heirati]

High day yesterday with chest training went down well. Gained 0.5lbs so still light at 244 lbs

Chest day was great. Solid pump, great endurance, felt very good. Kept rest times short. Added some more drop sets / rest pauses sets to up the intensity

Sent some more check in pics to Chris today

Chest and calves
Standing calf raises 10 x 6-12
Flat barbel bench press 4 x 10-15
Incline db press 3 x 12-20
Seated decline press 3 x 12-15
Incline machine iso press 3 x 10-15
Seated fly machine 3 x 8-12
Cable fly 3 x 8-12

[Sasan Heirati]

thanks, great to know that! Is there any ratio you wouldnt go above or below for prep and offseason? e.g 0.5-1g fat per kg?

Not really I just start with a low ish amount and adjust according to how someone responds.

[Sasan Heirati]

hi sas, hope you enjoyed your highday.😀I read aceto’s book where he says he sees no purpose in additional fats. Also his diet plans are usually with minimal fats. What is your take on fat consume for both offseason and prep? I think your fats from pb will be cut the next before carbs?

It’s high day today : ) i don’t get excited for high carbs in prep cos it just makes me hungrier lol

Off season both me and Chris like some fats for sure. But always start low then
Add when needed.

In contest prep Yeah Chris likes low fat. I agree with him. I don’t see the point when you can get those calories from carbs which give more benefit in terms of fulness / pump / strength etc. and fats are almost twice the calories. I think lot of people add fats for taste. Chris (and I) does like steak and couple egg yolks, so those plus chicken etc Will give more then enough fat for health function etc

Pb was cut earlier this week