[Sasan Heirati]

Diet updates with Chris is food changes today

M1
4 whole egg, 6 egg whites
2 cup (200g) oats
50g honey

Train – (30 carbs)

M2
200g cooked chicken
300g cooked rice ———- LOWER

M3
3 scoop whey
100g oats ———- LOWER
——————- NO PB

M4
200g cooked steak
200g cooked rice —- LOWER & CHANGE TO RICE

M5
3 sc whey
——————— NO OATS NO PB

Cardio- none

Cycle
600 test E
400 mast e
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

So Chris made some food changes today. Cut some carbs and fats from meals 2-5. Looks like he wants to see me tighten up.

249 today and my best look so far this prep according to Chris

17 weeks 4 days out HOPEFULLY from Arnold’s uk. If not, what ever shows I can do after that date. Or before , we’ll see

I’ll post diet update below

Legs today was brutal. I decided to do some supersets / tri sets and giant sets. With my mate. I’ve also got a cold sinuses and chest so that didn’t help but it didn’t stop me

Pump was outrageous. And by the end I felt fully fatigued in all my leg muscles AND my knees felt perfect. So I think I’ll do this more often.

Leg day giant set style
Laying leg curls straight sets 5 x 10-12
Leg ext into hack squats 1 x 10 , 10
Leg ext into hacks into bb squats 1 x 10, 10, -“
Leg ext into hacks into bb squats into squat leg press 1 x 10, 10, 10, 10
Leg ext into hacks into squats into squat press 1 x 10, 12, 12, 10
Leg ext into seated machine press 1 x 20, 15
Leg ext into seated machine press 1 x 25, 20
Walking lunges x 100 steps into body weight squats x 20

Dead

[Sasan Heirati]

As you auto regulate rest days, how does the diet on off days look like? Do you still do zero cardio at this point?

Right now rest day diet is the same as training day minus the 30g intra workout carbs

Yes zero cardio for now

[Sasan Heirati]

So yesterday was higher food day with 2 burgers and 2 fries before bed as instructed by Chris.

247 lbs yesterday. 250 today.

Yesterday was also back day. Felt really good. Decent volume, fast paced, crazy pump and sweat. Perfect for me

Did more bent over stuff again trying to really bring it my back thickness / pop. As well as width obviously.

Today was chest day. Had a training partner which is rare for me so made use of that and we went head to head on flat db presses. Hit 10-12 reps minimal rest and went as heavy as we could before failing before 10 reps. Strength and pump today both felt really great.

Zero complaints right now

Back and abs yesterday
Rope ab crunches 6 x 12-15
Wide grip lat pull downs 4 x 8-12
Close neutral lat pull downs 4 x 6-10
Bend over barbell rows 3 x 8-10
T bar rows 3 x 8-12
Seated low row 3 x 8-12
Deadlifts rdls 3 x 12-15

Chest and calves
Seated toe press 5 x 12-20
Flat db press 3 x 10-12
Incline smith press 3 x 6-12
Seated cybex incline 3 x 8-12
Dip machine 3 x 15-20
Cable fly 7 x 12

[Sasan Heirati]

Rest day today I had neuro treatment with APEX on some of my aches / pains / injures. Their treatment is insanely effective I urge you guys to look them up if you have an injury / pain / body part rush’s struggling etc

247 today so a little lighter. Wait for Chris’s orders…

Yesterday was arm day. Had a very good session, minus the tendinitis in my arms hence why I took today off and focused on rehab treatment

Felt full and pumped

Arms and calves day
Donkey calf raises 6 x 15-20
Dip machine 4 x 8-12
Close grip bench 4 x 6-10
Db kick backs 2 x 12-15
Rope extensions 4 x 10-12
Db curls 4 x 6-10
Db hammer curls 4 x 10-15
Cable single curls 4 x 8-12
Seated machine curls 6 x 12-

[Sasan Heirati]

May I also have your opnion on cardio in the offseason? Do you programme it for your clients?

Off season I prefer little to zero cardio but I do like 2-3 sessions of 20-25 mins weekly for heart health. I think cardio is a tool better left along till dieting time when it’ll have much more effect

[Sasan Heirati]

I saw your post on insta, your condition doesnt look like 18 weeks out at all lol because you are so more like 6 weeks out, how is it possible that without cardio and big changes in diet to get this lean so fast? or is it because your genetic freak?

So i did a hard diet earlier in the year March/April time. Then I kept things pretty tight since then. I’m not usually tuis lean at 18 weeks out. In fact I don’t like to be this lean at all at the start of prep. But also but I’ve been doing this for 2 decades. Lot of Bulking – dieting – repeat, so my body responds very well

[Sasan Heirati]

cant wait to see u back on stage !

Thank you. I’m looking forward to it too!

[Sasan Heirati]

18 weeks out hopefully from Arnold’s uk. Invite pending.

248 lbs

M1
4 whole egg, 6 egg whites
200g oats
50g honey

Train – (30 carbs)

M2
200g cooked chicken
350g cooked rice

M3
3 scoop whey
125g oats
15g pb

M4
200g cooked steak
350g cooked pasta

M5
3 sc whey
100g oats
15g pb

Cardio- none

Cycle
600 test E
400 mast e
2.5 iu gh AM
2.5 iu gh PM

[Sasan Heirati]

Rest day today. 248 and I feel sharper for sure

The look in general compared to the 256 or so a few weeks ago when I started with Chris is just so much better.

Fuller rounder tighter and more dense

No complaints

Checked in with Chris again today, let’s see what he says.

I’ll update my current diet and cycle at 18 or so weeks out from the (hopefully) Arnold’s uk

[Sasan Heirati]

thanks for the answer! How can you tell if one needs extra restday/refeed? I am roughly 4 weeks out and weight and keeps dropping and i am leaner but flat. strength is dropping too, from 90% of my offseason two weeks ago pr to 70% now. Please kindly help me with some advice

Impossible for me to give you good advice here Paul cos I don’t know how you look how you’ve dieted where you metabolism is how much fat you have to lose etc etc. Fat loss at the sacrifice of strength is ok at this point as long as you’re not losing muscle ie more then 4 lbs per week as a guesstimate. EVERYONE is so different I prep so if was to say “do this and you’ll get better” I’d be telling you a lie cos I don’t know.

Have faith in yourself. If you grow you’re just getting worse / not getting leaner and you’ve tried all your options like deficit thought food / cardio etc etc then have a moderate refeed and see how you respond.

[Sasan Heirati]

Bro Love heart and love care you prefer to use it in suggested dosage all year round ?? ( 2 caps love heart and 5 caps love care ) ?? Or prefer to make cycles with love care 2 months on and 1 month off for reason which have very high dosage of nattokinase?

I take love heart year round. Vitals and heart care I take when dosages go up [/quote]

Love heart … 2 caps per day or when push the dosages double up the dose ti 2 cap am and 2 cap pm ??[/quote]
I’ve been fine on just 2 caps per day so far. Maybe close to a competition I’ll go to 4 per day. But off season I usually use less drugs

[Sasan Heirati]

hi sas, do you think it is not necessary to train to failure from 4 weeks out because it will be hard to recover and at this point we try to preserve muscle? How do you programme for your clients if they train with progressive overload?

I think training to failure is still ok but behind failure and the full volume is an issue that close to a show. So I try tell my guys to not go last failure, no rest pause or drop sets (or at least less often) and the final 2 weeks reduce volume a little maybe by 15-20%

[Sasan Heirati]

Bro Love heart and love care you prefer to use it in suggested dosage all year round ?? ( 2 caps love heart and 5 caps love care ) ?? Or prefer to make cycles with love care 2 months on and 1 month off for reason which have very high dosage of nattokinase?

I take love heart year round. Vitals and heart care I take when dosages go up

[Sasan Heirati]

I don’t think you’ll need pct after just one shot BUT if you start to feel estrogen sides next week then maybe just take a couple dosages of nolvadex and you’ll be fine