[Joe Ballinger IFBB Pro]

Amazing back thickness + calves session today

The sessions was all 2 x 8-12 on all exercises:

Chest supported barbell row
Low row
T bar row
House mid back row
Db shrug
Cable d handle upper back row
Standing calf
Seated calf

Absolute banger, second time doing session and everything progressed… a lot 🤝

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[Joe Ballinger IFBB Pro]

Yeah still can’t see anything yet bud

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[Joe Ballinger IFBB Pro]

So started my week today really after yesterdays mess up lol in for chest and bi and had a great session. Checked in with Patrick and he’s happy with where we’re at and keeps reminding me to really hold back and not bury myself in training – we’re in recovery phase and he really wants my body fresh and sensitive for when we go back on cycle. I already feel strong so I feel like this coming off season could see for some pretty cool heavy af shit going on 😂😂 bring it on!

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[Joe Ballinger IFBB Pro]

Had a bit of a mare today turned up to the gym and didn’t realise it was bank holiday so I couldn’t train as it was closing at the time I went. I went back to the 24 hour gym I have locally and did some extra cardio – Monday I can do my proper session there with the kit they have so will have to shuffle my sessions around this week but will still get it all in. Hey ho, it isn’t it is. Never let these type of things bother me or stress me out. Too old for all that now. We go again tomorrow 🙂

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[Joe Ballinger IFBB Pro]

May I ask what are yall eating please? That’s the thing I’m struggling with, not knowing how to eat properly so I’d be really REALLY glad if yall could tell me some foods

I would 100% advise getting a coach and cut out all this wasted time

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[Joe Ballinger IFBB Pro]

No you’re not eating enough. You simply need to eat more. I also have a very ‘fast metabolism’. It is what it is. We need to eat more than others. Flip side is we can diet on higher foods.

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[Joe Ballinger IFBB Pro]

Right so the new plans are all in – rather than list it all off in one go. I’m going to say a part each day starting with nutrition:

ALL WEIGHTS ARE MESURED BEFORE COOKING.-RAW WEIGHTS.

Awake drink 1 lemon pressed in plenty of water.

10g glutamine-5g bcaa (2-1–1)-5g EAAs-cup of organic green tea.

30min cardio

10g glutamine

Meal 1:

200ml egg whites-

1 hole egg

OR 35g isolate + extra 5g almond butter

150g cream of rice

30g honey

50g blueberries

20g almond butter

Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg barberine

Meal 2:

150g chicken raw

150g rice raw

50g fresh pineapple

100g greens

400mg ALA-400mcg chromium

Meal 3:

150g chicken raw

150g rice raw

Apple

100g greens

600mg NAC

10g olive oil

NO PRE STIMS!!

NO PRE SUPPS!!

Intra training: 15g EAAs

Post training:

30g Rice cakes

30g jam

10g EAAs

(Nothing on rest days)

After 30/45min post training meal,eat:

Meal 4:

125g cream of rice(rice on rest days)

30g honey

60-80g grapes

50g iso

400mg ALA-400mcg chromium-500mg barberine

MEAL 5:

150g salmon raw

400g sweet potato

Big mixed salad

10g macadamia or safflower oil

400mg ALA-400mcg chromium

Meal 6:

200ml egg whites-1 yolk

100g multi grain toast

Apple cedar vinegar

30g macadamia or Walnuts

2g omega 3

Looks like an awesome diet! Do you mainly eat all the same amount on rest days just no post workout snack?

Or do you lower carbs on rest days! [/quote]

Same diet everyday just no rice cakes jam. Basically the same

Always choose whole food over shakes – shakes only when you literally cannot eat anymore food

I’ve I’ve never done shakes per se, just used to blend an oats meal as was easier to get it down but don’t want to do that anymore [/quote]

Yeah gotcha by shakes I just mean the shakes around training like should I add a 6th meal and take away the CDX and whey iso shake that I have before my workout? [/quote]
It literally doesn’t matter not sure why you’re so focussed on these shakes. If you want them. Have them. If not. Don’t lol. There are no rules my man.

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[Joe Ballinger IFBB Pro]

Just get back to baseline diet. Slightly more of the foods you’re having. Get water high. IMO that’s the main thing. 6-8L for a few days and that bloat will be gone. Then don’t go mental again 😂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Right so the new plans are all in – rather than list it all off in one go. I’m going to say a part each day starting with nutrition:

ALL WEIGHTS ARE MESURED BEFORE COOKING.-RAW WEIGHTS.

Awake drink 1 lemon pressed in plenty of water.

10g glutamine-5g bcaa (2-1–1)-5g EAAs-cup of organic green tea.

30min cardio

10g glutamine

Meal 1:

200ml egg whites-

1 hole egg

OR 35g isolate + extra 5g almond butter

150g cream of rice

30g honey

50g blueberries

20g almond butter

Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg barberine

Meal 2:

150g chicken raw

150g rice raw

50g fresh pineapple

100g greens

400mg ALA-400mcg chromium

Meal 3:

150g chicken raw

150g rice raw

Apple

100g greens

600mg NAC

10g olive oil

NO PRE STIMS!!

NO PRE SUPPS!!

Intra training: 15g EAAs

Post training:

30g Rice cakes

30g jam

10g EAAs

(Nothing on rest days)

After 30/45min post training meal,eat:

Meal 4:

125g cream of rice(rice on rest days)

30g honey

60-80g grapes

50g iso

400mg ALA-400mcg chromium-500mg barberine

MEAL 5:

150g salmon raw

400g sweet potato

Big mixed salad

10g macadamia or safflower oil

400mg ALA-400mcg chromium

Meal 6:

200ml egg whites-1 yolk

100g multi grain toast

Apple cedar vinegar

30g macadamia or Walnuts

2g omega 3

Looks like an awesome diet! Do you mainly eat all the same amount on rest days just no post workout snack?

Or do you lower carbs on rest days! [/quote]
Same diet everyday just no rice cakes jam. Basically the same

Always choose whole food over shakes – shakes only when you literally cannot eat anymore food

I’ve I’ve never done shakes per se, just used to blend an oats meal as was easier to get it down but don’t want to do that anymore

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Haha Andy nailed that. If you have a shit night sleep and feel tired… a nap is going to help. Common sense that, no study required lol … they’re also not ‘implemented’ it’s not a ‘strategy’ just have a nap if you feel you need one and have time

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Right so the new plans are all in – rather than list it all off in one go. I’m going to say a part each day starting with nutrition:

ALL WEIGHTS ARE MESURED BEFORE COOKING.-RAW WEIGHTS.
Awake drink 1 lemon pressed in plenty of water.
10g glutamine-5g bcaa (2-1–1)-5g EAAs-cup of organic green tea.

30min cardio
10g glutamine

Meal 1:
200ml egg whites-
1 hole egg
OR 35g isolate + extra 5g almond butter
150g cream of rice
30g honey
50g blueberries
20g almond butter
Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg barberine

Meal 2:
150g chicken raw
150g rice raw
50g fresh pineapple
100g greens
400mg ALA-400mcg chromium

Meal 3:
150g chicken raw
150g rice raw
Apple
100g greens
600mg NAC
10g olive oil

NO PRE STIMS!!
NO PRE SUPPS!!

Intra training: 15g EAAs

Post training:
30g Rice cakes
30g jam
10g EAAs
(Nothing on rest days)

After 30/45min post training meal,eat:
Meal 4:
125g cream of rice(rice on rest days)
30g honey
60-80g grapes
50g iso
400mg ALA-400mcg chromium-500mg barberine

MEAL 5:
150g salmon raw
400g sweet potato
Big mixed salad
10g macadamia or safflower oil
400mg ALA-400mcg chromium

Meal 6:
200ml egg whites-1 yolk
100g multi grain toast
Apple cedar vinegar
30g macadamia or Walnuts
2g omega 3

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Hey Matt. Ah thanks a lot bud. We had a clear vision of what we wanted to create with this piece and it’s great to hear it was experienced in the way we intended.

And 100% man, deffo plan on keeping them coming. What would you like to see. Always good to ask 🤝

Don’t know if this is too much of an ask but I recently watched a video of a coach going over a competition prep with a client of his, going through why he made the changes, how he felt he looked, the fullness, the flatness, reason for refeeds, drug changes, fat burner implements etc.

I think it’d be an awesome insight on how you approached a prep with a client.

[/quote]
Hey buddy I like that idea – could you maybe send me the link the that video so I can see how it was created?

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Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Hey Joe just curious if you and Pat have set up a plan and what your diet may look like now starting this off season and rebound phase?

Yes buddy I will be posting it all up tomorrow for you guys [/quote]

Gotcha! For this next diet set up are you still a person that likes to do 5 meals and just an intra shake?

Or are you gonna go back to full push with 6 meals plus shakes before, during and after training! [/quote]
5/6 meals doesn’t make a difference if Cal’s etc are the same over the day. 5 or 6 meals is just preference. But right now I’m on 6 meals – will post here now bud.

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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[Joe Ballinger IFBB Pro]

Hey Joe just curious if you and Pat have set up a plan and what your diet may look like now starting this off season and rebound phase?

Yes buddy I will be posting it all up tomorrow for you guys

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

I think people like to follow a journey, being taken for the ride from the start through to the end.

Also, education, the reasons why any changes are made etc.

From an audience perspective, a blend of shorter and longer videos, as sometimes you only have a 10-15 min window, where as last night for example I carved out an hour to watch it in one go whilst the other half was having a bath 🤣

Final point/suggestion, building your brand – who is JB? what does running a successful coaching business look like, attending expos, training with other top level amateurs/pro’s.

This will all compliment the podcast.

Hopefully I’ve not given you too much to think about, if you ask the Q, be prepared for the response.

Food for thought.

Go well big man 💪.

Really appreciate the input here man it’s great to hear what you guys want to see from me. That’s all stuff I will definitely do and tbf I actually prefer shorter videos myself too (even when I’m consuming) – obv the show day stuff will always be longer. But the off season can of course be in shorter videos. I have a few things planned and really appreciate the feedback here bro!

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness