[Joe Ballinger IFBB Pro]

I would have a heavy hip hinge movement AND a heavy row movement in each session buddy. But again, this depends on your recovery capabilities.

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[Joe Ballinger IFBB Pro]

INJURIES

the Bain of a bodybuilders life!! Ok so if any of you have followed me since the start of the year on insta you’ll know I injured my lower back doing heavy RDLs. Was up around 240kg x 8-10 and ended up trapping a nerve (thinking it was a slipped disk) – anyway I got better but last week attempted RDLs again and still doesn’t feel ideal. So I don’t wanna push. So today doing leg-pull I attempted a conventional deadlift and it felt phenomenal. Zero pain, great muscular contractions in my back – especially at lock out and felt pretty strong. Only did 4plates for a couple of sets of 10 reps but this is a lovely benchmark for me to progress. I used to power-lift for GB so to do a normal deadlift again was pretty fun. I’m excited about the next few weeks of sessions ???????? let’s see what sort of numbers I can hit. My best for reps has been 250×10 or 270×4 ????

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[Joe Ballinger IFBB Pro]

Hi Joe, another great insight to you nutrition protocol, On your upper and lower training days do you purposely back off the fats on your last meals and keep the carbs in.

I wouldn’t say I back off fats purposely. But I do like carbs in all meals and that’s how I’ve always been. Eg. I will drop weight quickly if I cut carbs in the second half of the day for example. I’ve always been much more carb adapted so this is why I choose this Approach 🙂

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[Joe Ballinger IFBB Pro]

DIET UPDATE

this has been my rebound diet now for just over a week or so (made a few changes here and there) – I’ll list macros for you guys to see too. Fire away with any questions

DIET

– Pre and pwo meals to be fat free

– Fats can come in first, 2nd to last and last meals

Legs – 24/07/19 – 4976 Kcal

C – 677g (200 post w/o)
P – 358g

F – 83g

Upper – 25/07/19 – 4608 Kcal

C – 612g (160 post w/o)
P – 353g

F – 77g
Rest – 26/07/19 – 3827 Kcal

C – 316g

P – 353g

F – 121g

TRAINING DAY – LOWER
Meal 1 – 6/6.30am

100g baby rice

25g whey

30g peanut butter

75g mixed berries

Meal 2 – 9.15am

1.5 scoops protein

2 bagels

60g jam

3 salted rice cakes

Meal 3 – 11.30am – PRE

120 baby rice

50g whey

50g jam

Meal 4 – 3pm – POST

50g protein from whey

300g cooked rice

2 x bagels

60g jam

Meal 5 – 6/7pm

225g steak (uncooked)
200g cooked rice

75g avocado

Meal 6 – 10/11pm

250g 0% Fat Greek yoghurt

25g protein from whey

75g berries

2 crumpets

40g jam

TRAINING DAY – UPPER
Meal 1 – 6/6.30am

100g baby rice

25g whey

30g peanut butter

75g mixed berries

Meal 2 – 9.15am

1.5 scoops protein

2 bagels

60g jam

3 salted rice cakes

Meal 3 – 11.30am – PRE

100g baby rice

50g whey

40g jam

Meal 4 – 3pm – POST

50g protein from whey

300g cooked rice

1 x bagels

60g jam

Meal 5 – 6/7pm

225g steak (uncooked)
200g cooked rice

75g avocado

Meal 6 – 10/11pm

250g 0% Fat Greek yoghurt

25g protein from whey

75g berries

2 crumpets

40g jam
REST DAY

Meal 1

120g oats

25g protein from whey

20g dark choc

30g peanut butter

Meal 2

1 bagel

50g protein from whey

Meal 3

3 whole eggs

7 egg whites

6 turkey bacon slices

1 bagel

20g butter

Meal 4

225g steak

200g cooked rice

75g avocado

Meal 5

500g 0% fat Greek yoghurt

50g protein from whey

30g peanut butter

100g frozen fruit

1 bagel

____________________________

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Meal 5 rest day. Totalling 100g protein for the one meal? Is that right, seems excessive [/quote]
I’ve cut the whey and yog down since tbf 🙂

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[Joe Ballinger IFBB Pro]

What’s the calorie intake for your rebound ?

Legs – 24/07/19 – 4976 Kcal
C – 677g (200 post w/o)
P – 358g
F – 83g

Upper – 25/07/19 – 4608 Kcal
C – 612g (160 post w/o)
P – 353g
F – 77g

Rest – 26/07/19 – 3827 Kcal
C – 316g
P – 353g
F – 121g

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[Joe Ballinger IFBB Pro]

Deffo don’t change scale weight buddy, you will just get fat. Go by how you look and use your logbook as your feedback tool. Small additions over time are definitely favourable compared to trying to get ‘get big quick’. Main take home here – be patient ????

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[Joe Ballinger IFBB Pro]

Hugely helps absolutely,

Its just running through an off season as particular as a prep but with a bit more food! In the most uncomplicated explanation ever!!

That’s literally it bro. It’s so simple. Be consistent, turn up daily and progress your lifts. Sounds easy, right? Haha

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[Joe Ballinger IFBB Pro]

Yes absolutely. Completely changes the exercise and muscle fibre recruitment. Could also look at utilising bands if one of them movements stalls.

When doing pauses just make sure you are actually pausing. Seen a lot of guys doing ‘pauses’ that are just normal reps lol

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[Joe Ballinger IFBB Pro]

Hi Joe, it’s very motivating to see that you didn’t wait around and jumped into off-season so quickly and with such a big drive. I’d like to ask how long will you wait to get your bloods done once you start the cruise? And also are you thinking of coming off completely or is that not an option haha Anyways keep pushing hard man

What’s up buddy. Thank you man. Yeah I got muscle to grow so no time to be wasted!! Haha I will wait 8 weeks post show, start my cruise for 8 weeks, then get bloods done. All being ok, will jump back on cycle for a BIG push.

Whilst competitively bodybuilding I will not come off off. I will just blast and cruise whilst monitoring bloods and ensuring health is a priority. It wound be largely negative for me to come off now for sure.

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[Joe Ballinger IFBB Pro]

Morning JOE!

Sorry mate – i was typing sneakily at work sat next to my colleague… Jordan! haha

Thats super helpful – happy to step away from competing for a year or two and make improvements.

If you werent getting stronger, and food was high enough you were gradually increasing in weight… what could be the issue? If its not laziness of just not pushing yourself… if sleep is okay.. hydration is… and training a body part once a week… could anything else prevent progress?
Reece

Haha that’s ok bro I’ll let you off lol

No worries bro glad to be of help mate

Things that prevent progress – not being able to physically train really fucking hard. Nutrition not being on point – look especially as pre/post meals. Also look at improving frequency of training – once a week isn’t enough for a body part in my opinion. That’s why the push pull legs split it great. Or even an upper/lower or full body split to increase the frequency for each body part.

Hope that helps man

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[Joe Ballinger IFBB Pro]

How many calories were you having near the end of your prep? Just curious on the difference of that versus your rebound calories

Hey bud tbh I stopped counting but last I counted rest day was around 1400 and training day like 18/900 and it deffo went lower than that. So yeah we’ve bumped up nicely and filling out a treat ????

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[Joe Ballinger IFBB Pro]

Haha yeah intensity is high. But I’ve trained like that for years, so slot in well. No tears as of yet.

Agreed, you can’t become so focussed on one body part and neglect others – even if they are seen as strengths. I’m looking forward to just getting quality size now – and don’t worry I’ll always ensure I’m one of if not the most conditioned on stage no matter how big I get
Glad you’re along for the journey with me bud

Give it a few months and you’ll be crying more than you did watching Lion King the 2nd time round… you have seen the new one, right?

Good to hear you’ll bring the shredz. Could you be even leaner I wonder!? There’s that magical word ‘quality’, anyone can bring size and slap it on haphazardly to make a scale weight and ‘improve’ said bodypart.

Definitely mate, but now you’ve got the added pressure of adhering to your journey with me watching it haha. Been an interesting journey so far seeing you transition from AD to being with the TrainedbyJP team.
____________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]
Haha I haven’t cus i was on prep when it came out but it’s in the to do list – I can’t go cinema when on prep, popcorn smell breaks me ????

Yeah I think with more muscle I will get even leaner as I can push it harder without the worry of looking stringy. Yeah man I wouldn’t step on stage without the signature condition. Haha

Haha I thrive if pressure and meeting goals and target so your presence on my journey is welcomed with open arms 🙂 thanks my man

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[Joe Ballinger IFBB Pro]

18 months will be plenty for an awesome transformation. I start my next prep march 2021, so we’ll have around the same length improvement phase. Can’t wait to watch how you progress, Joe!

Thanks Gavin, yeah I achieved a lot in only 8 months last time so another 10 on top should be awesome! Let’s smash this off season then bro! ????????????

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[Joe Ballinger IFBB Pro]

Hi Jordan,

Apart from trainedbyjp getting more involved.

What do you do differently other the last 2 years than before? You seem to of grown seriously quickly over that time – proper transformation. I have my final this October then will be looking into 2021 to bring something much more dense.

What are the main things i need to concentrate on and focus on over a 15-18 month off season? Slowly try to build food and strength up – I dont drink and very routined anyway.. so I have the environment – but very excited for post show to get to work!

Cheers Joe!

Hey bro, I’m guessing you didn’t mean to call me Jordan haha ????

Thanks my man! Yeah the past year or two have been very productive indeed. I would largely put it down to couple of things.

– sticking to diet in off season and not eating shit for the sake of it

– not chasing a scale weight (you will get fat) only increase foods when weight plateuxs

– probs most importantly – log booking and progressing my lifts. I’ve done it before but the last two years along with all of the above have been great. I used to ego lift big time but now I don’t, I lift with great form and progress where I can, not just for the sake of numbers

– patience is also key, but sounds like you’re keen to make changes and put in the graft

Hope that helps man 🙂

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[Joe Ballinger IFBB Pro]

That’s a lot of protein powder. Is there a reason why not solid foods? Is it appetite or digestion issues ?

No just easy to consume the whey bud. Perfect with digestion. Also my fridge is broken so can’t store meat at the moment. So more chicken will be added soon 🙂

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