[Joe Ballinger IFBB Pro]

literally.. the desire to be your size to hopefully i can put away that amount of food is the dream haha! Would you say the baby rice or COR is more filling that oats at all or jsut better digesting?

Hahaha love that bro. Keep working man and you’ll be bigger one day ???? … I wouldn’t say it’s more filling but deffo more digestible which is the key for all my meals ????

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[Joe Ballinger IFBB Pro]

Hi joe . What is your intra workout nutrition on this setup ?

Kind regards

Ah yeah my bad I forgot to write that on. I am having 2 scoops of mps max and 2 scoops (50carb) sustain. I could have more but I find it makes me feel sick so I’d rather not that and just eat more instead ????

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[Joe Ballinger IFBB Pro]

It’s deffo comes and goes – not so much anymore as I have now clear goals but deffo when I was younger. Perhaps think about setting yourself a few short term goals and see if you can achieve them – this should make you feel pretty good

Let’s set you some short term goals mate. What is it you want I achieve in the long term? I’m help you break it down into bite size Chunks.

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[Joe Ballinger IFBB Pro]

Hey guys so here’s my updated diet as promised – this will be started as of tomorrow 🙂

Training day – 25/08/19 – 5160 Kcals
C – 606g
P – 326g
F – 151g

Rest Day – 26/08/19 – 4108 Kcals
C – 392g
P – 289g
F – 147g

TRAINING DAY

Meal 1 – 6/7am
100g baby rice
25g whey
30g peanut butter

Meal 2 – 9am
3 sausages
3 scrambled eggs
2 slices toast
OR
200g chicken
250g cooked white rice

Meal 3 – 11.30 pre workout
100g baby rice
50g whey
40g jam

Meal 4 – post workout
200g cooked chicken
250g cooked rice
2 bagels OR 4 crumpets
80g jam

Meal 5
250g uncooked steak
250g cooked rice
100g avocado

Meal 6
125g granola
30g peanut butter
200g 0% fat Greek yoghurt
25g whey

REST DAY

Meal 1 – 6/7am
100g baby rice
25g whey
30g peanut butter

Meal 2 – 9am
3 sausages
3 scrambled eggs
2 slices toast
OR
200g chicken
250g cooked white rice

Meal 3
25g whey
1 bagel
40g jam

Meal 4
200g cooked chicken
250g cooked rice

Meal 5
250g uncooked steak
250g cooked rice
100g avocado

Meal 6
125g granola
30g peanut butter
200g 0% fat Greek yoghurt
25g whey

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[Joe Ballinger IFBB Pro]

Hey mate! I remember you saying you used Vitamin C as a natural diuretic for your first show. Do you mind explaining the protocol you used?

I only ask as I’m currently 4 days out and not wanting to use a prescription diuretic so I’m leaning towards just focusing on water balance and using some vitamin C to aid

Hey mate yeah sure bro so I usually start these around 24 hours out from the show – roughly midday/1pm the day before show as water is brought right down.
• 4 water balance tabs every 2-3 hours
• Vitamin C – 1g every 2-3 hours
• Vitamin B Complex – 1 tab every 2-3 hours

I don’t really like using a proper diuretic as they seem to make me go super flat. I’m sure I’ll try it again in the future but the natural peak seems to be working very well for me ????

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[Joe Ballinger IFBB Pro]

I really like a barbell drive with shoulders on a bench or also a smith alternative if you can’t find one

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[Joe Ballinger IFBB Pro]

Last day in barca today. Heading home early doors tomo so out for a final last meal with Ashlee this evening. More paella gains. Looking forward to getting back home and back To routine now, although this trip away has been lovely – I’ll get a full post up with updated diet/plans etc when I’m home guys ????

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[Joe Ballinger IFBB Pro]

Having a wicked time out here In barca, it’s such a lovely city – we’re off to the international fitness summit today which should be fun! And tomorrow I think we’re going to do some exploring and visit the cathedral which looks phenomenal loving the paella out here. All sorts of gains haha

Good to hear buddy – when are you due to return?

All sorts of gains? Primarily glycogen, water and fat then ???? haha. What’s the guidelines on off season refeeds or off plan meals this time around?
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]
Get back Tuesday morning and straight back to routine ????

While away this time I’m not tracking anything, just keeping activity high and eating ‘nice’ food.

Tbh I just eat off plan when I feel like I want to. Nothing set it stone. It’s more when me and Ashlee want to go out together ????

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[Joe Ballinger IFBB Pro]

Only thing I’d personally do is put calves at the end of the session so they don’t inhibit any direct leg work ????

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[Joe Ballinger IFBB Pro]

Having a wicked time out here In barca, it’s such a lovely city – we’re off to the international fitness summit today which should be fun! And tomorrow I think we’re going to do some exploring and visit the cathedral which looks phenomenal 🙂 loving the paella out here. All sorts of gains haha ????

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

[Joe Ballinger IFBB Pro]

Had a good push session today In barca with Ashlee. Deload week so still went heavy but no ‘failure sets’ and reduced volume.

Currently at a restaurant having some chicken and rice which was awesome. Keeping food sources as clean as possible and trying to keep cals high – don’t want to come home and have lost weight! We growing!!

Anyway meeting up with Charlie Johnson tomorrow to train legs which should be fun, then off the the international fitness summit for some networking and hopefully some learning. Looking forward to it. Frilly get some more paella in tonight 🙂

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[Joe Ballinger IFBB Pro]

Sam King wrote:
I bloody hate deload weeks. I’d rather just have a week away from the gym. Find it very difficult to back off and besides, gives your body a chance to properly recover. Absence also makes the heart grow fonder.

How did the deads go yesterday? Like you, I prefer conventional over stuff legged. Well, I like Yates style which I guess is a hybrid between the movements.

When’s the getaway matey? Definitely have to indulge in the authentic local cuisine. Get stuck in to the tapas too!I

Have you put on that 5kg of muscle yet!?

____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

___________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Hey bud yeah fully agree my man. Tbh I’ve never had a deload in my life ha.

Dead’s were great. Had some fun and pushed some weight, worked up to 280, then 220 for 2 work sets.

We’re off to Barcelona tomorrow my man! Buzzing mate! Haha 5kg is coming slowly

Hah glad I’m not the only one!

Nice deadlift sets for a man with a bad back. Absolutely love deads and looking forward to getting them back in.

I’m assuming you’re currently in a paella coma currently haha? Hope you’re enjoying your downtime with the OH.
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

[/quote]

Thanks bud and yeah well the reason dead’s are back in is because they don’t hurt my back whereas Rdl’s do! But yeah felt good and looking forward to progressing

Haha yeah paella last night was banging. Deffo a highlight of Spain, along with afternoon siestas ????

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

[Joe Ballinger IFBB Pro]

Hi Joe, just wanted to hear your thoughts on your rebound. I can see you’ve jumped into 5k calories on training days pretty quickly but were you not scared that with your metabolism being down regulated it would be an issue? Obviously I know you want to put size on and you still kept PED’s quite high but is this something you did in the past and you knew it works for you. I’ve seen your recent pics on IG and whatever you’re doing clearly works because you still holding onto very good condition but would you recommend this approach to other people or like your clients? I know it is very person dependant and there is a lot of factors that play a big role. Or would you rather recommend going the safe way and gradually increase cals, let’s say 500 kcals every week until you reach your offseason cals. Or would that be waste of time as you might miss out on potential gains in your rebound phase?

Hey man. Yeah this is deffo a hard one mate and as you say VERY person dependent. I’m very very lucky that I really struggle to put on body fat (unless I ate like a dick lol) … my body seems to utilise food very well especially post show and of course I train very hard for between 2-3 hours per session which is another reason I can handle higher cals…. now obviously alot of other people do this too but they get fat – so it’s trial and error really buddy.

We tried this approach with my brother after his show in June and he got very watery and held some unwanted body fat so it didn’t work for him. We had to cut him back down THEN Gradually increase so the answer to your question is that, there is no definitive answer. Just trial and error and do what works for you but deffo be cautious in your approach to start with 🙂

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 bloody hate deload weeks. I’d rather just have a week away from the gym. Find it very difficult to back off and besides, gives your body a chance to properly recover. Absence also makes the heart grow fonder.

How did the deads go yesterday? Like you, I prefer conventional over stuff legged. Well, I like Yates style which I guess is a hybrid between the movements.

When’s the getaway matey? Definitely have to indulge in the authentic local cuisine. Get stuck in to the tapas too!I

Have you put on that 5kg of muscle yet!?
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Hey bud yeah fully agree my man. Tbh I’ve never had a deload in my life ha.

Dead’s were great. Had some fun and pushed some weight, worked up to 280, then 220 for 2 work sets.

We’re off to Barcelona tomorrow my man! Buzzing mate! Haha 5kg is coming slowly ????

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

[Joe Ballinger IFBB Pro]

I wouldn’t worry massively about progressing the single arm stuff at the end. So long as your dips are progressing your arms will grow

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