[Joe Ballinger IFBB Pro]

So deload week is boring. I’m getting dead’s done this evening though – RDLS were too painful for my lower back so excited to give dead’s a go again after last week. I love the movement and always connect well. Will let you know how I go – but deffo looking forward to progressing them !

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[Joe Ballinger IFBB Pro]

That’s sounds perfect to me buddy. Minimal fats around training to allow for uptake of carbs (fats slow the digestion) – so this set up looks pretty optimal and if your comfortable with it then crack on 🙂

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[Joe Ballinger IFBB Pro]

What’s up guys hope you’re all good. Trained with my brother today and had a nice chest session – was a little off plan as it’s ‘Deload week’ – I feel really good and kind of like I don’t need a deload so did some heavy chest stuff but much lower volume so deloaded In volume but not intensity. This week I will likely train like that when I’m away which should be fairly easy to do – (it’s usually hard do progress lifts normally when travelling due to different kit etc)

Anyway I’m looking forward to travelling and getting away with Ashlee for a few days. We have an apart-hotel so i can cook meals but I will also he enjoying some Spanish paella I can tell you that much haha

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[Joe Ballinger IFBB Pro]

Just take your time bro you’ll get it back I’m sure bud. Not really sure what else I can say other that keep at it!

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[Joe Ballinger IFBB Pro]

Leg day deload today was actually quite nice. Weird to not do as much volume but was a welcomed break and I’m off to Barcelona this week so the deload has come at a good time. ????

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[Joe Ballinger IFBB Pro]

Veet for sensitive skin is amazing. I have sensitive skin too (????‍♀️) and it works wonders mate

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[Joe Ballinger IFBB Pro]

Great session today down at Ultimate fitness with IFBB Pro Darren Farrell. I’ve know Darren for many years since we were both very small haha so I love seeing how far he’s coming and now obviously being a pro! Surround yourself with positive and like minded people guys it will make you be a better version of yourself!

We hit push today and I’m feeling strong. foods found in well, body weight is up and strength is up ????

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[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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