[Joe Ballinger IFBB Pro]

What’s up dude I’m sorry I’ve just seen this!! Ok so I like the look of your set up buddy – that’s actually similar to how I do things. So for example with my clients – I will up the food based on a combination of 1. Their performance in the gym, 2. Whether the scales are moving or not and 3, what they look like.

However the combination needs to be correct – eg, if the scale weight has increased but they look noticeably worse (softer/fat in certain areas) then I may not push it.

Like you said the goal is a LEAN bulk to put you in an optimal position to prep so keep a respectable off season diet is key. Another tool I use to allow me to push food more while holding some condition is cardio. I may add is for example 20-30 mins liss or increase they’re daily step count by 3/4K to increase their output and allow for some more food.

Obviously there is no set way, everyone is different any any good coach with coach what he sees in front of them (basically you can’t pre plan when to bump food) … so take you’re time, ensure the basics of good form and progression in the gym, make sure digestion is top of your priority list, keep the scale weight moving (slowly) and possibly use cardio as an aid to push more and hold some condition.

Hope that helps mate, feel free to message me direct on my log with any other questions and I’ll be happy to help 🙂

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[Joe Ballinger IFBB Pro]

I’ve been on PPL for over a year now haha

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[Joe Ballinger IFBB Pro]

Just to add to that^, what’s the highest you ever pushed your bf to Joe?

Tbh mate really not that high – probably 15-17 max. I’m a huge advocate of staying lean when you grow. Why on earth anyone would wanna get big for the sake of body weight ifs beyond me. Just to say they weigh ‘280 lbs’ or whatever but 50lbs if it is useless weight and makes you slow and less functional ????‍♂️

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[Joe Ballinger IFBB Pro]

What was your highest macros you got to off season? And what was your cycle at that point?
____________________________

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Hey mark. I think we pushed to around 6k calories but next off season I think I will be able to surpass that no problem. I cruised for a long portion of my off season but when I was on I believe I was using 50mg anadrol until it messed with appetite so we pulled it, NPP at 3/400 and test E at around 500

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[Joe Ballinger IFBB Pro]

Nah don’t have a latte – quite high in cals and could take you out of deficit depending on your cals etc

Sugar free options to be used in moderation / jelly, chewing gum and diet drinks – I like Pepsi max cherry 🙂

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[Joe Ballinger IFBB Pro]

Been a great log so far Joe. Look forward to seeing u come show day and then transition into a rebound and growth phase again. 2qts really. You posted your 2 leg day splits. Is there ever a time in the year you split quads and hams on separate days? #2 you keep a steady influx of carbs in throughout the day, which tbh is refreshing to see. Do you have reasons why you don’t go low carb until the Peri Workout window like most other athletes on here? And is this a strategy you like to implement with your online clients. Cheers Joe

Thank you very much for that buddy!! Ok so yeah man I never split them tbh I like a good hard long proper leg session so yeah, that’s what I do ????
And yeah man I go really flat with no carbs so keep them in most of the day and just taper overall cals down In line with fat loss. And yes I do use this approach a lot with my clients with very good success – helps with diet sustainability too. If needed I will pull carbs from the meals furthest the workout window, but only when needed.
Thanks for the questions buddy keep them all coming guys 🙂

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[Joe Ballinger IFBB Pro]

Will be diff for everyone – personally around the middle of most foot plates and feet around shoulder width

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[Joe Ballinger IFBB Pro]

DIET UPDATE

TRAINING DAY DIET

Meal 1
50g baby rice
25g whey

Meal 2
200g cooked chicken
130g cooked rice
Spinach

Meal 3 – PRE
50g isolate
50g Baby rice

INTRA
2 scoops MPS max

Meal 4 – POST
200g chicken or 50g whey
1.5 bagel
30g jam

Meal 5
200g cooked chicken
100g cooked rice
Spinach

REST DAY DIET

Meal 1
50g baby rice
25g whey

Meal 2
200g cooked chicken
100g cooked rice
Spinach

Meal 3
200g cooked chicken
100g cooked rice
Spinach

Meal 4
200g cooked chicken
100g cooked rice
Spinach

Meal 5
300g Greek yoghurt
25g whey

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[Joe Ballinger IFBB Pro]

DRUG UPDATE – some increases and addition of anadrol – JP was Waiting For a Particular look (dry) before adding it in as when dry it can aid filling the muscle and make you look even dryer

7 gh
900mg test e
500 primo e
500 mast e
30mg tren a / ED
50mg Anavar , split 25 am and pm
1 adex everyday
50mcg t3 immediately on wake
80mcg clen
25mg proviron split 12.5 am and pm
25mg winny split 12.5 am and pm
10 Halo split 5 am and pm
Anadrol 100mg everyday

7 gh
900mg test e
500 primo e
500 mast e
30mg tren a / ED
50mg Anavar , split 25 am and pm
1 adex everyday
50mcg t3 immediately on wake
80mcg clen
25mg proviron split 12.5 am and pm
25mg winny split 12.5 am and pm
10 Halo split 5 am and pm
Anadrol 100mg everyday

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[Joe Ballinger IFBB Pro]

Hey joe

When do you plan to stop pinning? 1 week out or? And do you keep orals in throughout

I imagine we won’t stop pinning right up till the day or day before bud – same with orals mate

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[Joe Ballinger IFBB Pro]

Hmmm doesn’t sound good I would go and see a specialist buddy. Get some professional advice 100%

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[Joe Ballinger IFBB Pro]

Hi joe . With your most recent diet posted . Do you just have the intra mps max with no added whey or whey immediately post then go straight to your chicken meal post workout

Many thanks all the best in the rest of your prep

Hey bud I just have MPS max as my intra and either 50g whey or 200g chicken post workout with my bagel – diet has changed again so will upload changes tomo 🙂

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[Joe Ballinger IFBB Pro]

You can use negatives any which way you want. They’re amazing for building strength as your body can handle more weight eccentrically than it can concentrically. I’m the same as Ryan though – usually aim for 3-4 secs on most movements

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[Joe Ballinger IFBB Pro]

Thanks for the detailed reply Joe! Top log ???????? keep smashing it my man

Anytime my bro! Ask me Anything and I’ll do my best to answer for you 🙂

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[Joe Ballinger IFBB Pro]

Seems like you’ve still got a good amount of volume in there with how many weeks out you are from both shows! Recovery must be spot on ????

Not gunna lie bro my recovery has been pretty sweet dude! Feeling ok but legs on Tuesday has left me a little beat up haha

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