[Joe Ballinger IFBB Pro]

Nice rest day today. Got my cardio done early then was pretty productive with work at home – actually enjoying my meals too!

Had a final posing sessions with ifbb pro Lee Powell which was very good and I am feeling ready to rock now for Sunday ????

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[Joe Ballinger IFBB Pro]

Yes because your body will be more functionally fit pound for pound as you will have less excess/useless weight. Plus we tend to do more cardio when in a deficit for fat loss purposes but as a side result this improves fitness so the answer is yes.

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[Joe Ballinger IFBB Pro]

Today has been very very good and productive. I feel SO much better only eating these blander foods and tbf rice and salt is just doing bits for me at the moment so I cannot complain.

Had my last pull session today which was fantastic – still strong and hitting numbers which is great! Rest day tomorrow then last weights session Friday where I’ll be training push with JP and Corinne at MJ’s which I’m very excited for. Then rest Saturday before the show Sunday … it’s nearly time 🙂

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[Joe Ballinger IFBB Pro]

FOOD UPDATE (again lol)

Ok so I’ve been finding now that cals are low that the bagel and yog are becoming trigger foods – (make you more hungry, potential to binge etc – obv this won’t happen but the feeling isn’t nice)

So we’ve opted to keep with the same very simple food sources that I like and are bland so give me no sweet cravings – my new diet is below for you to see

Some rice is weights out raw and come cooked because we’re using diff sources

TRAINING DAY DIET

Meal 1
55g basmati rice (pre cooked)
125g Turkey (pre cooked)

Meal 2 – PRE
200g cooked chicken
130g microwave rice
Spinach

INTRA
2 scoops MPS max

Meal 3 – POST
200g cooked chicken
103g basmati rice (pre cooked)

Meal 4
200g cooked chicken
100g microwave rice
Spinach

Meal 5
55g basmati (pre cooked)
200 pre cooked chicken

REST DAY DIET

Meal 1
55g basmati pre cooked
125g Turkey pre cooked

Meal 2
200g cooked chicken
100g microwave rice
Spinach

Meal 3
200g cooked chicken
100g microwave rice
Spinach

Meal 4
200g cooked chicken
100g microwave rice
Spinach

Meal 5
420ml egg white
Spinach

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[Joe Ballinger IFBB Pro]

@jeffy96 thanks bro means a lot mate

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[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 thank you so much buddy. Massive help having your input ???? gym performance is very good atmo, I’m starting to get softer and I do struggle with that mentally a little but I know it’s a must really for offseason but yeah I’m not overly sloppy yet haha.

As you said I wanna be in the best position come prep time and not have to pull so much off again

Thanks again mate ????????[/quote]
Hey yeah undoubtedly you can’t stay shredded when growing so there will be (minimal) fat gain. Just stay on top of it and as I said introduced some cardio if needs be. It’s good activity that will help keep you healthy too. Hope your well mate

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[Joe Ballinger IFBB Pro]

PEAK WEEK

Ok guys so day 2 of peak week today – as you know Portugal in 3.5 weeks is my ‘main show’ but I’m also doing 2 bros British Grand Prix at the weekend to qualify me for the pro qualifier abroad.

Weight is coming down and drying out nicely now. Should be looking pretty good come Sunday. Food is staying the same this week as well as training and I’ll actually be training with JP and Corinne on Friday and filming for the site which should be cool.

We’re not doing any depletion or anything this week just hitting everything as normal with 7.5L water per day and some form of carb load on Saturday (yet to be decided what exactly)

Anyway hotels all booked and I’m also doing a photo shoot on Monday which I’m excited about too. Feeling good, let me know if you guys have any peak week questions…

Couple pics from yesterday morning below 🙂

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[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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