[Joe Ballinger IFBB Pro]

10 days until I start prep now and feeling in a really good spot. I’m very strong and I’m much denser than I used to be (which was the goal) and as you all know a well muscles physique leaves clues … mainly in the individual being really damn strong! I will continue to push up until we stay prep and I’m excited to how my prep diet set up is going to be looking 🙂 so yeah guys if you wanna know anything please just ask. Joe

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[Joe Ballinger IFBB Pro]

What about switching some meals for shakes for a small amount of time

This is something I have just started to do – they definitely digest easier when blended that’s for sure!

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[Joe Ballinger IFBB Pro]

Like Ryan said I would try to find out the exact foods that are causing distress and simply eliminate them or swap them for a similar alternative.

Also I would look into seeing if you have any food intolerances at all that could be making you feel this way

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[Joe Ballinger IFBB Pro]

It’s funny you say that your appetite drops when your cruising and ups when on high doses! I’m the complete opposite, happily swap with you lol

Haha I don’t know which is worse but losing the appetite isn’t ideal especially when I’m trying to grow – however I will keep eating!!

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[Joe Ballinger IFBB Pro]

I think it’s obviously down to the individual and their goals. Personally I don’t think zero carb days are much good for a ‘bigger’ guy but could could for example be utilised with a smaller physique competitor or perhaps a bodybuilder that is needing to make a weight class. In every day terms, zero carb probs isn’t the best approach but again, depends on goals etc

With regards to your question on best macro split. You could try both and see which works best for you, keeping the majority of carbs around the workout window on training day. And yes higher fats on rest day is a pretty usual theme – it’s allows for greater digestion while the volumous carbs are lowered.

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[Joe Ballinger IFBB Pro]

What’s up guys!! So my new vid is up today! – training legs at MJs – had a wicked session so hopefully you guys enjoy the video. I actually had Doms for 4 nearly 5 days!

Hit a push session earlier today! I’m massively struggling with my appetite at the moment – like hitting my meals is a struggle now. Perhaps it’s waining away now because I’ve been cruising for 5/6 weeks? I always increase appetite wise when I go back on higher doses.

But it’s making daily life somewhat annoying as I’m literally never ever hungry. But this is bodybuilding and we do what we need to do. I am ready for prep!

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[Joe Ballinger IFBB Pro]

Hey guys I’ll just give you an insight into my session yday – went a little like this

Seated ham x 2
Hack x 2
Pendulum x 1
Leg press x 2
Lying ham x 2
Leg ext x 2
Abductors x 2
Calves x 2

Looks nice and simple. Was very hard but as always every set was pushed to the limit. Rest day today, got a lot of work to do so hopefully will have a nice productive day! Any questions on training or anything else please fire away 🙂

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[Joe Ballinger IFBB Pro]

Had an awesome day today. Me and a couple of the boys headed down to the new KINGS gym in Mitcham. Did legs, obviously haha. Love doing legs when I travel it’s the best session! Anyway used some new kit and had an amazing session. Great gym. Great vibe and all round awesome! Finally hit 7 plates on the pendulum too for 11 reps so pretty buzzing with that. Long day we left just after 8am and are just getting back to cheltenham as I write this at 7.15pm. But met some great people and had a great day so happy days. Hope you all had a great weekend 🙂

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[Joe Ballinger IFBB Pro]

Hi Joe, I’m curious at how u eat yr granola and oats? With milk or just water? Or blend into yr protein shake?

Hey bro I have it with unsweetened almond or soya milk 🙂

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[Joe Ballinger IFBB Pro]

Hey Joe loving the log and the information. Looking forward to following the journey to Portugal with you! You’ll smash it!

In terms of the diet how often and when do you deviate from the nutrition plan from JP (I.e. cheat)? Do you stick to that religiously or throw in a meal out for social reasons now and then? Also what’s your approach to alcohol? Sorry if these are basic questions!

Hey buddy firstly, thank you very much for following, much appreciated 🙂

And good question!! l probs have a meal out a week maybe twice if there’s something on when In off season as I have been recently and I’m happy to have a beer or two at occasions but When on prep I won’t have anything off plan at all though food or alcohol wise 🙂

Let me know if you wanna know anything else 🙂

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[Joe Ballinger IFBB Pro]

It’s around about a 1000 cals or so I haven’t actually calculated since the last changes. I just really have always got on well with carbs bud seem to grow well using them. There is actually a whole meal less on rest day too 🙂

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[Joe Ballinger IFBB Pro]

10% is relatively lean tbh mate so I’d say it’s a great spot to start. When you’re fat it’s easier to hold more fat – when you’re leaner it’s easier too keep it of and grow lean muscle – obv all dependent on diet BUT as matt says you must must must train with absolute intensity and gradually increase your cals ????

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[Joe Ballinger IFBB Pro]

DIET CHANGES – 16 days until prep

TRAINING DAY DIET

Meal 1
110g oats
40g nut butter

Meal 2 – PRE
50g isolate
110g oats/ground rice
30g nut butter

INTRA
3 scoops Sustain
2 scoops MPS max

Meal 3 – POST
50g isolate
175g carbs

Meal 4
200g cooked chicken
300g cooked rice or pasta
Spinach

Meal 5
255g steak (uncooked) or salmon or chicken
250g cooked rice or pasta
Spinach

Meal 6
125g granola
30g nut butter

Meal 7 (nighttime)
50g isolate
30g evoo

REST DAY

Meal 1
110g oats
40g nut butter

Meal 2
200g cooked chicken
300g cooked rice or pasta
Spinach

Meal 3
200g cooked chicken
300g cooked rice or pasta
Spinach

Meal 4
255g steak (uncooked) or salmon or chicken
250g cooked rice or pasta
Spinach

Meal 5
125g granola
40g nut butter

Meal 6 (nighttime)
50g isolate
20g evoo

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[Joe Ballinger IFBB Pro]

Hey bud honestly the main thing you need to do to ensure weight/fat loss is to ensure you’re in a caloric deficit – then additional cardio would supplement this regime nicely. If your bf is at 30%, that’s very high so perhaps looks to achieve more movement ie step target upped to 12,500 and hit cardio every day, this way you will get yourself into a habit and you will see faster results. I don’t think 35 mins cardio everyday is too much at all. Depends how bad you wanna get in shape 🙂

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[Joe Ballinger IFBB Pro]

Buzzing for this weekend by the way – off to KINGS gym in Croydon. Been meaning to go for ages so I’m excited to be heading down there – obviously I’ll be hitting legs ???????? Anyone else been there? What are your fave UK gyms?

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