[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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[Joe Ballinger IFBB Pro]

How often do you get deep tissue work done?

Hey buddy as I start prep in two weeks I will be doing weekly from now until the show – usually I try and do once a month and see the osteo like once every 1-2 months ????

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[Joe Ballinger IFBB Pro]

What up guys

Resting today and having some deep tissue work done later on. Really looking forward to that (kind of) ha

Pull day tomorrow around a busy day of clients and work! Sometimes it’s hard to fit it all in. But we make it work because it’s the life we chose ????

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[Joe Ballinger IFBB Pro]

Well depending on your goal you need to know if you’re in a surplus or a deficit. So if you haven’t tracked and aren’t following a pre written Plan where you know the macros (ie from a coach) the. You’re just guessing – which imo is kinda silly if you’re serious

For example one day you may eat loads of chicken and rice and other volumous foods that aren’t particularly high in cals but you’ll feel mega full and like you’ve eaten a lot of cals when in fact you probs haven’t and could even be in a deficit when you think your in a surplus just because your full…. so if you’re ‘bulking’ you can see how this wouldn’t be ideal

Anyway. That’s my take. I’d always rather know 🙂

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[Joe Ballinger IFBB Pro]

TRAINING JOURNAL UPDATE

This is from my push session yesterday. Had a great session and progressed everywhere so strength is holding/increasing even though I’m cruising so we’re in a spot to start prep in 2/3 weeks time 🙂

Any questions, fire away 🙂

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[Joe Ballinger IFBB Pro]

Would love to see direct pics from your journal.

Do you usually keep it on your person in the gym, or log your workouts in your phone then copy them down when at home?

Hey bro I write up my session in the book before I start then all I have to do is write in the numbers. So I do it as I go. I’ll post yesterday’s push session below. Let me know if you have any questions ????

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[Joe Ballinger IFBB Pro]

Would love to see direct pics from your journal.

Do you usually keep it on your person in the gym, or log your workouts in your phone then copy them down when at home?

I write them as I go buddy I’ll post up my push session from yday just below so check it out and let me know if you have any questions and also let me know if you can see it all ok 🙂

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[Joe Ballinger IFBB Pro]

Yeah mate would be good to see.

On your leg press. How many warm up sets did you do before that all out one? Can you give an example

Hey mate well I was my 5th compound set so I was already very warm. I started at 250 for about 4-5, then 350 for 3, 450 for 2 then hit the work set at 500 till death ????

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[Joe Ballinger IFBB Pro]

Oh and sorry for my poor handwriting ???????? … if you guys like this then I can post more of this to show you my progress. Let me know ????

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