[Joe Ballinger IFBB Pro]

Travelled to Newport to train at ONE gym today and got my first ever 8 plate hack squat. Deffo going to grow into this prep and get stronger seeing as I have just jumped back into a blast. Food has come down a fair way since off season 3 weeks ago so that’s taking a bit of getting used to but feeling all good. You guys got any questions on my training food supps gear? 🙂

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[Joe Ballinger IFBB Pro]

Honestly it’s personally preference – you need to FEEL it my man

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[Joe Ballinger IFBB Pro]

Agreed with the guys cyclic dextrin is great and absorbs fantastically well

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[Joe Ballinger IFBB Pro]

Sorry wasn’t on yday guys I got a new phone and let’s just say the iCloud back up hasn’t been easy so couldn’t access any apps. Anyway I’m back 🙂 hit push and some posing with my bro last Night and on a rest day today. Jordan has lowered my food today so I’ll show you the new set up 🙂

Weight at 113.7kg (down 0.6kg)

500 Test E
300 Mast E
300 Primo
4iu GH
8 insulin pre, 6 insulin post

TRAINING DAY DIET

Meal 1
80g oats
30g nut butter
1 scoop whey

Meal 2 – PRE
50g isolate
80g ground rice/COR
20g nut butter

INTRA
3 scoops Sustain
2 scoops MPS max

Meal 3 – POST
200g chicken
250g cooked rice
117g coco pops
1 scoop whey

Meal 4
200g cooked chicken
250g cooked rice
Spinach

Meal 5
255g steak (uncooked) or salmon or chicken
200g cooked rice
Spinach

REST DAY

Meal 1
80g oats
1 scoop whey

Meal 2
200g cooked chicken
200g cooked rice
Spinach

Meal 3
200g cooked chicken
200g cooked rice
Spinach

Meal 4
255g steak (uncooked)
150g cooked rice
Spinach

Meal 5
100g granola
50g whey

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[Joe Ballinger IFBB Pro]

So guys had a nice rest day today! Got a lot of work and ‘life admin’ done haha got me super excited for training day diet lol and push tomorrow! Starting to notice that I’m on a ‘prep’ diet now as feeling a little more hungry at different times during the day – especially rest day!! Does anyone else get that?

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[Joe Ballinger IFBB Pro]

Keep sleep solid, eat before bed and train fasted – always favour digestion as it will only hinder you’re sessions if you don’t ????

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Currently doing this. ‘Fasted training’ in the sense that Intra EAA’s & Carbs are started just before the gym and finished throughout with a postworkout shake & banana immediately following (all that classed as Meal 1).

Digestion issues in the gym is the absolute worst. Binned carb powders for this exact reason
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Insta: @deanharveyam
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What carb powders were you using bro? Have you tried sustain? It’s so good wirh me and my digestion is usually poor too!

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[Joe Ballinger IFBB Pro]

Yeah I had a star trak one – can grab then refurbished pretty cheap on email or gumtree etc

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[Joe Ballinger IFBB Pro]

Joe, what’s the difference between the upper back HS row and mid back HS row? Grip width and seat height? I imagine they are both on the horizontal seated HS row. Thanks!

Hey man thanks for the question – yeah they are both in sat upright positions with chest supported. The upper back row starts with hand in front but lower so when you row you’re pulling your hands into your hip region targeting largely the upper back – traps/rhomboids etc and mid back is more of a horizontal pull from shoulder(ish) height and pull your hands to around the chest height region 🙂

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[Joe Ballinger IFBB Pro]

Yeah deffo bro. Pre for increased performance in the gym and post to replenish the used glycogen stores and aid recovery 🙂

And as Oscar says intra carbs are also important dependent on your goals!

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[Joe Ballinger IFBB Pro]

Hit up a decent pull session today with my gf Ashlee and we are both just under 12 weeks out now. Strength is real good with food coming down a bit. I’ll post my session from today below 🙂

Upper back HS row x 2
T bar row x 2
Incline bench DB row x 2
Mid back HS row x 2, DD on 2nd set
Lat pull down x 2
Machine assisted Chins x 2
Shrugs x 2
Cuff rear delt x 3
Cable curl x 3

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[Joe Ballinger IFBB Pro]

JP is releasing a stim free pre very soon so keep your eyes peeled for that 🙂 undoubtedly will be insane like PREpare

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[Joe Ballinger IFBB Pro]

Hope everyone had an awesome Easter and enjoyed some good food (if you’re allowed) haha I had a nice chilled one and some good training sessions. Feeling good at 12 weeks out now. What do you guys wanna know, let me know and I’ll answer in as much detail as I can 🙂

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[Joe Ballinger IFBB Pro]

Straight into cruise of 350test e and back to 2 weeks out diet. Slowly added cals for a months or so and tbh I stayed super lean for about 6 weeks post show – I had a couple shoots too which helps with focus. I cruised for 8 weeks then did bloods. Everything was A ok so went to off season cycle and began making gains ????

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[Joe Ballinger IFBB Pro]

Shit dense buddy!!

Thank you dude that means a lot because it’s something I never used to be so I’ve busted my ass for this look and I’m super proud to have it. Very excited to see how it will look when diced too 🙂

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[Joe Ballinger IFBB Pro]

Currently 12 weeks out from my first show – amateur Olympia Portugal – open class BB

JP has made some new amendments to diet and here they are

TRAINING DAY DIET

Meal 1
100g oats
30g nut butter
1 scoop whey

Meal 2 – PRE
50g isolate
100g ground rice/COR
20g nut butter

INTRA
3 scoops Sustain
2 scoops MPS max

Meal 3 – POST
200g chicken
250g cooked rice
117g coco pops
1 scoop whey

Meal 4
200g cooked chicken
250g cooked rice
Spinach

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

Meal 7 (nighttime)
50g isolate

REST DAY

Meal 1
110g oats
1 scoop whey

Meal 2
200g cooked chicken
225g cooked rice
Spinach

Meal 3
200g cooked chicken
225g cooked rice
Spinach

Meal 4
255g steak (uncooked) or salmon or chicken
225g cooked rice
Spinach

Meal 5
100g granola
50g whey

Meal 6 (nighttime)
50g isolate

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness