[Joe Ballinger IFBB Pro]

Is this the hardest you’ve pushed drugs yet? Love the intensity on those hack squats man!

Tbh mate I’ve never really pushed drugs crazy high in an off season. Now is the probs highest I’ve been (well before I starts cruise)

My last pre Comp was very high, interested to see where we end up this year re drugs

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[Joe Ballinger IFBB Pro]

Apologies if it’s been covered already but what’s your training style and split like?

Do you run orals in off season and what orals do you run on prep? Hobbies outside of bodybuilding?

Oh and hobbies outside of BB – making me think now ???? I like to go walking really enjoy getting out in the fresh air – usually time for me and my gf to shut off from the world – and I mean walking not cardio haha

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[Joe Ballinger IFBB Pro]

Apologies if it’s been covered already but what’s your training style and split like?

Do you run orals in off season and what orals do you run on prep? Hobbies outside of bodybuilding?

Hey buddy

So i am running a push pull legs split with 2 cycles which I aim to progress each exercise every time I do them following my logbook

Orals wise I have used anadrol in the past it’s fantastic for strength and weight gain but can hinder appetite and I’ll always favour food over gear ????

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[Joe Ballinger IFBB Pro]

Does anyone have any questions about diet / nutrition / drugs / training? Full transparency as you know 🙂 fire away if you do!

Can’t wait to start prep now in 4 weeks!!

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[Joe Ballinger IFBB Pro]

So been struggling a little with appetite recently, so JP has made some minor changes. Here is my diet with amendments for you guys to see. Let me know if you have any questions as always

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]

My current go to is isolate, baby/ground/cream of rice mixed with almond butter and coconut oil. Essentially what the guys said. Digestion is key here. No one wants to train when they’re bloated!

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[Joe Ballinger IFBB Pro]

So I just did a little list on social and thought it would be good to share here too for any of you that don’t follow me (@joeballingerfitness)
5 pointers to help with growing muscle! They’re simple BUT they’re hard to accurately apply. Apply them and you WILL progress…

➡️ Track your food! This may sound basic but if you don’t know how much you’re eating, you can’t monitor if you’re in a surplus or not, which ideally you need to be in to grow muscle.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

➡️ Ensure you can DIGEST all of your food. It’s all well and good eating 5k calories to grow but can your body utilise that food? Start just above maintenance and work up incrementally to monitor your digestive capabilities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

⠀⠀⠀⠀⠀⠀⠀⠀⠀

➡️ Log and PROGRESS your lifts! Again, if you don’t log them then how can you monitor progression? I assure you if you’re getting stronger, you WILL be growing new muscle tissue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

➡️ Train with INTENSITY! I see so many guys pussy around and lift way less than what they’re capable off! Train harder and learn what true failure is. The log book will help here Immensely.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

➡️ Food timing. This is key especially with regards to pre/post meals. Ideally when bulking you will have a large portion of your daily carbohydrates here to fuel the session and ensue maximum performance as well as also ensuring optimal recovery with the post WO meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

____________________________

http://www.trainedbyjpclothing.com

Good points those Joe, now have to find another gym and continue logging progress shame about Xtreme closing mate. [/quote]
Mate I’m gutted about it as there is no where on parr in the area! What’s your actual name bud? No doubt I know you if you go to Xtreme too

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[Joe Ballinger IFBB Pro]

Any tips on what you do for better digestion ?

Hi mate yeah firstly don’t eat too much haha sounds simple but you an only utilise what you can digest. So if your bloating then maybe scale back portion size a little (unless you have a food intolerance to something but that’s a separate topic).

Also glutamine roughly 20g in the morning can help along with apple cider vinegar. I also find using a digestive enzyme and a GDA help too. GDA Meaning the carbohydrates consumes are being shuttled back into the muscles as opposed to being stored elsewhere possibly adding to the feeling of bloating etc.

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[Joe Ballinger IFBB Pro]

Legs ????

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[Joe Ballinger IFBB Pro]

Thanks for the replies I think I was just looking for reassurance even though I’m quite confident in my approach and I’ve definitely got a few new ideas to try with this now.

I think I will continue what I’m doing but in each session I will change the focus so I can attack the chosen body part fully as said above. I always leave my quads till last and that’s why they are lagging behind I’ve just been so focussed on bringing up my chest that I’ve neglected quads which used to be a strong body part but I’ve not kept on top of them.

Again thanks for the replies it’s really helpful.

Cheers

No worries pal. And if kegs are a weakness just target them as a priority but don’t neglect anywhere else. When programmed correctly you can effectively improve and grow everywhere. Keep us posted on your progress mate

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

I think people (I don’t mean you specially mate) should stop looking at training as based on a weekly basis. So don’t look at it as 4 one week, 3 the next. It’s simply 1 on. 1 off. No need to over complicate it imo.

That’s great that your progressing. I think realistically doing full body push and then pull as an experienced lifter like yourself means that certain exercises will be getting pushed to the end of sessions and not necessarily ‘attacked’ as hard. I know if I started with legs and hit 3/4 working sets then tried to be progressive with upper body exercises, that would prove somewhat counter productive – or at least I think there’s more effective methods.

Personally, I would opt for either
A: a Push lull legs split with 2 cycles
OR
B: An upper/lower split with 2, or 3 cycles – this ensures decent frequency for your weak body part and allows a number of different sessions to progress alternative exercises.

Hope that helps.

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

[Joe Ballinger IFBB Pro]

So I just did a little list on social and thought it would be good to share here too for any of you that don’t follow me (@joeballingerfitness)

5 pointers to help with growing muscle! They’re simple BUT they’re hard to accurately apply. Apply them and you WILL progress…

➡️ Track your food! This may sound basic but if you don’t know how much you’re eating, you can’t monitor if you’re in a surplus or not, which ideally you need to be in to grow muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Ensure you can DIGEST all of your food. It’s all well and good eating 5k calories to grow but can your body utilise that food? Start just above maintenance and work up incrementally to monitor your digestive capabilities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Log and PROGRESS your lifts! Again, if you don’t log them then how can you monitor progression? I assure you if you’re getting stronger, you WILL be growing new muscle tissue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

➡️ Train with INTENSITY! I see so many guys pussy around and lift way less than what they’re capable off! Train harder and learn what true failure is. The log book will help here Immensely.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Food timing. This is key especially with regards to pre/post meals. Ideally when bulking you will have a large portion of your daily carbohydrates here to fuel the session and ensue maximum performance as well as also ensuring optimal recovery with the post WO meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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

[Joe Ballinger IFBB Pro]

Looks great mate. Personally in session 1 I’d look to put leg ext after your two ‘main lifts’, so slot it in after single leg press and potentially do a double rest pause instead of a back off, depending on your recovery allowance. Other than that – Looks good to me ????

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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[Joe Ballinger IFBB Pro]

Hey mark. Yeah novorapid and yes we started on 8units pre and post.

Take 2 glycomax with all big carb meals – so most meals. Max 10 a day.

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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[Joe Ballinger IFBB Pro]

Hey bro. You say on training days you consume 620g carbs. Are you taking any insulin or GDA to control glucose levels? What are you doing To keep insulin sensitivity ?

Hi mate

Yeah I am using Strom sports – glycomax
Also started insulin use around 3 weeks ago. Currently running 8iu pre and post workout with my meals.

Feeling awesome!

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness