[Joe Ballinger IFBB Pro]

What does your delt & bi session look like?

Hey man so the current sessions is as follows

Chest supported db side raise (slight lean into nearly upright bench) x 2
Prime plate loaded shoulder press x 2
Cybex pin loaded shoulder press x 1 double drop
Prime lateral raise x 1 double drop
Cable cuffed lateral raise x 2
Atlantic dual arm cable curl x 3
Nautilus single arm machine curl x 2

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[Joe Ballinger IFBB Pro]

Thanks a lot.That’s all I wanted to know 🙂

No probs at all buddy glad to have you here man

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[Joe Ballinger IFBB Pro]

Joe, thank you so much for such a detailed and quick response. I was especially interested in reading about your nutrition. This year, your physique is turning out to be very impressive, and you look much fresher and better compared to your previous prep (that I could watch :)).

Could you please tell me, do you have a lot of non-training activity? because your total calories is pretty high 🙂

Actually, I have a few more questions. If you can’t answer any of them due to confidentiality reasons, I totally understand 🙂
1. What supplements are you currently taking during this period?
2. Are you using insulin during the prep?
3. How are you feeling overall? Do you feel some fatigue and do you take an extra rest day if needed?

Thanks a lot buddy!

Hey bud no worries at all man, and yes my food is high – I have a fast metabolism so tend to burn through food at a rate so need higher food in general to maintain this weight/size. NEAT/Steps are roughly 12-15k but this is also inclusive of my 30 mins treadmill cardio so no not especially high. Few dog walks and that’s it.

Supps is too long to list but pretty much all of the tbjp line

No insulin anymore mate no

I feel great. Sleeping well. Lots of energy and super strong in the gym. Have felt a little ill once or twice where I’ve had an extra rest day but that’s more illness not fatigue. I don’t have a lot of fatigue at all which is a nice place to be 🙂

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[Joe Ballinger IFBB Pro]

Jp has nailed this do as much work on it as you can – pain free being the main thing.

People take ages to recover for 2 reasons – they go to heavy too fast and put themselves back. Or they don’t do enough of the boring stuff…. Because it’s boring.

Just commit to the process and you’ll get better in a much faster time.

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[Joe Ballinger IFBB Pro]

Hi Joe. I am a silent reader of your log. Thanks for all information that you are posting here. As for me it’s one of the most interesting logs in recent times.

Is it possible to upload here your currently meal plan and training plan? If I understood correctly, you’re currently doing steady heavy training without SST and other intensifications? What kind of cardio are you doing now?

Thanks a lot Joe! Wish you to win a pro card this year – you definitely deserve it.

Jaroslav – firstly thanks for following my log and for interacting my man!

Ok sure thing. I’ll post my diet below here for you buddy. Please note the jam/bagels on TD are now removed since yesterday and are only kept in for leg day once a week.

Training wise yes essentially I’m now doing 2 sets per exercise and my current split is:

Chest tri
Legs
Rest
Back
Delts bi
Hams/glute+1 quad
Rest

No SST atm tbh I was burning too many calories so the more lower volume approach seemed to be more effective.

Cardio wise 30 mins light treadmill work fasted in the am.

Please let me know any further questions, always happy to answer 🙏

Diet below:

MORNING SET UP:
1 x Scoop LFG Daily set up powder
-Cup of black coffee
-300mg magnesium
-4iu GH
-Fat Burners

30min steady pace cardio/pulse 120bpm treadmill walk
(No am cardio on quads)

During cardio:
15g EAAs
1 x scoop Hydration
10g glutamine

TRAINING DAY higher kcals
Meal 1:
250g lean beef
1 x egg
120 rice
100g greens
10g olive oil

Meal 2:
250g chicken/turkey
120g cream of rice
1 banana
40g jam
1 bagel

30min pre training:
1 x pre workout stim+pump
5g Creatine
10g glutamine

Intra:
10g EAAs
40g HBCD

Meal 3 Post training:
70g whey isolate
120g cream of rice
50g jam
1 bagel
10g nut butter

MEAL 4:
250g salmon
400g potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil

Meal 5:
70g whey isolate
75g oats
30g macadamia nuts or almond butter

REST DAY Lower kcals
Meal 1:
30g whey isolate
200g egg whites
1 hole egg
100g oats

Meal 2
300g chicken
80g rice or pasta
100g greens
10g olive oil

Meal 3:
300g chicken
80g rice
50g asparagus
5g olive oil

Meal 4:
250g salmon or 5% fat beef
200g potato
150g green Salad
Apple cedar vinegar
10g macadamia nut oil

Meal 5:
60g whey isolate
30g almond butter
2g omega 3

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[Joe Ballinger IFBB Pro]

If you’re in a diet phase I’d stop worrying about building muscle – it’s literally not the goal here. Your goal here is fat loss and the preservation of muscle as opposed to building it. Your training performance will be your biggest tool here making sure you keep your numbers up as you said you have been doing.

It seems like you’re been dieting for over 20 weeks, that’s quite a long time to be dieting in a deficit. Hard to advise without the full picture, but maybe reassess the look and the goals. Might be time to go into a gaining phase if body composition allows (I imagine it does if you’re been dieting that long).

Might be helpful for you to post some pics for us to see. And an insight into your further goals.

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[Joe Ballinger IFBB Pro]

Off for the weekend now for Nancys bday. So we trained early this morning, trained back. Then headed to see Nancys family for coffee and cake… just coffee for me lol and now we’re on our way to the spa hotel to chill and relax 🧘‍♂️… meals all packed and ready for today and tomo morning before we head back 🙂

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[Joe Ballinger IFBB Pro]

3 days refeed sounds banging! How’s the response been since that bud?

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[Joe Ballinger IFBB Pro]

Decent delts session today with some biceps 💪… numbers up still at 6 weeks out (tomorrow). So that’s a great sign.

Checked in with Patrick today and he’s really happy with the look, leaner again but holding musculature and pop so he’s happy. Has made the first food adjustments since we started prep 6 weeks ago.

Bagel and jam removed from both pre and post meals aside from on leg day. Ephedrine added in pre cardio 25mg.

Other than that we just crack on. It’s Nancys bday this weekend and I’m taking her to a nice spa hotel tomorrow. Going to train early doors and get out the way, take my meals with me for sat/sun and just chill the rest of the weekend which I cannot wait for. A spa weekend couldn’t be more needed right now 😊

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[Joe Ballinger IFBB Pro]

Medisave or amazon bro

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[Joe Ballinger IFBB Pro]

Had an extra rest day today, been feeling a bit rough and training has hit me a touch. Think more illness that prep fatigue as I don’t really have that much yet. And I was ill a few weeks ago and cracked on so don’t want that to happen again. Rested up nicely. Less is indeed more in the right situation.

Back to it tomo. Busy work day and training back. Ready to go again. Lfg 🙌

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[Joe Ballinger IFBB Pro]

Another epic session today. Leg day. Quads are completely fried now 😂 but smashed it today. Crazy how it’s only 5 or so more leg days before show number 1 now! Comes around so quickly!

Foot placement lower and closer today on the hip press which felt amazing on quads. I was only 1 plate aside less than what I normally do which surprised me!

Anyway, much needed rest day tomo then we go again for back on Thursday!

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[Joe Ballinger IFBB Pro]

Pretty much what the guys said

Shouldn’t have any issues in delts/lats and bi/tri if relatively lean

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[Joe Ballinger IFBB Pro]

Huge session today. Feels like I’m just still getting stronger and stronger which is mad for 7 weeks out. Felt completely cabbaged after the session today 😂 ran some rounds after too in the posing studio and really liking what I’m seeing. Lean and dense.

Leg day tomorrow then I’m taking a rest. I was doing 3 in a row but doing back on day 3/weds is getting a bit hard. The session is suffering so moving it to Thursday and will keep delts/bi Friday and hams/glute/1 quad sat. Those two sessions are way less taxing.

Anyway I’m off to bed I’m cooked

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[Joe Ballinger IFBB Pro]

1/2 per week in off season if competition allows (that’s what I do and remain lean).

Prep/cut don’t do them at planned times so them only when needed, super flat / fatigue super high / you’re smashed (get a coach that can advise). Only when needed, not for the sake of it.

Composition *

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