[Joe Ballinger IFBB Pro]

Pull day today and felt so good being back on the shed kit. Home now and my lats are already fried! Getting the stream tomorrow for the 2bros Europa pro show for the amateur and also pro show! Would love to be there but can’t this weekend – been a busy few weekends of bodybuilding but I love it!! 🤣🤣

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[Joe Ballinger IFBB Pro]

Full day back in and on full diet set up which has been nice. Was much easier getting all my food in today than I remember it before I went away so I’ll take that. Busy work day too as had a lot to catch up on after coming back from Italy, but all in a days work! Nice long dog walk too this evening which was nice too in the brisk evening weather. Feeling motivated for growing and business now. Lfg.

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[Joe Ballinger IFBB Pro]

Agree with the guys I just track the direct protein (same with other macros) hope that helps buddy

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[Joe Ballinger IFBB Pro]

Right. Finally back from Italy. Long getting home and had to spend an extra 2 nights there 😂 anyways back now and 100% back to it tomorrow – food, training, work… all things progress!!

I also saw Patrick when I was away in Italy and had a really good chat and catch up with him. He’s literally such a nice guy and a pleasure to be with.

Back in and knuckling down tomorrow. I’m super excited and motivated to send things to the next level on all fronts!

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[Joe Ballinger IFBB Pro]

Bit of a mare today. Flight home was cancelled. So now have a hotel and have to wait a day and half until we can get home. Not good on the food front. We’re going to try and find a gym tomo to get a good session in as we’re not far from the airport. Long stressful day. I’m going to sleep. Hopefully more positive tomorrow 😅

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[Joe Ballinger IFBB Pro]

Yeah I would say that’s totally fine bro. Especially as it’s only the one exercise – play with the volume of that exercise to fine a nice volume that suits.

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[Joe Ballinger IFBB Pro]

Awesome day today with my bro competing – he made top 5 is a deep class D at the Italy pro qualifier. Class work! Went into Milan after the show and had a lovely walk around the city where the cathedral is – insane building and place, so picturesque! Heading home now after a long day, I need a good sleep 😂

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[Joe Ballinger IFBB Pro]

Mate you are nails on here. Upper/lower split + being diligent with your nutrition + tracking and progressing your lifts like you’ve not done before and you’re going to make some serious progress!

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[Joe Ballinger IFBB Pro]

Brilliant day in Milan today – we’ve ran a rapid back load with Adam where we fat loaded for 4 days and went heavy for 1 – lower volume foods to make 1900g carbs in a day just over 9k kcal 😂 and he looks so dry this evening! He’s barely even spilled – which is the goal so he dries off over night and wakes up shrink wrapped. I’m in bed now and excited to see how he looks in the am. I’ll keep you posted.

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[Joe Ballinger IFBB Pro]

Arrived in Italy today, what a day. We left at 2am to travel to Gatwick. Had an hour or so there then flight was delayed an hour we didnt land till gone 11 am, then took us 90 mins to get the car as we had to wait, then an 45 min drive turned into an hour 45 before if the heavy rain here… nightmare. But we’re here. Settled and chilled now and most importantly Adam is looking insane!

We’ve done a 4 day fat load to really bring him down while also using Aldactone daily since Tuesday. He’s looking super dry! And ready to load tomorrow after we register! I cannot wait to see his body evolve over the day tomorrow 💪

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[Joe Ballinger IFBB Pro]

Here’s my current diet set up for you guys, quite a lot of info here. Any questions please fire away – supps wise I’m obv using the tbjp supps and they cover all bases mentioned here.

FOOD WEIGHTS ARE INTENDED AS RAW. PRE-COOKED.
Upon waking up
-1 lemon pressed in a big glass of water.
-10g glutamine
-5g bcaa
-Cup of black coffee
-300mg magnesium
-2g carnitine

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

Post cardio:
15g EAAs
10g glutamine

Meal 1:
40g whey isolate
200g egg whites
1 hole egg
120g cream of rice
1 bagel OR 2 hot cross buns
40g jam OR 30g honey
1 banana
—————-
lower kcals:
40g whey isolate
200g egg whites
1 hole egg
120g oats
50g blueberries

Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg berberine-5000i vitD
400mg rALA-400mcg chromium

Meal 2:
250g chicken or turkey
125g rice or pasta OR COR
100g greens
10g olive oil
—————-
lower kcals:
300g chicken
100g rice or pasta OR COR
100g greens
10g olive oil

30min pre training:
5g Creatine
20g whey isolate
10g glutamine
80g toast bread
30g honey

OR
50g Perf fuel
25g clear whey or EAA
5g Creatine
10g glutamine

(NOTHING ON REST DAYS)

Intra training: 10g EAAs-20g HBCD-500ml coconut water
(NOTHING ON REST DAYS)

Post training:
30g whey isolate
15min later:6iu humalog insulin
1 bagel
50g jam
10g EAAs
(NOTHING ON REST DAYS)

After 30/45min post training:
125g cream of rice or rice
250g lean beef
50g pineapple
5g olive oil

OR
60g iso
5g Evoo
125g COR
50g jam
10g almond butter
2 hot cross buns
100g pineapple

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[Joe Ballinger IFBB Pro]

Hmm not the best day today, had a savage migraine pretty much all day and felt very run down. Getting an early night and hoping to god im ok in the morning. Flying to Milan on Thursday so deffo don’t want to be ill for it. It’s been so long since I’ve been ill too!

Legs tomorrow as well lol. That’ll be one way to sweat any illness out 😅😅

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[Joe Ballinger IFBB Pro]

Back in the gym today for push. Got 3 sessions thus week before im off to Milan. So push pull and legs it is. Fly Thursday

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[Joe Ballinger IFBB Pro]

Another awesome day with Adam at the PCA took 3rd out of 9 guys today and it was an awesome show. Back to back peaks in days isn’t easy but we managed to bring a better look today and Adam enjoyed his outing. We’re off to Milan on Thursday for his first pro qualifier 🙂

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]

Awesome day today at 2bros with my bro competing for the first time in classic. There was only two guys in the class annoyingly and he took 2nd in a close battle. We were very happy with the look and what we brought to the stage. And tomorrow we go again at the PCA. A bit of a different load today, with a bit more of a dirty meal (burger + fries) and half a diazide. Looking forward to tomorrow and going again, then a couple days to bring us back to baseline before we fly to Milan to compete in Italy in the pro qualifier. But for now, time for bed. I’m knackered.

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