[Joe Ballinger IFBB Pro]

100% log booking if you’re in the early stages of growing – as Jp said it’ll hold you accountable making sure you get strong! And if foods in the right place there’s no reason you shouldn’t grow!

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[Joe Ballinger IFBB Pro]

So the plan is in and we’re set to bring about new condition for Sweden

Cardio to an hour but steps down a touch to reduce overall fatigue on the body and let my legs freshen up a touch

Clen to 100

Test being pulled at one week out

Food dropped I’ll post diet here – time to get skinless

NUTRITION
DIET
TRAINING DAY
Meal 1
50g iso, 50g oats

Meal 2 – pre
200g chicken, 50g jasmine rice, 90g beets

Intra
15g eaa, 2g salt, hydra max

Meal 3 – post
200g Salmon, 50g jasmine rice, 90g beets (10g less rice)

Meal 4
50g iso, 3 x PAIN KALO RICE CAKES, 10g almond butter

REST DAY
Meal 1
50g iso, 40g oats, 100g Raspberries

Meal 2
200g chicken, 40g jasmine rice, 90g beets

Meal 3
200g chicken, 40g jasmine rice, 90g beets

Meal 4
200g Salmon, 90g beets

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[Joe Ballinger IFBB Pro]

Another day done – tomorrow we formulate the final plan of attack for Sweden so I will post it here when I have it.

We’re going to push for more condition for the next show and I fly out a week today to Sweden.

Feeling ready to smash this last week or so of prep before a well deserved rest 🙂

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[Joe Ballinger IFBB Pro]

Interested to see how you progress mate

Do you have any pics?

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[Joe Ballinger IFBB Pro]

Another productive day boxed off. Back to Cheltenham tomorrow. Then back to London on the weekend before we fly to Sweden on Wednesday next week 🙏

Everything is booked and I’m ready to go. The final showdown awaits us 💪

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[Joe Ballinger IFBB Pro]

Same as the guys orange 1 inch or smaller slin pins. But haven’t jabbed glutes in years, I tend to cycle lats and delts.

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[Joe Ballinger IFBB Pro]

So the weekend is done now, just wanted to take the day Sunday to chill and relax. So I took second in my class. Which I was of course disappointed with. I lost to Llion whom I beat two weeks ago. But he came in looking better and I congratulate him for that. We’ll be going again in two weeks in Sweden for my last show of this run. Getting back to baseline weight today/tomo and then we can make the poa. It’s back to baseline food and last peak week cardio already too. Around 2250 kcal and 55mins cardio. Want to push harder this week so we can pull back a touch next week and not have to slam myself into the ground all the way up to the show.

Trying to keep this phase as chilled as possible so just up in London now and using the local welcome gym for ease and lower stress. It’s 5 mins walk for cardio and training as opposed to 30 plus min drive for kings. Where training sessions are at right now it’s good enough to keep things ticking over and bring me right to it the show.

Any changes over the coming few days and I’ll pop them in here for sure.

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[Joe Ballinger IFBB Pro]

Still resting today full run down tomorrow for you guys.

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[Joe Ballinger IFBB Pro]

2nd today guys will write up tomorrow 🙏

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[Joe Ballinger IFBB Pro]

Spinal decompression session this am into a 30 minute sauna to solidify weight – 230.5lb so 1.5lb under cap. 1L water, 8 rice cakes and some sodium drip fed in from 1pm up to weigh ins then onto my normal meals from then on and will get the rest if my fluid in too (6L total).

Just about to leave for Braywick to get tanned and weighed in. Excited now! Lfg! 🔥

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[Joe Ballinger IFBB Pro]

Weigh ins tomo was 231.2lb this am so under the cap which is great! I’m pretty tired ngl. Going to be fully resting and off my feet again tomorrow and also seeing the spinal clinic in the am for one more spinal decompression session so I can make height. Nearly there guys. I’ll give you more info tomo on the plan of action

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[Joe Ballinger IFBB Pro]

Hey Allison wanted to drop in and say go smash it this weekend. You look fantastic 🙏

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[Joe Ballinger IFBB Pro]

Busy busy day

Early doors steps, cardio and sauna
Straight home for meal 1 and YouTube filming
Then to the gym for my session (filmed)
Then to a massage
Then for a colonic

Now 3pm and I’m smashed haha rest of the day with feet up chilling and doing some work

Back down at the cap which is fantastic

Very excited now for the next few days and looking to present my best ever on stage on Saturday 🙏

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[Joe Ballinger IFBB Pro]

Otherwise referred to as a rapid fat loss phase (RFL). Essentially a short window to drastically reduce cals/increase cardio looking to sensitise the body somewhat – probs not something most would require but it has its place.

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[Joe Ballinger IFBB Pro]

Another day boxed off. Had a loooong lie in today on purpose so that I could catch up on sleep and try to freshen up for this final few days coming into the show. Training upper everyday this week until Thursday as my last day. Then Friday I’ll travel to Maidenhead for the height and weigh ins and get ready to get the job done. Feeling good and focussed.

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Instagram - @Joeballingerfitness