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

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

[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 😅😅

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]

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

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]

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

[Joe Ballinger IFBB Pro]

hey! what does your diet look like? It’s going to be an amazing offseason!

Hey John I’ll write it all up and post it here tomorrow buddy – thank you brother

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]

Hey Joe, is this your first time using DHB?

No I’ve used it in the past a couple of times and really like it in an off season setting – it seems to bring lean muscle mass and good strength gains. Excited to see how it unfolds this time round 💪

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 haven’t said this publicly yet, but I’ve started working back again with Patrick Tuor.

I loved my time with him in 2020-2021 where I ended up having my most successful year so far.

Feeling very good to have the big man back in my corner.

So the cycle has begun – I’ll give you guys the run down:

Peds:

-250mg test ena or sus Mon-wed-fri

-100mg DHB EOD

-200mg primobolan day (except Sunday)

Totals

750 test

1200 primo

350 DHB

-50mg oxymetholone before 2 leg trainings.

-2iu gh 3x (before morning cardio and after training shake and after meal 5)

-0,5mg arimidex EOD before las meal

-12.5mcg T3 before morning cardio

-75mcg T4 before meal 6

-40mg telmisartan day

hey man good to hear this!!! happy for you, i remember with patrick you looked amazing and i remember how happy you were! kinda now want to see how you evolve with tuor by your side again! [/quote]
Thanks big man!! And you’re right I was super happy and made so much progress so I’m looking forward to seeing what we can do again with a nice long off season ahead of us! Thanks buddy 🙂

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]

Full day on full plan day 1 today

Full nutrition, training, Ped cycle

It’s going to get interesting from here. I’m sat just sub 270, with 280 being the next goal from here.

Bit of course weight isn’t the only or main goal, the focus on being consistent with the food amounts, and ensuring training progression f week in week out.

It’s time to lock into off season fully. Let’s go.

In for this mate back to open going to be good off season for you[/quote]
Thanks bro appreciate that my man! Time to get massive again 🤝

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]

Full day on full plan day 1 today

Full nutrition, training, Ped cycle

It’s going to get interesting from here. I’m sat just sub 270, with 280 being the next goal from here.

Bit of course weight isn’t the only or main goal, the focus on being consistent with the food amounts, and ensuring training progression f week in week out.

It’s time to lock into off season fully. Let’s go.

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 haven’t said this publicly yet, but I’ve started working back again with Patrick Tuor.

I loved my time with him in 2020-2021 where I ended up having my most successful year so far.

Feeling very good to have the big man back in my corner.

So the cycle has begun – I’ll give you guys the run down:

Peds:
-250mg test ena or sus Mon-wed-fri
-100mg DHB EOD
-200mg primobolan day (except Sunday)

Totals
750 test
1200 primo
350 DHB

-50mg oxymetholone before 2 leg trainings.

-2iu gh 3x (before morning cardio and after training shake and after meal 5)

-0,5mg arimidex EOD before las meal

-12.5mcg T3 before morning cardio
-75mcg T4 before meal 6
-40mg telmisartan day

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 this week I’m running push pull legs. (Thurs:Fri:Sat) rest sun, then into the full proper split as of Monday. The new split is as follows, also stated with what day of food I’ll be following. I’ll drop the diet tomorrow and new cycle in a few days 💪

Chest-Biceps
HIGHER KCALS

Quads+1 hamstring exercise
HIGHER KCALS

Back
HIGHER KCALS

Off
LOWER KCALS

Shoulders-Triceps
HIGHER KCALS

Hams+2 quads exercises
HIGHER KCALS

Off
LOWER KCALS

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]

Right guys I am back from France now, took some time off here while I was away, just needed the social off button to be pressed and to stay off my phone. Now I’m back and I’m ready to get going on my push, the bulk has officially started today as bloods have been done and the cycle is due to begin tomorrow. More to come on all that, plus what my diet will be.

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]

In France atm guys so apologies if my updates aren’t quite as regular – literally not doing much while I’m here. Taking a deload so not training – I’m also in the middle of nowhere so nowhere to train if I wanted to anyway lol. Just been sleeping, chilling. Sun bathing. All exactly what I wanted and needed. So so nice. Off to sleep again now 🙂

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