Joe Ballinger IFBB Pro
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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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Hey Allison wanted to drop in and say go smash it this weekend. You look fantastic 🙏
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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 colonicNow 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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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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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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Rest day today – which feel really long without having training to break up the day 😂
Early doors cardio for 35 mins then into sauna.
Home, work for a bit and meal 1. Then walked to a different gym for another 30 mins cardio and posing.
Home now and on the sofa chilling the F out 😂
Few more days of this funness then we can load and dance again. Looking forward to showing off the new posing tweaks that I’ve been working on that I feel suit the class so much more!
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A very good weekend all round really. Such a good vibe down at the gym as I mentioned – lots of people down there serious and getting after it. Made my sessions feel a bit better 🙂 … into the final week for the Ben Weider now only 6 days out. Realistically I have mon, Tues and weds to get down below the cap by Thursday time if we’re in a position to load Thursday. That’s the goal so yeah this weeks gunna suck but it’s all for the bigger picture of bringing a better look to the stage on Saturday 🙏
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Keep ontop of your diet 100% that is so so important in this phase number 1. Then yes that output is crazy high – if you’re saying you can easily half it then I imagine this steps aren’t just ‘going about your day steps/work etc) so they could easily be lowered. I’d pull back to 12-15k, wouldn’t hurt to keep the cardio. But next move could be to reduce that to 15/20mins and then reasses from there after a week or two.
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Awesome push day today at the shed. Obv it’s Easter so the gym was rammed with day passes and it was such a good vibe in there. Actually had a really good session as well considering I’m 8 days out. Looking forward to getting back in there tomorrow as well, I imagine it’ll be pretty buzzing all weekend. Will train sat/sun and then into peak week… again 🙏
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Very normal mate so adjust things based on that weight gain let it level out and then you can reassess
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Back down to 234lb today 2 lb over the cap – the plan thus time is to be a good few lb under the cap by Thursday (day before weigh in) so we can front load that night then back off Friday for weigh in, then eat again in the night but this time not as much as we’ll have eaten a good bit the night before. Eating all the food Friday night and then on stage sat morning wasn’t quite enough time to allow it to wash off so I had a film of fluid. This approach worked well for me when I was bodybuilding and didn’t have to make weight so just means I need to take off about 6/7lbs from where I’m at now which is doable and also will secure some serious conditioning
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That’s absolutely fine. For me it would depend on the phase I’m in. If I’m dieting I like I leave meal one a little later and start the day with water and EAA’s. But if I’m bulking then I’ll likely get meal one in not too long after I’m up as I’ll have more food to get in over the day. It all depends what works best for you but there are no ‘rules’ per se.
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Had a good hours posing today with my brother (he’s a posing coach too) – Decided to make some tweaks to my posing to present a more classic looking physique for the Ben Weider in 11 days time. I was very happy with what we bought to the stage and I think with a bit more conditioning and some posing tidy ups we will be able to bring an even stronger package 🙏
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Stall in fat/weight loss means you need to shift energy balance. So less food or more output. Whichever seems more viable to you.
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In for legs today! Been a couple weeks since I trained them so was good to get that in off the back of some nice food over the weekend – felt pretty strong all things considered. Although when super lean it does take its toll on the old joints, felt a little creaky lol
Anyway back to the normal baseline diet today and will watch weight come back down to baseline over the next few days.
Push and check in tomorrow so look forward to seeing how we’re looking 💪
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