Joe Ballinger IFBB Pro
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I’ve finally written my diet up from sheets for you guys – here you go – fire away with any questions
MY DIET – BIG MAN WEEKEND PREP
NORMAL DAY – (LEGS/CHEST)
ON WAKE – 10g glutamine, half lemon, 500ml water
MEAL 1 – 70g iso, 80g cor, 10g almond butter, 100g berries
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 2 PRE – 300g chicken, 80g rice
INTRA – 50g sustain, 20g eaa
POST SHAKE – 60g iso, 10g glutamine, 10g creatine
MEAL 3 POST – 300g chicken, 90g rice or cor
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 4 – 220g chicken, 3 eggs, 1 bagel thin
UPPER CHEST AND DELTS
ON WAKE – 10g glutamine, half lemon, 500ml water
MEAL 1 – 70g iso, 90g cor, 10g almond butter, 100g berries
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 2 PRE – 300g chicken, 90g rice, 50g banana + 5iu insulin
PRE SHAKE – 30g hbcd + pre workout
INTRA – 40g sustain, 20g eaa
POST SHAKE – 60g iso, 40g hbcd, 10g glutamine, 10g creatine
MEAL 3 POST – 300g chicken, 90g rice or cor + 4iu insulin
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 4 – 220g chicken, 3 eggs, 1 bagel thin
BACK AND BICEPS / ARMS AND BACK
KCAL – 3785
P – 336g
C – 410g
F – 29gON WAKE – 10g glutamine, half lemon, 500ml water
MEAL 1 – 70g iso, 100g cor, 10g almond butter, 100g berries
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 2 PRE – 300g chicken, 100g rice, 50g banana + 10iu insulin
PRE SHAKE – 60g hbcd + pre workout
INTRA – 90g sustain, 20g eaa
POST SHAKE – 60g iso, 100g hbcd, 10g glutamine, 10g creatine
MEAL 3 POST – 300g chicken, 100g rice or cor + 10iu insulin
AMINO SHAKE – 10g eaa, 10g glutamine between meals
MEAL 4 – 220g chicken, 3 eggs, 1 bagel thin
REST DAY
ON WAKE – 10g glutamine, half lemon, 500ml water
MEAL 1 – 70g iso, 70g cor, 10g almond butter, 100g berries
MEAL 2 – 300g lean beef mince, 70g rice, 100g berries
MEAL 3 – 300g chicken, 70g rice or cor
MEAL 4 – 300g chicken, 60g rice, 100g banana
MEAL 5 – 70g iso, 80g oats, 10g almond butter
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Yes Rab! LOVE the log title and no bs approach dude! Class! Glad you’re happy with a good life, nice family and great business… worlds your oyster now to enjoy…. And hopefully get wham again 🤣
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Hey Joe, hope you’re good bro. I know you mentioned previously but what’s your hair loss protocol now post your transplant? We’re you advised to use both finasteride and minoxidil? And how do you take?
I apprehensive about having to continue taking the above, if starting apparently you lose when you stop
Hey man so I used finasteride at 1mg a day for a year then stopped and been fine ever since – been off it over a year now and it’s better than ever so zero complaints here my man
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So weight has held now since the weekend around 250lb so I think we’re due a little good drop soon so I’m anticipating that
Rest day today – not a fan of rest day food lol also not having training to break my day up
Back in tomorrow for upper chest and delts session which I’m looking forward to
We also have a drug change in bound soon too
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Hey man do you have any pics now going into show number 1?
Looking good from what we see before 🙂
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The hunger WILL come and when it does this is a good sign you’re getting lean!
Before a peel ensure you’ve had a GOOD offseason where you got food high and in to a good place initially to even think about starting a prep.
When the food pangs come change your environment, if you stay doing what you’re doing it’ll stay longer. Go for a walk, drink a big load of water, engage in conversation somewhere if you can. But do something to engage your brain in different thoughts.
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So I did a sneak show on the weekend haha
Decided on Thursday night to jump in Saturday. The goal wasn’t to win as I’d only been dieting 4.5 weeks the goal was to get my qualification so that now I’m done with the regionals and can now jump into my pro q in 5.5 weeks with a clear run out and nothing in the way.
This means we should be able to get skinless and really do some damage on stage. One goal – turn pro!
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H
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Unless it’s an issue I’d always choose to buy fresh chicken and then you can be a lot more accurate with your measuring
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Off to the 2bros show today. Always good to get down and see how things are doing. Networking and seeing people too is something I love to do being a social person. Excited to see what the standard is like. It’s been good so far this year from the shows I’ve been to.
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FairPlay bro you look sick! No need to really out a time frame on it, keep pushing until yoh get fluffy to the point it’s a bit too much. Do a little tidy up (not full diet) then go again. Rinse and repeat.
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Loads of new kit arrived yday in Cojos which I’m looking forward to using – a good few bits of Atlantis. Chest/shoulder press and then a few leg presses too which look awesome plus a hamstring kneeling curl and a glute drive machine too!
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So if I get the Natty stack and do bloods before and after again, you think that it will give me similar positive results?
If it worked for Ryan it’ll likely work for you. Try it and see and keep us posted on your progress 🙂
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Another good day on prep. Feeling great still and getting lots of work done too so feeling productive. Usually when this lean and close out I feel horrific lol but this is very much doable. The perks of getting food so high in the Off season I guess! That consistency for so long has allowed this right now 🙏
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Yeah mast e and NPP like hilly said would be my go to’s
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