[Joe Ballinger IFBB Pro]

Having a little shuffle around with my nutrition this week. Really looking to try and sort my digestion out. It’s not awful but deffo feeling more bloated that I should do so we’re playing around with a few different options to get the food in that I need to.

It’s never going to be easy eating so many calories but it’s really important to ensure digestion etc is all on point. It’ll only stop you eating more and hinder growth If there are issues. I’ll post up the changes when all clarified.

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[Joe Ballinger IFBB Pro]

Really good leg session today – managed to hit 7 plates on the pendulum for 7 reps. Really starting to fly with my strength now and the gains are coming. Just keep watching this space because I’m feeling fully back in the game now. The drive and the fire is back 🔥

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[Joe Ballinger IFBB Pro]

Test seems fine at 350

I’d deffo opt for primo over deca as you can run it higher with way less sides thats deca will eventually likely provide – aromatisation etc

Probs start lower than 700 that gives you some to escalate the dose over the course of your off season rather than starting at 700

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[Joe Ballinger IFBB Pro]

So an update on my current food

Kcal 6633
P 384g
C 784g
F 205g

Had a re jig with my meals as I was finding having the big shake first thing was filling me up so much making meal 2 super hard, so opted for a solids meal 1 and then the shake pre workout. And it feels so much better. I’ll post my diet below.

Meal 1
260g uncooked salmon
4 x eggs
120g avocado
1 white bagel
1 tsp butter

Meal 2
200g oats
60g isolate
60g almond butter
40g honey
2 squares bars
1 x apple

INTRA
22g MPS max
60g Performance fuel
5g Creatine

POST
22g MPS max
60g Performance fuel
1 x banana
5iu Novo rapid

Meal 3
200g cooked chicken
250g cooked rice
120g avocado
2 crumpets
40g jam

Meal 4
200g oats
60g isolate
60g almond butter
40g honey
2 squares bars
1 apple

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[Joe Ballinger IFBB Pro]

It’s like doing flys before a heavy chest press. It’s a great way of driving blood into the muscle and can help with mind/muscle connection.

Try it and if it feels good keep it. If you prefer doing compounds first then do that.

I do isolation before compound on upper body, but prefer compounds before isolation on quads.

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[Joe Ballinger IFBB Pro]

A really good week in the bank.

On Sundays I like to go out and make sure I’ve got everything ready for the week ahead. Plan all my food and prep.

Even though I work from home and have time. I find when I do things ‘as I go’ I’m not as organised and I get less done.

So food is ready. And also I plan out all my tasks and what I need to do for the week. This really helps with adherence with everything – work food training etc

If you don’t do this. If deffo advise doing it 🙂

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[Joe Ballinger IFBB Pro]

My brother had then got checked out and turns out he has brachychardia so deffo get that checked out buddy – he had to have multiple mris etc so please go get that checked man

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[Joe Ballinger IFBB Pro]

Good day shooting content today for IG. Spent a good amount of time planning it all out then smashed it in 4 hours of so. That’s just over have a months worth of content done.

Shot half of it at my apartment and then the other half at the gym. Very productive day.

Should be some good content coming to socials very soon 🔥

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[Joe Ballinger IFBB Pro]

Absolutely. Especially if you’ve plateuxed on the smith. Time for a change. Will take a few sessions to improve your propriceptive coordination. Then the weight will fly up. And then you can really start to progress on that exercise.

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[Joe Ballinger IFBB Pro]

Got my first leg session in a while today. Waited for my illness to fully leave before I hit legs and Ngl I had an amazing session.

My session went

Seated ham
Pendulum
Single leg press
Kneeling ham
Leg ext
Seated calf

I felt especially strong on the pendulum all things considered. And really enjoyed the session.

Will see how I feel tomorrow but I imagine I’ll have some nice doms lol

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[Joe Ballinger IFBB Pro]

Nice to see you doing better. I cant imagine how frustrating it has to be getting ill when going to Spain.

Do you do anything different as you get well or do you go straight at it like nothing happened?

Hey bud thanks for that man. That’s why I came home early too. I just didn’t wanna be there anymore yano. Wanted my home comforts and proper routine.

Tbh as of Monday I just got right back to it, almost force myself back into routine. I listened to my body when I was ill and so I didn’t force food or training, but now I feel much better I feel I need to start pushing it just a little bit so it starts to become routined again 🙏

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[Joe Ballinger IFBB Pro]

Depending where you’re based you could visit my brother Adam. He’s specifically a mens physique posing coach and is very good. His ig is @adamballingerfitness if you want to reach out 👍

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[Joe Ballinger IFBB Pro]

So yesterday went really well and so did today. First two days doing full diet. Getting all the meals in is of course hard when cals are at 7500. We bumped from 6500 just before I went to Spain, then obv I’ve been ill. I’ll talk to cal about maybe pulling it down a touch, perhaps removing the ‘calorie bumper’ meal, while my body gets used to the sheer volume of the food again.

Training yday was good, did push, deffo down on strength following the illness but not by too much. Pull today, also good, this time gives me chance to really reset everything and make sure I’m executing 100% before I push load again.

Overall a good first two days back in the game! LFG 🙏

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[Joe Ballinger IFBB Pro]

Tomorrow is the day I’ve set for myself to be fully back on everything. I’m still not 100% but going to just jump back in fully with everything – diet/training/supps etc and ‘force’ it if I need to. Which I think I will with food to get my full diet in. My appetite has take a big hit from antibiotics but I feel healthy enough now to just get back to it. Sometimes you just have to force your way back into it. Everything prepped and ready to go, let’s get back to being big.

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[Joe Ballinger IFBB Pro]

I can eat pretty much any veg without any issues but some people do get some gastric issues with certain veg. Tbh most should be ok, I like Mediterranean style veggies all roasted up so that’s what I do when I prep 🙂

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