International Fitness Model Ulisses Jr Talks With Simplyshredded.com
How did you get started with bodybuilding?
When I was 19 years old I started working out to gain some weight as I was very skinny at the time. I really didn’t want to get into bodybuilding but whiIe training I saw great results real quickly so I kept working out. This also motivated me to learn as much as I could about training and nutrition to make sure I was doing everything correct.
After a few years of training my friends asked me to do a bodybuilding show. They actually entered me into a show and that’s when the journey begun.
Where does your motivation come from?
My motivation comes from wanting to be unstoppable! Period! When I decide to do something I want to be the best at it.
In my opinion life is too short to be small and to be the best you need to train like the best!
Ulisses Williams Jr – Promo Clip
Youtube Video Source: Yolanigoma
What workout routine has worked best for you?
Over the years I have found that high rep workouts in the 12-15 rep range have worked well for me. From time to time I also include some power training (4 – 6 rep range) although the bulk of my routine is made up of high reps. Another thing I do is always change my workouts around every so often to shock the muscles. This works best for me because my body cannot adapt to that same routine and that is what helps me add on more mass.
Full Routine: (Updated September 20th 2011)
Monday: Back/Calves
- Pullups 4 x 12 to 15
- Pulldowns 4 x 12 to 15
- Barbell Row 4 x 12 to 15
- Cable Row 4x 12 to 15
- Pullovers 4 x 12 to 15
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 15
- Donkey Calf Raises 4 x 15
Tuesday: Quads/Hamstrings
- Leg Extension & Leg Curl ( Superset ) 4 x 15
- Squats & Seated Leg Curl ( Superset ) 4 x 15
- Leg Press & Standing Leg Curl ( Superset ) 4 x 15
- Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15
Wednesday: Rest Day
- Recovery
Thursday: Shoulders/Biceps
- Dumbbell Shoulder Press 4 x 15
- Military Press 4 x 15
- Lateral Raises 4 x 15
- Front Raises 4 x 15
- Rear Raises 4 x 15
- Barbell Curls 4 x 15
- Dumbbell Curls 4 x 15
- Hammer Curls 4 x15
Friday: Chest/Triceps/Calves
- Incline Chest Press 4 x15
- Flat Bench Press 4 x15
- Dumbbell Flys 4 x15
- Cable Crossovers 4 x15
- Tricep Rope Pressdowns 3 x 12 to 15
- Weighted Dips (90lbs) 3 x 12 to 15
- Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 15
- Donkey Calf Raises 4 x 15
Saturday: Wild Card
It is usually a wild card day. If I need to work on a lagging body part then I’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on my wild card day I would either do Hamstrings and Calves or Shoulders. These are the areas I usually work on. My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!
Sunday: Rest Day
- Recovery
If you have to pick only 3 exercises. What would they be and why?
- Incline Dumbbell Press – I like it better than flat bench press and It also hits the shoulders (front delts) a bit.
- Pullups – It’s a difficult exercise for many but it is vital for your back development! One of the best upper body compound movements I have come across.
- Squats – It’s the king of all exercises! To be the best you have to face the king!
What is your diet like?
My diet is pretty good during the week and I have a cheat meal on the weekend only. I also don’t eat any pork or red meat. Although when it comes to competing I always make sure to eat a steak the night before to fill out. That’s the only time I eat red meat.
Cutting Diet:
- Meal 1: 1 cup of plain Oatmeal & 6 Egg Whites
- Meal 2: Protein Shake (45g of protein, 30g of carbs)
- Meal 3: Quarter Chicken & Rice
- Meal 4: Post workout shake. (45g of protein, 60g of carbs)
- Meal 5: Protein shake (45g of protein, 30g of carbs)
- Meal 6: Grilled Salmon with Rice & Vegetables
When trying to cut down do you prefer to use HIIT or just normal cardio?
I do HIIT cardio which I find works best because It helps me get shredded fast and you can change your intervals everyday to confuse the body.
Gallery
What is your supplementation like?
I don’t go crazy on supplements, I just do the basics:
- BCAA
- Glutamine
- Antioxidants
- Multi Vitamins
Favorite Bodybuilders?
I am a huge fan of the old school aesthetic physiques including Flex Wheeler, Lee Haney, Surge Nubret, Arnold Schwarzenegger and Shawn Ray.
Favorite Quotes?
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong
2. Add tomato paste (High in potassium and rich in lycopene which is a powerfull antioxidant)