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Title : Ulisses Jr. bio, worlout routine and diet
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Ulisses Jr. bio, worlout routine and diet

                                              Ulisses Jr.

From high school sports to competitive bodybuilding, Ulisses Jr has gone from strength to strength since he started lifting weights as a skinny teenager.Known for his shredded 8-pack, Ulisses Jr succeeded in achieving one of the greatest physiques in the world. He defied what many believed a natural bodybuilder was capable of, on the way to becoming an icon in the fitness industry.He has won numerous bodybuilding competitions. After years of hard work, Ulisses Jr began using his experience to give back to the community by becoming a body composition coach.This is his story:

“My overall motivation is to be part of history and be compared with legends”

Ulisses Williams, Jr.

Height: 5'-10"

Weight: 185 (contest)

205 (off season)

Contest History:

2002 Musclemania Atlantic - 1st Welterweight
2003 Musclemania Atlantic - 1st Middleweight

I am a fitness model, personal trainer and gym manager with a private health club in New York City. Additionally, I am affiliated with the "City Gym Boys" Urban Fitness Company as a featured model in public appearances and in specialty items. I am presently launching various fitness projects involving printed media, television, modeling, instruction, and teaching.

My family is from West Africa and St. Thomas, Virgin Islands. I am 26 years old, and began training at the age of 19. As I pursue my workout discipline, I look forward to seeing how my body grows naturally over the years.

I train 5 days a week, whereby my goal is to develop a symmetrical physique. 3 to 4 weeks prior to a contest, I maintain a dietary regimen without engaging in any cardiovascular training. I'm naturally blessed with a 28-inch waist. My diet is replete with carbohydrates, includes 250 grams of protein a day, and covers a wide variety of foods.

I truly believe that hard training, a proper diet, and nutritional supplementation with dedication can work naturally for anyone. I do it every day, and my work ethic and physique always seem to inspire people.

My ultimate goal in bodybuilding is to be the greatest natural bodybuilder in the world. That would grant me the opportunity to promote the benefits of training and a proper diet.

My advice to anyone trying to build his or her physique is to be patient, dedicated, and determined. The key is to stick to your goals, keep focused, and allow your body to develop.

My plan for 2003 is to compete in the Super Body Championship in Miami Beach, Florida, in June. I hope to see you all there.

Finally, I would like to thank my family, friends and colleagues, as well as the City Gym Boys and Musclemania, for their great support.

Ulisses Jr Workout Routine: WORKOUT PLAN

Monday: Legs

1. Barbell Squats 5 sets of 12-15 reps
2. Leg Press 5 sets of 12-15 reps
3. Calf Raises 5 sets of 12-15 reps
4. Leg Extensions 5 sets of 12-15 reps
5. Lying Leg Curls 5 sets of 12-15 reps
6. Stiff Leg Deadlifts 5 sets of 12-15 reps
7. Seated Calf Raises 5 sets of 12-15 reps
8. Barbell Lunges 100 Reps

Tuesday: Back

1. Barbell Deadlifts 5 sets of 12-15 reps
2. Weighted Pull-ups 5 sets of 12-15 reps
3. One Arm DB Row 5 sets of 12-15 reps
4. Cable Rows 5 sets of 12-15 reps
5. Lat Pulldowns 5 sets of 12-15 reps
6. Back Hyper Extension 5 sets of 12-15 reps
7. DB Pullover 100 Reps

Wednesday: Chest

1. Incline Barbell Bench Press 5 sets of 12-15 reps
2. Bench Press 5 sets of 12-15 reps
3. DB Fly’s 5 sets of 12-15 reps
4. DB Decline Press 5 sets of 12-15 repsDB Close Press 5 sets of 12-15 reps
5. Cable Crossover 100 Reps

Ulisses Jr Workout Routine: WORKOUT PLAN

Thursday: Shoulders

1. Military Shoulder Press 5 sets of 12-15 reps
2. DB Lateral Raise 5 sets of 12-15 reps
3. Arnold DB Press 5 sets of 12-15 reps
4. DB Front Raise 5 sets of 12-15 reps
5. DB Posterior Raise 5 sets of 12-15 reps
6. DB Shrugs 5 sets of 12-15 reps
7. Upright Rows 100 Reps

Friday: Arms

1. Barbell Curls 5 sets of 12-15 reps
2. Reverse Barbell Curls 5 sets of 12-15 reps
3. Close Grip Barbell Press 5 sets of 12-15 reps
4. DB Hammer Curls 5 sets of 12-15 reps
5. Cable Tricep Extensions 5 sets of 12-15 reps
6. Preacher Ez Bar Curl 5 sets of 12-15 reps
7. Body Weight Dips 5 sets
8. Lying Supinated DB Curls

Saturday: Wild Card Day

Wild card day in the sense doing workouts for targeting Lagging body parts to achieving perfect muscle definitions

Sunday: REST

Ulisses Jr Workout Routine: CARDIO

Ulisses Jr Workout Routine: CARDIO

Ulisses don’t do cardio for long time. He always used to Prefer HIIT or just simple cardio sessions. In order to maintain his muscle mass he does minimum cardio sessions with more intensity to have proper muscle definition.
He Prefers to do high intensity cardio routines for ten to twenty minutes per day during competitions seasons which is enough for fat loss and it is more effective than larger sessions. He says that cardio maintains his heart health.

Ulisses Jr Workout Routine: DIET

• Meal 1: 1 cup of plain Oatmeal & 8 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

Ulisses Jr Workout Routine: COMPETITION HISTORY

Ulisses Jr Workout Routine: COMPETITION HISTORY

2000 Platinum Classic NYC

• Novice Middleweight 1st
• Open Middleweight 1stOverall Novice Champion
• Overall Open Champion

2001 MET Championships NYC

• Novice Middleweight 1st
• Open Middleweight 1st

2002 Musclemania Fitness Atlantic Championships Connecticut

• Welterweight 1st

2003 Musclemania Fitness Atlantic Championships Connecticut

• Middleweight 1st

2003 Musclemania Superbody Championships Miami

• Middleweight 1st

Overall Champion ( Pro Card )

• 2004 Musclemania Superbody Championships Miami ( Pro division )

2005 Musclemania World Championships Las Vegas

• Pro division 3rd

2010 Musclemania World Championships Las Vegas

• Pro division 1st

2011 Musclemania World Championships Las Vegas

• Pro division 2nd

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