Ulisses Williams Jr is by far one of the most attractive and famous athletes in natural bodybuilding.
I get so many questions on how to build muscles and achieve that pumped-up look that I've decided to do some serious research.
As a certified personal trainer, I've been following Williams and his coach, Lazar Angelov, on social media, and I bring you Williams' workout routine and diet plan.
Competition History
- 2000 Platinum Classic NYC - Novice Middleweight 1st, Open Middleweight 1st, 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 Championship Las Vegas - Pro division 2nd
Ulisses Williams Jr Workout Routine
In my own training, inspired by Williams, I've adopted his philosophy of keeping muscles constantly challenged. Mixing up routines, as Williams does, has been a game-changer for me, preventing plateaus and continuously fostering muscle growth.
According to one of the studies from the National Center for Biotechnology Information website, the plateau effect resulting from compensatory body adaptation mechanisms is described in exercise training and sports and applies to muscle and cardiovascular performance [1].
You May Also Like: Ulisses Workout PDF
Ulisses Jr. doesn't Do Cardio
Reflecting on Williams' approach, I too have focused more on intense weightlifting and maintaining a clean diet, rather than extensive cardio. This strategy has significantly contributed to achieving and maintaining a lean physique, much like Williams.
However, he did have a period when he was mixing in some HIIT with his regular workout routine.
One Muscle Group at a Time
Drawing inspiration from Ulisses Jr., I've tailored my workouts to intensely focus on one muscle group at a time. This method has not only maximized my muscle gains but also ensured adequate rest and recovery for other muscle groups.
That way, he gives his other muscles a chance to rest and recover and avoids overworking them.
According to another study from the National Center for Biotechnology Information website, post-exercise recovery is vital for all athletes, and the balance between training stress and physical recovery must be managed to maximize the adaptation from and performance in subsequent training sessions or competitions [2].
His sets usually include 12–15 reps, although he's been known for throwing in an occasional superset and drop set to raise his heart rate and improve endurance.
Ulisses Jr. Workout Plan
If you don’t believe how intense his workout is, here’s his typical weekly routine.
Williams does five sets of 12–15 reps for each exercise:
Day 1 – Legs
- Barbell squats
- Leg Press
- Calf raises
- Leg extensions
- Lying leg curls
- Stiff-leg deadlifts
- Seated calf raises
- Barbell lunges — 100 reps
Day 2 – Back
- Barbell deadlift
- Weighted pull-ups
- One-arm dumbbell row
- Cable rows
- Lat pulldowns
- Back hyperextension
- Dumbbell pullover
Day 3 – Chest
- Incline barbell bench press
- Bench press
- Dumbbell flys
- Dumbbell decline press
- Cable crossover — 100 reps
Day 4 – Shoulders
- Military shoulder press
- Dumbbell lateral raise
- Arnold dumbbell press
- Dumbbell front raise
- Dumbbell shrugs
- Upright rows — 100 reps
Day 5 – Arms
- Barbell curls
- Reverse barbell curls
- Close-grip barbell press
- Dumbbell hammer curls
- Cable triceps extensions
- Preacher EZ-bar curls
- Bodyweight dips — five sets
- Lying supinated dumbbell curls
Day 6 – Wild Card
As the name suggests, day six is always a surprise, both for Williams and his muscles.
Day 7 – Rest
Overworking your body won't lead to a bigger muscle mass, and Williams is aware of this. That's why he gives his body one day a week to rest and recover. Taking a rest isn't the same as quitting. As he says:
“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.”
Ulisses Williams Diet Plan
Like Williams, I started my fitness journey as a teenager and experienced similar plateaus despite hard work. It was then that I realized, much like Williams, the crucial role nutrition plays in breaking through those plateaus and seeing results.
That’s when he realized he needed to work on his nutrition. So, he removed empty calories from his diet and started seeing good results again.
Today, he eats eight organic meals a day, and even his cheat days are clean. Williams pays special attention to his macro and micronutrient intake and drinks lots of water.
Here’s what his daily menu looks like:
- Meal 1: 1 cup of plain oatmeal and eight egg whites
- Meal 2: Shake (45g of protein, 30g of carbs)
- Meal 3: Quarter chicken and rice
- Meal 4: Post-workout shake (45g of protein, 60g of carbs)
- Meal 5: Shake (45g of protein, 30g of carbs)
- Meal 6: Grilled salmon with rice and vegetables
Ulisses Jr. Regularly Eats Foods Like:
- Organic foods
- Organic chicken
- Organic egg whites
- Organic eggs
- Organic fish
- Organic vegetables
- Organic fruit
- Whey protein
- Casein protein
Ulisses Jr. Avoids Consuming:
- Junk food
- Fried food
- Processed foods
- Refined sugar
- GMO foods
- Chemicals
- Artificial anything
- Hydrogenated oils
Powering Up with Shakes
Half of Williams' meals are shakes. He drinks three whey isolate shakes to recover from his workouts and fuel his muscles, and he also drinks casein protein before bed to allow his muscles to recover overnight.
Ulisses Jr. doesn’t Stray
Williams stays within the 10-pound range of his ideal weight so he can always be ready for photoshoots and appearances.
Healthy Cheat Days
As I mentioned, Williams has a cheat day once a week, but even then, he eats healthy. Instead of binging on burgers, Ulisses Jr. just has extra of his usual food.
What Supplements Does He Take?
Ulisses Jr. also drinks a whey protein isolate three times a day. Whey isolate contains essential amino acids and rich in leucine — a dietary amino acid that promotes muscle growth.
Casein protein is another part of Ulisses Jr.'s supplementation. He typically drinks one serving of slow-digesting casein protein before bed to prevent muscle breakdown and allow them to restore.
Ulisses Jr. also takes a serving of AAKG (arginine alpha-ketoglutarate) to boost his athletic performance and metabolism.
Next on the menu is creatine, which is an essential part of protein synthesis. Ulisses Jr. uses it to increase his lean muscle mass, recovery, and power output. Creatine also helps him maximize his strength during high-intensity training.
He also takes a clean carb supplement, such as Vitargo, that promotes recovery and delivers fast energy. Williams mixes it with his daily post-exercise shake. Ulisses Jr. uses BCAAs for men both pre and post-exercise. Branched-chain amino acids increase protein synthesis and decrease muscle breakdown.
Finally, Williams takes a multivitamin for men to ensure all his vitamin and mineral needs are taken care of.
FAQs
How Does Functional Training Enhance Ulisses Williams Jr's Workout Routine?
Functional training is integral to Ulisses Williams Jr's routine, focusing on exercises that mimic everyday movements, thereby improving overall body functionality. This type of training not only builds muscle but also enhances agility, balance, and strength in day-to-day activities.
What Is the Detailed Breakdown of Meal Timing and Composition in Ulisses Williams Jr's Diet?
Ulisses Williams Jr's diet is meticulously planned, with meals timed around his workout schedule to optimize muscle growth and recovery. Each meal is composed of a balanced mix of proteins, carbohydrates, and fats, tailored to meet his body's nutritional needs throughout the day.
How Does Ulisses Williams Jr Maintain Mental Health and Motivation During Training?
Ulisses Williams Jr maintains his mental health and motivation by setting clear goals, practicing mindfulness, and ensuring a balanced lifestyle that includes time for relaxation and personal interests. This holistic approach helps him stay focused and mentally resilient, especially during intense training periods.
What Are the Key Recovery Strategies and Sleep Patterns Adopted by Ulisses Williams Jr?
Recovery is a crucial part of Ulisses Williams Jr's fitness regime, involving adequate sleep, active recovery days, and relaxation techniques like yoga or meditation. He prioritizes consistent sleep patterns to ensure his body gets enough rest for muscle repair and recovery.
How Do Supplements Impact Ulisses Williams Jr's Performance and Recovery?
Supplements play a significant role in Ulisses Williams Jr's fitness routine, aiding in enhanced performance, quicker recovery, and optimal muscle growth. He carefully selects supplements like whey protein, BCAAs, and creatine, which complement his diet and training, ensuring maximum efficiency and results.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8834821/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072992/
About The Author
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I love that he avoids cardio in favor of weightlifting to stay lean. It’s a refreshing take for those of us who don’t enjoy running but still want a shredded physique.
Ulisses Williams Jr’s workout and diet plan is super inspiring. I love how he focuses on intense weightlifting and a clean diet. His approach to cheat days being healthy is a game-changer for long-term consistency
I’ve been following his leg day workout, and those 100-rep barbell lunges are no joke. Definitely a challenge but worth it.
I’ve struggled with plateaus in my training, and seeing how Williams overcame his own through nutrition has inspired me to clean up my diet.
I’ve always avoided cardio too, and it’s reassuring to see someone like Ulisses focusing purely on weightlifting for staying lean.
The emphasis on clean eating and lean proteins makes so much sense. Nutrition really is half the battle in achieving that kind of physique.
I’ve been following Ulisses on social media for years, but seeing his full workout and diet laid out here gives me real insight into what makes him so successful. Watching his workouts is inspiring, but knowing the structure and specifics of his routine takes it to another level.
After reading this, I realized how much I’ve been slacking on my diet. I’ve been doing a similar workout routine but wasn’t focusing enough on nutrition like Ulisses. Time to step up my meal game.
Ulisses’ workout plan is insane—dude really puts in the work. Love how he keeps his training intense without relying on cardio too much. His diet is also next level, 8 meals a day is wild. No wonder he stays so lean year round. Gotta start taking my nutrition more seriously after reading this.
It’s interesting that he doesn’t rely much on cardio, instead focusing on heavy weight training and nutrition to stay lean. His method challenges the usual approach to cutting and maintaining muscle.
His diet is just as disciplined as his workouts, with a strong focus on organic foods and structured meal timing. Even his cheat meals are clean, which shows how much he prioritizes long-term results.
Ulisses Williams Jr.’s approach to training is intense, focusing on one muscle group at a time with high volume. His consistency and strategic recovery seem to be key factors in maintaining his physique.
Ulisses Williams Jr.’s training style is intense, but his consistency is what really stands out. His approach to diet and recovery shows how much discipline it takes to maintain that level of physique
Even his cheat meals are super clean. That kind of dedication is wild, but it clearly works for him.
The mix of old-school bodybuilding with modern nutrition science in his routine is really cool. Not many athletes are that consistent for so many years.
Interesting that he barely does cardio but still stays so lean. Just goes to show how much of a role diet and heavy lifting play when it’s done right.
His diet is just as intense as his workouts. The focus on organic foods and strict timing shows how much effort goes into maintaining that physique year-round.
Ulisses’ training style is no joke. Focusing on one muscle group per day with that kind of volume takes serious discipline and recovery planning.
Ulisses’ consistency over the years is what stands out the most. It’s not just genetics—his routine, discipline, and clean diet really set him apart.