Ulisses Williams Jr. is the name generally overheard in the gym organization and bodybuilding fellowship. Nobody is untouched all around the world for his efficiency, hard work, and character. he is always appreciated by all bodybuilders from every corner of the earth. He has loads of followers and they all respect him for his sincerity towards his work. Ulisses Jr adopted the fundamental methods of building his body.
Born in New York City, Ulisses Williams Jr. began his fitness regime at a tender age. He took part in football competitions and various other sports during his high school. His performance is hardly appreciated due to his small physique. Therefore he decided to start gymming and reap the benefits which bore good results. His friends persuaded him to take part in bodybuilding competitions. For this, he started taking training in bodybuilding. After a gap of five years, Ulisses Jr.. earned the Novice Middleweight division of the 2000 Platinum Classic NYC.
After that, there is no turning back for Ulysses Jr.. and he got his pro card in 2003. He took part in bodybuilding competitions for 13 years and won them too. Simultaneously, he proceeded with his career in professional fitness modeling. Men’s Health, Muscle & Fitness and FLEX Magazine, and other magazines have covered him as a perfect model. He took to a personal training career after the end of his bodybuilding career. His supplements are marketed by BioTechUSA. Social media got him millions of followers. Weighing around 210 lbs, Ulisses Jr.. is just 5 feet 10 inches tall but he got a lot of weightage in terms of bodybuilding model by his fans.
“As a teenager I was very active playing sports but I never really paid much attention to my diet. I relied on my athleticism to keep me lean and ripped but in comparison to other teenagers in my age group I was always one of the smallest. My lack of size and strength is what made it hard for me to make any of the teams and this was a wake up call for me.”
Ulisses Jr Statistics
- Height – 178 cm
- Weight – 84 kg – at competitions, 93 kg – outside the competition
- Waist – 80 cm;
- Torso – 120 cm;
- Biceps – 50 cm.
- Year of Birth – 1976
Ulisses Jr Awards and Achievements
- «World Championships Las Vegas 2011»- 2 place
- The «World Championships Las Vegas 2010»- 1 place
- «World Championships Las Vegas 2005»- 3 place
- «Superbody Championships Miami 2004»- 1 place
- «Superbody Championships Miami 2003»- 1 place
- «2003 Musclemania Atlantic» — 1 place
- «2003 Fitness Atlantic Championships»- 1 place
- «2002 Musclemania Atlantic» — 1 place
- «2002 Fitness Atlantic Championships»- 1 place
- «MET Championships NYC 2001»- 1 place
- «2000 Platinum Classic NYC» — 1 place
Ulisses Jr Workout Routine
All his training was appreciated and worth it all when he was proved the champion in 2013 as he dominated the stage that he stepped on and appeared in various sports and health magazines like Men’s Helth, Muscle and Fitness, and Flex magazine. He had also become one of the most looked up-to fitness icons in the industry.
To achieve all this, Ulisses Jr has to follow a strict diet and exercise routine that helped him o keep up with the shape that he needs, that is, shredded and like a beast, He said in a recent interview that he prefers to do compound exercises and what works best for him. In his words, “My training is based on compound movements ( complex exercise ) as my body responds best to these exercises.”
Ulisses Jr even added that he adds various combinations of workouts that provide him overall fitness. In his words, “I also add supersets and drop sets to rate the heart rate and build endurance and finally I always throw a finisher exercise to exhaust the muscle groups in I was training.” Unlike other Instagram fitness favorites, Ulisses has a very complicated and complex workout routine.
The workout routine of Ulisses Jr is pretty complex she mentioned before. It combines a lot of movement but whenever he is in the gym, he likes to do compound workouts which work the best for him. He uses compound movements with a higher number of repetitions which helps him pack on some muscles and get those beautiful cuts. It also helps him improve his muscle endurance which is a very important part of his daily routine.
Ulisses Jr tries to get his heartbeat up for 6 days a week and his workout routine involves hitting each muscle group once every week. He trains his arms, biceps, and triceps, twice a week. He also has a wild card day which means that he would re-train nay weak muscle on any day. On Sunday, Ulisses Jr likes to rest a bit and help his muscles relax by doing some light-weighted exercises o keeping himself active. His recovery day also includes eating well which makes him prepared for the next week of workout. It also allows him time to relax and his muscles to repair.
Just like every other fitness person in this industry, even Ulisses Jr had to face a lot of challenges in his life which made it particularly difficult to train. He started with zero as he knew nothing about fitness and building muscles. However, as time progressed, he started to know about things. In his words, “Yes, as a hard gainer my gains came slow. It was frustrating in the beginning but then I started reading about nutrition and supplementation to acquire the gains! I started to respect my nutrition and dedicated myself to be the best! Why does something if you’re not gonna be the best? What’s the point?”
However, even as a kid, Ulisses Jr was into various sports and he was an active child in general too. He was in fact, one of the smallest kids in his group as he was pretty sportive and fast in his speed. He was no that powerful but he wanted to be strong. He says, “As a kid, I was very active playing sports and my athleticism kept me lean and ripped. In comparison to other teenagers in my age group, I was always one of the smallest. I was very sportive though. And to compete with others I knew I need to gain strength. That was my wake-up call. I began lifting weights at the age of 19.”
He started working out soon enough and little by little he improved on his muscles and training which bring him to the stage that he is right now. He says, “After a few years of training I started working with a group of guys in New York City called the City Gym Boys. We all decided to do a bodybuilding show for fun. This pushed us all to train even harder. I ended up winning the whole show and that’s when I got really pumped.”
Just like any other human being, even Ulisses Jr has some dreams and aspirations for himself which are linked to his health and fitness industry. He explains, “I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won several bodybuilding shows, been in many many publications, and coached countless celebrities.”
Ever since he has traveled around the world a lot and shared his knowledge with his fans and people who follow him even on social media. He says, “I am traveling the world with Musclemania and I am living my dream. Being a popular bodybuilder allows me to promote the benefits of training and a proper diet. My goal is to motivate people on a mainstream commercial level – make the people do sports and eat healthily.”
His workout routine is better explained by him only. He says, “My training is based around compound movements as my body responds best to these. I also add in supersets and drop sets to raise the heart rate and build endurance. Finally, I always throw in a finisher to exhaust the muscle groups I’m training. The special about my routine is the “wild card day” every Saturday. I just pick a lagging body part and smash it on this extra day.”
Ulisses jr takes part in several bodybuilding competitions, but originally, he did not succeed at any tournament. He says “Pain is temporary, it will last for a minute, for a day, for a year but at the end, it will subside, and something else will take its place but, If I quit it will last forever.”
But he never really give up and was always motivated to compete further even when he was defeated. His favorite source of motivation is his family and friends and of course his fans who always believed in him and supported him for various reasons. He explains, “My motivation comes from many different sources. From within to be the best! From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.”
He feels that he has achieved everything that he ever wanted to and is now content with his life. He would like to spread his knowledge about bodybuilding and nutrition to as many people as he could. In his words, “I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won over 10 bodybuilding shows, been in over 50 publications, trained countless celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!”
Here is a little about the routine that Ulisses Jr currently follows. It includes training each body part in the whole week and sometimes even twice which makes him feel and look stronger. Take a look at his weekly schedule which he sticks to most time of the day.
Ulisses Jr Monday: Legs
- Barbell Squats 5 sets of 12-15 reps
- Leg Press 5 sets of 12-15 reps
- Calf Raises 5 sets of 12-15 reps
- Leg Extensions 5 sets of 12-15 reps
- Lying Leg Curls 5 sets of 12-15 reps
- Stiff Leg Deadlifts 5 sets of 12-15 reps
- Seated Calf Raises 5 sets of 12-15 reps
- Finisher = Barbell Lunges 100 Reps
Ulisses Jr Tuesday: Back
- Barbell Deadlifts 5 sets of 12-15 reps
- Weighted Pull-ups 5 sets of 12-15 reps
- One Arm DB Row 5 sets of 12-15 reps
- Cable Rows 5 sets of 12-15 reps
- Lat Pulldowns 5 sets of 12-15 reps
- Back Hyper Extension 5 sets of 12-15 reps
- Finisher = DB Pullover 100 Reps
Ulisses Jr Wednesday: Chest
- Incline Barbell Bench Press 5 sets of 12-15 reps
- Bench Press 5 sets of 12-15 reps
- DB Fly’s 5 sets of 12-15 reps
- DB Decline Press 5 sets of 12-15 reps
- DB Close Press 5 sets of 12-15 reps
- Finisher = Cable Crossover 100 Reps
Ulisses Jr Thursday: Shoulders
- Military Shoulder Press 5 sets of 12-15 reps
- DB Lateral Raise 5 sets of 12-15 reps
- Arnold DB Press 5 sets of 12-15 reps
- DB Front Raise 5 sets of 12-15 reps
- DB Posterior Raise 5 sets of 12-15 reps
- DB Shrugs 5 sets of 12-15 reps
- Finisher = Upright Rows 100 Reps
Ulisses Jr Friday: Arms
- Barbell Curls 5 sets of 12-15 reps
- Reverse Barbell Curls 5 sets of 12-15 reps
- Close Grip Barbell Press 5 sets of 12-15 reps
- DB Hammer Curls 5 sets of 12-15 reps
- Cable Tricep Extensions 5 sets of 12-15 reps
- Preacher EZ Bar Curl 5 sets of 12-15 reps
- Body Weight Dips 5 sets
- Finisher = Lying Supinated DB Curls
Ulisses Jr Saturday: Wild Card Day!
- Pick a lagging body part and smash it again!
Ulisses Jr Sunday: Off Day
- I usually go to church with my protein shake in my hand
Alhough Ulisses Jr likes to spend a lot of time focusing on his strength, there are other activities that Ulisses Jr likes to do to improve other species of his fitness, like his cardio. He loves doing HIIT workouts which are a part of his routine too. He explains, ” “I respond well to HIIT Cardio. I do 15 mins of it after my workouts. I did a DNAFit test recently and it showed that my body responded well from short bursts of explosive training.”
He likes to play around with the intensity that he is using on his cardio as it helps him amp up the cardio routine According to his own words, “15 mins HIIT Cardio session on the Treadmill or Stair Master. 1 min run & 1 min walk split. To increase intensity I reduce my rest time to 45 sec or 30 sec based on how I’m feeling.”
That was all about Ulisses Williams’s intensive workout routine that gives him the strength and power to be at the very top of his game. However, there are some workout tips that Ulisses Williams frequently shares with his fans and people who look up to him for inspiration. Here are a few workout tips and tricks that Ulisses Williams himself follows, so take a look!
Ulisses Jr Workout Principles
There are some principles that Ulisses Williams goes by and which are important or him in his fitness routine. Even though Ulisses Williams frequently tries to explain to his fans who follow him on his social media about the principles which are imperative in his routine, he also talks of it in his interviews. Here is a list of tips and tricks as well as a list of his motivation and principles which makes him one of the most successful bodybuilders of all time. So take a look:
Ulisses Jr. is an advocate of mixing up exercise patterns to keep his muscles reckoning. This allows them to develop rather than stay on a plateau. Besides, it is also important that you keep your muscles guessing and do a variety of exercises so that each aspect of your body can improve and not just strength.
Ulisses Jr. has never done much cardio as a portion of his system. His program is comprised of serious weightlifting and a clean diet. That said, he did go through a season of doing daily high-intensity (HIIT) exercise to combine some quality to his workouts. He is not against going a bit of cardio as it can help burn the extra fat and would give a change that is needed in the daily lifestyle too.
It Ain’t Over ’Til It’s Over
Ulisses Jr. does a ‘finisher’ after each drill that includes depleting the day’s targeted muscle group. This ensures that we have given our best. Most of the time we do not put in our 100 percent in each workout and having a finisher would make sure that one has put in some extra energy to further deplete the muscles.
Ulisses Jr. normally concentrates on a single muscle group each day preferably than multiple groups. This enables other muscles to rest and heal and to not burden them. However,r there are a few muscles that he would also retrain in the same week if he feels that it is lagging but the rest of him is quite important too.
Ulisses Jr.’s staples are compound moves with high reps, normally 12-15 per set. It is something that works wonders for him and which enables him to improve even further. For Ulisses Williams, this kind of workout drill enables him to give his best shot so that he can further improve the quality of his strength.
Supersets & Drop sets
Ulisses Jr. usually throws in supersets and drop sets to increase his heart rate and increase endurance. Basically when one is training for a particular period of time, one gets to know about the kind of workout and drills that work best for them. And clearly drop sets and high reps work best for Ulisses Williams which improves his stamina and endurance.
Mixture of workouts
You can decide to make your workout more impactful by attaching a mixture of workouts to your exercise schedule and reduce the number of sets or repetitions. This would help you mix up the whole routine that would provide you with other benefits like working on your strength as well as explosiveness or even a combination of flexibility and mobility.
Having a definite Goal
Having a center of interest and focus is important and you can clearly make out if you are capturing any effects with your fitness plan. You require to build a system that works out best for you and serves to accomplish your goal. It would be beneficial for you in the long term. You can also track your success by keeping a journal or feeding it in a fitness app that would help you reconstruct your strategy.
Never neglect warm-ups
Ulisses Williams calls for awareness on warmups. It is quite remarkable and can be done without practicing weights. Just concentrate on the method and the form of the body tag will help your tissues to relax and open up. You can also end your workout with cooling down that will help prevent injuries too.
That was all about the Ulisses Williams workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here’s more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.
Ulisses Jr Diet Plan
When he was s teen, Ulisses Jr. got great results from his workouts but when he hit the plateau finally, he knew that his diet was the problem. He cut out all the empty calories and unnecessary junk from his diet and saw the changes quite immediately. Thus, he eats 8 organic meals every single day and does not believe one rating unit he makes sure that it is a quality product. He does not like to have processed, chemical-filled and sugary food. He is so conscious of his diet that even his cheat meals are sort of clean. He loves to have a few staples that include eggs, oats, chicken, and brown rice in his diet. He also keeps counting his Marcos and micros. He also takes supplements along with his intense eating patterns which include protein shakes, BCAAs, green tea, and fish oil in his diet.
Just like his workout routine, his diet plan is not out in the public. However, being a person of the size and shape like Ulisses Jr. he clearly needs to stick to a pattern and eat as much as he has burnt throughout the day (which we are guessing is quite a lot!) Thus, Ulisses Jr. has a very particular meal plan which doe into include any kind of preservatives or take-out foods. Although he likes to indulge sometimes in his favorite meals bt he quickly gets back on his diet the very next moment.
Ulisses Jr. makes sure that he is getting all the major food groups in his diet and he does not ignore any of it. He likes to eat and it is quite apparent from the glimpses and his recorded interviews which talks of food and nutrition. Ulisses Jr.does not exclude any kind of food from his diet but makes sure that whatever he is eating would benefit his fight and training. He is not a big fan of having artificial things and chemicals in his diet.
Nonetheless, his diet plan is not too complex, and here is his sample meal plan for the whole day. Make sure that you are aware that this meal plan keeps on changing according to the workout patterns or his training schedules.
For Ulisses Williams, nutrition is super important as this what he has learned since he was very young and started in the fitness industry, He makes sure to have his macros and micros completed throughout the day and keeps track of all that goes inside his body. This there is something that he adds on about his food and nutrition habits saying,
Nutrition is key! You cannot have a shredded aesthetic physique at this level without proper nutrition. For me “nature is nutrition” so I try to eat a lot of organic foods. I’m big on micro-nutrients, natural herbs and supplements. I stay lean year round. It’s better for me as I have appearances, photo shoots and tours every other month. I usually have a weight buffer zone that I stay within so I can diet down in a week or two if needed for an appearance.
Ulisses Williams has quite a simple diet that combines a few basic food products like chicken, oats, eggs, and brown rice. His diet keeps on changing according to his routine and the kind of workout that he does, However, here is a basic sample of what Ulisses Williams might eat in his whole day. Ulisses Williams doe into a compromise on his diet and doe not leave out any food group behind. He does not exclude anything from his diet and eats Everton in moderation. His meals are balanced with proteins, fats, and carbs. So take a look:
Ulisses Williams Meal 1
- 40g Whey Isolate Protein
- 1 cup of Green Tea
- 6 boiled Egg Whites
- ½ a cup of Oatmeal
- 1/2 a Grapefruit
- 1 serving of BCAA’s
- 40g Whey Isolate Protein
- 6 oz. Chicken Breast
- 1/2 a cup of Brown Rice
- 6 oz. Tuna
- 2 cups of Spinach
- 1 small Banana
- Flaxseed Oil
- 50g Whey Isolate
- 1 serving of Vitargo
- 1 serving of L-Glutamine
- Vitamin C
- 6 oz. Tilapia
- 2 Sweet Potatoes
- 1 cup of spinach
- 2 scoops of Casein Protein
- 1 serving of Fish Oil
- 1 serving of Glutamine
Ulisses Williams What to Eat
Here are a few food options that Ulisses Williams makes sure to add to his diet for optimal results.
-Organic Egg Whites
Ulisses Williams What to Avoid
A few things that Ulisses Williams likes to avoid from his diet that could hamper his progress includes,
He has come out so far ahead that Ulisses Williams would only thank his friends, family, and supporters who have supported and believed in him throughout his journey which wants easy at all. In his words, “I have so many to choose from but If can be sincerely honest, I’d have to say my fans & clients. The most satisfying feeling is to know that you can impact or change someone’s life by inspiring them to live a healthy lifestyle. To see the happiness in my client’s faces when they see progress with my diet and training plans is priceless.”
That was all about the diet plan of Ulisses Williams which he follows every single day without fail. There are some fails in between in which Ulisses Williams takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.
Ulisses Jr. Supplements and Nutrition
Ulisses Williams does not have many supplements as he believes in completing his supplement and nutritional requirement from the food that he eats. However, for any sportsperson who is burning as many calories in sports and during a workout or training session, it is important to include some supplements. It is also important to include them if your recounting your macros as adding them to your diet would let you hit the mark.
Ulisses Williams, like every other report person, always starts his day with some protein shake which is quite simply just protein wonder and some water. He makes sure to have at least 2 to 3 protein drinks in his day which are taken before or after any workout or training session. Besides this, he also makes sure that his body is replenished with nutrients too. Here are some of the supplements that Ulisses Williams in his meals:
Ulisses Jr. likes to drink a cup of green tea every single day preferably in the morning. For him, it is a superfood that is high in antioxidants and has many benefits like supporting brain functions, fat burning, and protection against cancer.
WHEY PROTEIN ISOLATE
Ulisses Jr. consumes whey isolate at least 3 times a day in a snack form or after a workout to replenish his lost protein. It has all the essential amino acids and is high in leucine which helps the muscles to grow.
Ulisses Jr. also uses creatine. Creatine is a fundamental part of protein synthesis, building lean muscle mass, power output, and restoration. It also helps to maximize achievement of work pits throughout high-intensity exercise in the gym and even when he has a match.
Vitargo is an absolute carb supplement that gives fast energy and helps with regeneration. It is created for both pros and weekend heroes. Ulisses Jr. incorporates it into his everyday post-workout shake so that he can have instant energy to slam his training and workout schedule.
Ulisses Jr. takes the amino acid glutamine every day to create, conserve and redeem, and to increase metabolism. He likes to add it to develop and enhance his muscle structures which makes it pretty easy for him to be in a run with his workout routine.
Simultaneously with his pre-bedtime casein protein and glutamine, Ulisses Jr. will pop in some fish oil pills to help lower inflammation in the body. The fundamental fatty acids in fish oil also preserve the brain and decrease the danger of cardiovascular disease and cancer.
Ulisses Jr. takes flaxseed oil. Similar to fish oil, flaxseed oil is also important in omega-3 fatty acids. It presents ALA and is chock-full of antioxidants that support to improve cholesterol, blood pressure, and blood sugar.
Ulisses Jr. likes to take a capsule of multivitamins every single day because he burns so many calories and the loss of nutrients is valid in this case. Even though he tries to accomplish all his nutrient intake, there are some which is left and which could be completed through these multivitamin supplements.
There are some more qualities and advantages that make the ball to be in Ulisses Williams’s court and that is the other outer and inner influences that Ulisses Williams has in his life. One of the biggest things that Ulisses Williams is grateful for is the immense dedication and the will to perform in the court which makes Ulisses Williams one of the most extraordinary players of his time.
Ulisses Jr Fitness Tips
There are some general fitness and health principles and tips that Ulisses Jr. likes to give to his family and friends and even shares them with his fans who look up to him and support him. Here are some of them:
- Visualization – Imagine the physique you desire and established goals for it. Setting goals is the 1st measure towards victory!
- Stay driven – Give 110% every time you step into the gym. Persistence is important so never give up!
- Nutrition – Don’t disrespect your discipline or workouts that you have done by consuming junk food! Stay faithful to your diet and have a steady diet of good and wholesome foods!
Here are some additional things that Ulisses Jr. would like to add along with his 3 main principles, these are:
Half of Ulisses Jr.’s 8 meals every day are protein shakes, three whey isolate to feed and recuperate from his workouts in addition to casein before bedtime so that he could receive and perform much better for the next day. He believes that one must always fulfill one protein requirement.
Ulisses Jr. stays inside 10 lbs. of his ideal weight category so he’s constantly available for a photo shoot or appearance. Thus you mustn’t become too loose with your diet or workouts as it won’t keep you motivated enough if you have any instant requirements.
Ulisses Jr. appreciates a cheat meal once every week, but it’s not a fast-food burger. Rather, he just picks more of his normal meals. He does not eat junk or bad quality foods like processed foods or packaged foods which will harm his body. He just doubles his portion size which si much better in every case.
Everything Must Serve
Ulisses Jr.’s meals are all created to feed him and support his amazingly shredded physique. Calories and macros are estimated, weighed, and calculated. Egg whites, chicken breast, fish, leafy greens, sweet potatoes, oatmeal, and brown rice are his everyday staple foods. These are all contemplated beforehand so that it could give him maximum benefits.
Now, the fitness model is the creator of a unique Ulisses Williams training method which he strongly executes to support his unique appearance and business development. Since 2011, he has continued to speak actively about this and has switched to coaching others who have a vision of being further in this industry. However, he himself likes to be in good form as always. He proceeds to act, does business, brings up 2 sons, and is completely content with his position in life. In 2017, his photos and interviews adorned the front page of the Iron World. Thus we all can establish that Ulisses Jr. has definitely struggled and continues to struggle to maintain a life that he wants now.