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.
Age: 35
Height: 5’10” – 178 cm
Weight: 210 lbs – 95 kg
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Yes, as a hardgainer 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 do something if you’re not gonna be the best? What’s the point?
What motivates you to keep going and push harder?
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.
What is your next goal? Where do you see yourself this time next year?
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 of celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!
''My next goal is to motivate people on a mainstream commercial level. Most likely a TV show or acting in the near future.''
What is your current training philosophy?
My training is based around compound movements as my body responds best to these. I also add in super sets 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.
Full Routine:
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
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
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
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
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
Saturday: Wild Card Day!
- Pick a lagging body part and smash it again!
Sunday: Off Day
- I usually go to church with my protein shake in my hand
Favorite form of cardio?
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.
List your cardio routine:
''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.''
What is your approach to nutrition?
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.
Daily Diet:
- Meal 1: 40g Whey Isolate Protein and a cup of Green Tea
- Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s
- Meal 3: 40g Whey Isolate Protein
- Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice
- Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil
- Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C
- Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
- Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine
What has been your biggest accomplishment in the fitness field?
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.
''o see the happiness in my clients face when they see progress with my diet and training plans is priceless.''
What are your best 3 tips for someone looking to reach their goal physique?
- Visualization – Visualize the physique you want and set goals. Setting goals is the 1st step towards success!
- Stay driven – Give 110% every time you walk into the gym. Consistency is vital so never give up!
- Nutrition – Don’t disrespect your workout by eating junk! Stay true to your nutrition and maintain a balanced diet!
Favorite quote?
ULISSES JR INSTAGRAM CLICK HERE“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” — Douglas Everett
ULISSES JR FECEBOOK CLICK HERE
ULISSES JR WEBSITE CLICK HERE
ULISSES JR YOUTUBE CHANNEL CLICK HERE
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