Ulisses Jr Diet Plan and Workout Routine

Ulisses Williams Jr is a renowned bodybuilder, fitness model, trainer, entrepreneur, and influential figure in the fitness industry. Known for his incredible aesthetics and iconic 8-pack, Ulisses Jr has significantly impacted the bodybuilding world.

Born in New York City, USA, to Nigerian parents, Ulisses Jr displayed an interest in fitness from a young age. 

He participated in various sports during his youth, including football, soccer, and track and field. As a self-described “skinny kid,” he began training to become stronger and more competitive in sports.

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His passion for weightlifting grew, and Ulisses Jr and a group of friends decided to enter a bodybuilding competition, which marked his debut in the sport. Winning the show ignited his determination to compete and excel in bodybuilding.

Ulisses Jr’s dedication to fitness continued throughout high school, where he competed in football and athletics. Despite his smaller stature compared to his peers, he realized the potential of his physical abilities and committed himself to rigorous training.

Ulisses Jr Diet Plan and Workout Routine
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While initially experiencing fast progress, Ulisses Jr faced a plateau in his muscle-building journey. However, he refused to give up and identified nutrition as the key to overcoming his challenge.

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By focusing on his diet and incorporating supplements, he achieved significant milestones in his successful career.

After a few years of training, Ulisses Jr developed an impressive physique, characterized by his signature 8-pack. Impressed by his progress, his friends entered him into his first bodybuilding competition.

Although he didn’t win, the experience fueled his ambition to become a competitive bodybuilder and motivated him to elevate his training and ambitions.

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Ulisses Jr further promoted his passion for fitness by becoming a fitness model for The City Gym Boys, visiting schools, and inspiring others with his journey. He aimed to become the best version of himself and inspire others.

His dedication paid off when he won the Novice Middleweight division of the 2000 Platinum Classic NYC at 24. 

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This victory was just the beginning of his success. Ulisses Jr continued to dominate competitions, earning his pro card in 2003 and becoming the champion in eight competitions.

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By 2013, Ulisses Jr had achieved one of the most remarkable natural physiques, gaining recognition through appearances in prestigious magazines such as Men’s Health, Muscle & Fitness, and FLEX Magazine. 

However, despite his vehemently denying the allegations, his exceptional physique led to accusations of steroid use. In 2013, Ulisses Jr decided to transition his career and share his expertise as a personal trainer.

Leveraging his professional experience, he helped numerous individuals, including celebrities, achieve their desired physiques. His success as a body composition coach positioned him as one of the most respected trainers in the world.

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While coaching others, Ulisses Jr’s desire to compete as a bodybuilder resurfaced. In 2016, he announced his intention to return to the Classic Physique division of Musclemania. 

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The burning passion to be the best propelled him to return to the stage and aim for further accomplishments in his career.

Ulisses Jr’s journey inspires many, demonstrating that determination, hard work, and a commitment to one’s goals can lead to remarkable achievements in bodybuilding and fitness.

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Ulisses Jr Diet and Nutrition Plan

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Ulisses Jr follows a disciplined and meticulously planned diet and nutrition regimen to support his bodybuilding goals and maintain his impressive physique. 

He prioritizes consuming organic, unprocessed foods and avoids fried and processed meals, emphasizing the importance of natural nutrition.

One notable aspect of Ulisses Jr’s approach is his preference for staying within a 10-pound buffer of being ready for a photo shoot or appearance.

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This means he maintains a relatively lean and conditioned physique year-round without adhering to traditional off-season periods commonly observed by bodybuilders.

However, he does allow himself a cheat meal once a week to indulge in his cravings. During this cheat meal, he relaxes his strict portion control and consumes larger quantities of his usual diet.

During his competitive bodybuilding days, Ulisses Jr made specific dietary choices. He avoided pork and red meat, except for consuming steak the night before a competition. Instead, his diet primarily consisted of complex carbohydrates and lean proteins

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He relied on oats and brown rice, providing sustained carbohydrates energy. His protein sources mainly included chicken and white fish, which are low in fat and high in quality protein.

By adhering to this carefully crafted diet plan, Ulisses Jr ensures that he supplies his body with the necessary nutrients to fuel his intense workouts, support muscle growth, and maintain optimal physical conditioning.

Ulisses Jr Meal Plan

Ulisses Jr follows a structured meal plan of eight meals spread throughout the day. Each meal is carefully designed to provide him with the necessary macronutrients and micronutrients to support his bodybuilding goals and maintain his physique.

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Here is a breakdown of Ulisses Jr’s meal plan:

Ulisses Jr Meal 1

  • 40g Whey Isolate Protein
  • 1 cup of Green Tea

Ulisses Jr Meal 2

  • 6 boiled Egg Whites
  • 1/2 cup of Oatmeal
  • 1/2 a Grapefruit
  • 1 serving of BCAA (Branched-Chain Amino Acids)
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Ulisses Jr Meal 3

Ulisses Jr Meal 4

Ulisses Jr Meal 5

  • 6 oz. Tuna
  • 2 cups of Spinach
  • 1 small Banana
  • Flaxseed Oil
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Ulisses Jr Meal 6

  • Shake consisting of 50g Whey Isolate Protein
  • A serving of Vitargo (a fast-acting carbohydrate supplement)
  • A serving of L-Glutamine (an amino acid)
  • BCAA
  • Multi-Vitamin
  • Vitamin C

Ulisses Jr Meal 7

  • 6 oz. Tilapia
  • 2 Sweet Potatoes
  • 1 cup of Spinach

Ulisses Jr Meal 8

  • 2 scoops of Casein Protein (a slow-digesting protein)
  • 1 serving of Fish Oil
  • A serving of Glutamine
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This meal plan ensures that Ulisses Jr receives an optimal balance of protein, carbohydrates, and fats throughout the day. 

Including lean protein sources such as chicken, tuna, and tilapia provides the necessary amino acids for muscle growth and repair. 

Complex carbohydrates from brown rice, oatmeal, and sweet potatoes supply sustained energy for his workouts and daily activities. The plan also incorporates essential healthy fats from flaxseed and fish oils.

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By consuming these well-rounded meals, Ulisses Jr can effectively fuel his body, support muscle development, and maintain his physique while meeting the demands of his intense training regimen.

Ulisses Jr Supplements

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Ulisses Jr incorporates a range of supplements into his fitness regimen to support his bodybuilding goals and optimize his performance. 

These supplements complement his nutrition plan and help meet his body’s demands during intense training. Here are the key supplements Ulisses Jr includes:

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Whey Isolate and Casein Protein

Whey isolate protein is a fast-digesting source commonly consumed post-workout to facilitate muscle recovery and growth. 

Casein protein, conversely, is a slow-digesting protein that provides a sustained release of amino acids, making it suitable for consumption before bed. Both proteins play a crucial role in muscle repair and growth.


Creatine is a popular supplement for enhancing strength, power, and muscle mass. It helps replenish ATP stores in the muscles, improving performance during high-intensity exercises and resistance training.

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Pre-workout supplements typically contain a blend of ingredients such as caffeine, beta-alanine, and branched-chain amino acids (BCAAs). They are designed to increase energy, focus, and endurance, providing a boost before workouts.


Anti-oxidant supplements help combat oxidative stress caused by intense exercise and contribute to overall health and recovery. These supplements may include vitamins C and E, alpha-lipoic acid, and coenzyme Q10.

AAG – Arginine Alpha-Ketoglutarate

AAG is a compound that combines the amino acid arginine with alpha-ketoglutarate. It is believed to enhance nitric oxide production, improving blood flow, nutrient delivery, and muscle pump during workouts.

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Vitargo is a high molecular weight carbohydrate supplement rapidly absorbed by the body. It helps replenish glycogen stores and provides quick energy for workouts and recovery.


L-Glutamine is an amino acid that plays a crucial role in muscle recovery and immune function. It helps reduce muscle breakdown, improve glycogen replenishment, and support overall recovery.

Ulisses Jr Workout Routine

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Ulisses Jr follows a workout routine incorporating various techniques to stimulate muscle growth and maintain conditioning. 

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Here is an overview of his training approach:

Variation and Muscle Shock

Ulisses Jr believes in constantly challenging his muscles by avoiding repetitive routines. He frequently changes his workouts to prevent adaptation and promote continuous growth.

Compound Movements and High Reps

His workouts primarily focus on compound movements, such as squats, deadlifts, bench presses, and overhead presses. 

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He performs these exercises with high repetitions, typically ranging from 12 to 15 reps per set. This approach allows for maximum muscle engagement and development.

Supersets and Dropsets

Ulisses Jr incorporates supersets and drop sets to increase the intensity of his workouts. Supersets involve performing two back-to-back exercises without rest, targeting the same or opposing muscle groups.

Dropsets involve reducing the weight after reaching failure to extend the set further. These techniques help elevate his heart rate, build endurance, and push his muscles to their limits.

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One Muscle Group Per Day

Rather than targeting multiple muscle groups in a single session, Ulisses Jr prefers to dedicate each training day to a specific muscle group. This allows ample rest for other muscle groups, preventing overworking and promoting optimal recovery.

Limited Cardio Training

Unlike some bodybuilders, Ulisses Jr relies primarily on his clean diet and intense weightlifting for conditioning. He does not emphasize extensive cardio training as part of his routine. 

However, in the past, he incorporated high-intensity interval training (HIIT) cardio with varying interval lengths to keep his body challenged and guessing.

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Finisher Exercises

Ulisses Jr includes a “finisher” exercise at the end of each workout. This intense exercise targets the muscle group he trained during the session.

The purpose of the finisher is to exhaust the muscle group, pushing it to its maximum capacity and achieving optimal results.

Here is his Weekly Workout Routine:

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Monday: Shoulder Workout

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  • Machine Shoulder Press
  • Dumbbell Shoulder Press
  • Machine Lateral Raise (30 Rep Drop-set)
  • Cable Front Raise Superset with Dumbbell Raise
  • Cable Rear Raise Superset with Dumbbell Posterior Raise

Tuesday: Back Workout

  • Heavy Bent-Over Rows with Grips
  • Seated Cable Row with Grip
  • Seated Cable Row Variation (Single Arm)
  • Plate Loaded Machine Lat Pulldown
  • Dumbbell Pullover

Wednesday: Chest Workout

  • Warmup: Barbell-Only Press
  • Barbell Bench Press
  • Incline Dumbbell Press
  • Chest Press Machine with Alternate Hand Grip
  • Improvised Decline Dumbbell Chest Press
  • Cable Fly Variations
  • Reverse Grip Incline Push-ups
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Thursday: Quads Workout

  • Warmup: Safety Bar Squats (4 sets x 10 reps)
  • Barbell Squat (Narrow Foot Placement, Constant Movement)
  • Leg Extension (3 sets x 10-15 reps)
  • Leg Press (Narrow Feet Placement, Partial Range of Motion) (3 sets x 10-12 reps)
  • Staggered Leg Press (3 sets x 10-15 reps)
  • Old-School Sissy Squat
  • New-School Sissy Squat
  • Smith Machine Sissy Squat (2 sets, all-out)

Friday: Hamstrings and Glutes Workout

  • Warmup: Glute Hamstring Raise (3 sets x 10-12 reps)
  • Reverse Hyperextension (3 sets x 10-12 reps)
  • Lying Leg Curl (3 sets x 10-12 reps)
  • Dumbbell Stiff-Legged Deadlift (3 sets x 10-12 reps)
  • Standing Single Leg Hamstring Curl Machine (3 sets x 10-15 reps)
  • Hip Thrust Machine (3 sets x 10-15 reps)

Saturday: Home Core Workout with Bands

  • L-Sit-Ups (3 sets x 10-15 reps)
  • Oblique Twist (3 sets x 10-15 reps)
  • Knee Touch Crunches (3 sets x 10-15 reps)
  • Lying Leg Raise (3 sets x 10-15 reps)
  • Kneeling Bent Crunches (3 sets x 10-15 reps)
  • Climbers (3 sets x 10-15 reps)
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Sunday: Cardio

  • Cardio

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