Ulisses Williams Jr. Workout and Diet

Born: 1976

Ulisses Williams Jr.. was born in New York City. His interest in fitness began at a young age, and in high school he competed in football and other sports, but because he was physically small, he couldn’t make the impact he wanted. He started hitting the gym in earnest and got good results. Friends convinced him to enter his first bodybuilding competition, and just 5 years after he started training, he won the Novice Middleweight division of the 2000 Platinum Classic NYC. He earned his pro card in 2003 and won over 100 bodybuilding shows over next 13 years. At the same time, Ulisses Jr.. pursued a career as a professional fitness model. He has appeared in numerous magazines including Men’s Health, Muscle & Fitness and FLEX Magazine. After his bodybuilding career ended, he pivoted to personal training. He also has a line of supplements through BioTechUSA. Ulisses Jr.. has millions of followers on social media. He is 5 feet 10 inches tall and weighs about 210 lbs.

Known For:

Ulisses Williams Jr.’s Diet


As a teenager, Ulisses Jr.. got decent results from working out, but when he hit a plateau, he realized nutrition was the problem. He cut out the empty-calories foods and saw improvements pretty quickly. These days, he eats 8 organic meals each day and steers clear of all fried, processed, sugary junk. Even his cheats are clean; he just has extra of his regular choices of things like egg whites, chicken breast, oatmeal, and brown rice. He keeps strict tabs on his macros and calories. He also takes several supplements, including protein, green tea, fish oil and BCAAs.

Estimated Macros

  • Low Fat 15% 15%
  • Medium Carb 25% 25%
  • High Protein 70% 70%

Diet Details


Everything Must Serve

Ulisses Jr.’s meals are all designed to fuel him and maintain his incredibly ripped physique. Calories and macros are weighed, measured, and counted. Egg whites, chicken breast, fish, leafy greens, sweet potatoes, oatmeal and brown rice are his go-tos every day.


Power Up

Half of Ulisses Jr. 8 meals each day are protein shakes, three whey isolate to fuel and recover from his workouts plus casein before bed.


No Off-Season

Ulisses Jr. stays within 10 lbs. of his ideal weight so he’s always ready for a photoshoot or appearance.


Weekly ‘Cheat’

Ulisses Jr. enjoys a cheat meal once per week, but it’s not a fast food burger. Instead he just eats extra of his usual fare.

What to Eat


Organic Foods


Organic Chicken


Organic Egg Whites


Organic Eggs


Organic Fish


Organic Vegetables


Organic Fruit


Whey Protein


Casein Protein



What to Avoid


Junk Food


Fried Food


Processed Foods


Refined Sugar


GMO Foods




Artificial Anything


Hydrogenated Oils


Ulisses Jr. on Nutrition

‘Nutrition is key. You cannot have a shredded aesthetic physique at this level without proper nutrition.’


Ulisses Jr. on Organic Foods

‘For me, nature is nutrition, so I try to eat a lot of organic foods.’


Ulisses Jr. on Supplements

‘I’m big on micro-nutrients, natural herbs and supplements.’


Ulisses Jr. on Maintaining his Physique

‘I stay lean year-round. It’s better for me as I have appearances, photoshoots and tours every other month.’


Ulisses Jr. on Junk Food

‘Don’t disrespect your workout by eating junk!’

Ulisses Williams Jr.’s Workout Routine

Weekly Routine

Muscle Confusion

Ulisses Jr.. is an advocate of mixing up workouts to keep his muscles guessing. This enables them to grow rather than plateau.

No Cardio

Ulisses Jr.. has never done much cardio as part of his routine. His plan is intense weightlifting and a clean diet. That said, he did go through a period of doing daily high-intensity (HIIT) training to add variety to his workouts.

It Ain’t Over ’Til It’s Over

Ulisses Jr.. does a ‘finisher’ at the end of every workout that involves exhausting the day’s targeted muscle group.

Dial In

Ulisses Jr.. usually focuses on a single muscle group each day rather than multiple groups. This allows other muscles to rest and recover and to not overwork them.

Compound Moves

Ulisses Jr..’s staples are compound moves with high reps, usually 12-15 per set.

Supersets & Dropsets

Ulisses Jr.. often tosses in supersets and drop sets to raise his heart rate and build endurance.

Exercise Style


A Ulisses Jr. Sample Workout

Day 1 – Legs
Barbell squats: 12-15 reps x 5 sets
Leg Press: 12-15 reps x 5 sets
Calf raises: 12-15 reps x 5 sets
Leg extensions: 12-15 reps x 5 sets
Lying leg curls: 12-15 reps x 5 sets
Stiff-leg deadlifts: 12-15 reps x 5 sets
Seated calf raises: 12-15 reps x 5 sets
Barbell lunges: 100 reps

Day 2 – Back
Barbell deadlift: 12-15 reps x 5 sets
Weighted pull-ups: 12-15 reps x 5 sets
One-arm dumbbell row: 12-15 reps x 5 sets
Cable rows: 12-15 reps x 5 sets
Lat pulldowns: 12-15 reps x 5 sets
Back hyperextension: 12-15 reps x 5 sets
Dumbbell pullover: 12-15 reps x 5 sets

Day 3 – Chest
Incline barbell bench press: 12-15 reps x 5 sets
Bench press: 12-15 reps x 5 sets
Dumbbell flys: 12-15 reps x 5 sets
Dumbbell decline press: 12-15 reps x 5 sets
Cable crossover: 100 reps

Day 4 – Shoulders
Military shoulder press: 12-15 reps x 5 sets
Dumbbell lateral raise: 12-15 reps x 5 sets
Arnold dumbbell press: 12-15 reps x 5 sets
Dumbbell front raise: 12-15 reps x 5 sets
Dumbbell shrugs: 12-15 reps x 5 sets
Upright rows: 100 reps

Day 5 – Arms
Barbell curls: 12-15 reps x 5 sets
Reverse barbell curls: 12-15 reps x 5 sets
Close-grip barbell press: 12-15 reps x 5 sets
Dumbbell hammer curls: 12-15 reps x 5 sets
Cable triceps extensions: 12-15 reps x 5 sets
Preacher EZ-bar curls: 12-15 reps x 5 sets
Bodyweight dips: 5 sets
Lying supinated dumbbell curls: 12-15 reps x 5 sets

Day 6 – Wild Card

Day 7 – Rest


Ulisses Jr.. on How to Achieve

‘To be the best, you need to train like the best.’


Ulisses Jr..’s Tips to Future Bodybuilders

‘My advice to anyone trying to build his or her physique is to be patient, dedicated and determined.’


Ulisses Jr.. on Quitting

‘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 Jr.’s Supplements

Green Tea

Ulisses Jr.. drinks a cup of green tea each morning. Green tea is considered a superfood because it is high in antioxidants, supports brain health, burns fat and protects against cancer.

Get it here
Protien Powder

Whey Protein Isolate

Ulisses Jr.. consumes whey protein isolate 3 times a day. Whey isolate contains all the essential amino acids and is high in leucine which promotes muscle growth.

Get it here
Protein Powder

Casein Protein

Ulisses Jr. will have a serving of slow-digesting casein protein before bed to help restore his muscles and prevent breakdown. Get it here


Ulisses Jr. takes a serving of arginine alpha-ketoglutarate (AAKG) because it boosts metabolism and athletic performance. Get it here


Ulisses Jr. also uses creatine. Creatine is an essential part of protein synthesis, increasing lean muscle mass, power output and recovery. It also helps to maximize performance during high intensity exercise.

Get it here
Protein Powder

Carb Power

Vitargo is a clean carb supplement that delivers fast energy and aids with recovery. It is designed for both pros and weekend warriors. Ulisses Jr. mixes it into his daily post-workout shake.

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BCAAs are a part of Ulisses Jr. pre- and post-workout fuelings and he usually takes 2 servings per day. BCAAs offer many benefits, including an increase in protein synthesis and better workouts and a decrease in muscle breakdown and faster recovery. Get it here
Vitamin C

Vitamin C

Ulisses Jr. also adds vitamin C to his post-workout supplement cocktail. Vitamin C is a powerful antioxidant that boosts immunity and lowers the risk of heart disease and cancer.  Get it here


Ulisses Jr. takes the amino acid glutamine each day to build, preserve and recover, and to boost metabolism.

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Omega 3 Fish Oil

Fish Oil

Along with his pre-bedtime casein protein and glutamine, Ulisses Jr. will have some fish oil to help lower inflammation in the body. The essential fatty acids in fish oil also protect the brain and reduce the risk of cardiovascular disease and cancer.

Get it here

Flaxseed Oil

Ulisses Jr. takes flaxseed oil. Like fish oil, flaxseed oil is also high in omega-3 fatty acids. It provides ALA and is chock-full of antioxidants which help regulate cholesterol, blood pressure and blood sugar.

Get it here


Ullisses Jr. takes a multivitamin each day to ensure he’s meeting all his essential vitamin and mineral needs.

Get it here

Ulisses Williams Jr.’s Lifestyle

Staying Proportionate

Ulisses Jr. says he always had the goal of keeping his physique well-proportioned, and not just getting as huge as possible.

Triple Inspo

Ulisses Jr. says he is inspired to achieve by his family, friends and fans. One of his friends that he is most impressed by is Simeon Panda.

Idol Worship

Some of Ulisses Jr.’s idols include Arnold Schwarzenegger and Serge Nebret. He also admires old-school bodybuilders like Flex Wheeler, Lee Haney and Shawn Ray

Silver Screen Dreams

Ulisses Jr. says he hopes to inspire more people to get fit through a tv show or film.


Ulisses on his Goals

‘I consider myself a natural-born leader, so I strive to be the best.’


Ulisses on Inspiring Others

‘The most satisfying feeling is to know that you can impact or change someone’s life by inspiring them to live a healthy lifestyle.’


Ulisses on Failing

‘Don’t worry about failure. Worry more about the chances you miss when you don’t even try.’


Ulisses Jr. on Fellow Bodybuilders

‘You don’t usually find guys that are massive and have the aesthetics. Arnold [Schwarzenegger] has it, but not many others. Simeon [Panda]’s physique is pretty formidable.’


Ulisses Jr. on His Day Off

‘I usually go to church with my protein shake in my hand.’

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