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The Countdown - 4 Weeks Out


It may not be summer yet, but it sure is starting to feel like it. However, beach season doesn’t need to have a "grand opening". Forget "start dates" and "new beginnings", and make every day a better day. You may not be where you’d like to be, but slowing down or giving up is what brought us the “Dad Bod”.


Do you love carbs and hate cardio? Join the club... No one said getting where you want to be would be easy, and if they did then more than likely you were being sold something. Do you want to know the secret to a better body? Learn the basics, and then live by them. The best physiques, the best athletes, and the best leaders are not built from something special but they will outwork you at every turn and angle. Just ask AJ, if you want results you have to be hungry. And there is a whole lotta broccoli to eat.


Read the Countdown 5 Weeks out


TEAM USPlabs AJ Williams The Countdown 4 weeks out







  • 1 Hour of Fasted Cardio on Treadmill at 15% // 3.5mph


Resistance – Arm Day


      • Barbell Curl (With EZ Curl Bar) 5x15
      • Tricep Pressdowns (Drop set) Start at a weight you can consecutively press, drop weight 5 times. Each time burning out.
      • Single Arm Dumbbell Curl (Drop Set)

- 8 Reps to Failure
- 10 Reps to Failure
- 20 Reps to Failure

  • A1) Reverse Grip Cable Pressdown 5x20
  • A2) Seated Dip 5x20





  • Meal 1: Protein Pancakes with Sugar-Free Syrup
  • Meal 2: Protein Shake and a Piece of Fruit
  • Meal 3: Tilapia, 8 Asparagus Spears
  • Meal 4: 8 oz of Turkey or Chicken, 1.5 Cups of Spinach
  • Meal 5: Tilapia, 8 Asparagus Spears
  • Meal 6: Protein Shake
  • Two Gallons of Spring Water Throughout The Day






Get the FAQs:


USPlabs: What part of your physique are you working on “bringing up”, and how would you recommend others to improve their weak points?


AJ: My weak point by far is my upper chest. I've been training chest twice a week now, focusing on movements that will build the upper chest. Such as: heavy incline dumbbell press, incline bench press and dumbbell pullovers. I focus on the squeeze during the concentric movement and hold for at least one second. What I would recommend for those that have weak spots in their physique is to train, train and train that muscle in order for it to catch up. I'm still a work in progress, but I train my chest as much as possible. Even on days that I'm not training chest I always make sure that I do one exercise that focuses on upper chest daily.


USPlabs: As a physique competitor, is training legs important?


AJ: Yes! People have the misconception that physique men don’t train legs, but we do. Our focus is different from bodybuilders because we are not training them to be freakishly big, but well- conditioned and proportionate.


USPlabs: What's the hardest part of competition prep, and what tips can you give others that are struggling with something similar?


AJ: Staying disciplined throughout your diet when it comes to eating and training. If you're like me and have children then maybe you'll relate and know that sweets will forever be around you whether its honeybuns, gummy bears, candy, or whatever, you're going to be tempted to cheat. The best advice I can give you is to either eat before going to dinner with the family or ordering food that's on your diet plan if the restaurant can prepare it. If they can't then order a spinach salad plain or don't eat at all. You have to ask yourself, "What do you want out of all of this?" If you can answer that then you'll stay away from the temptation or block it out and keep your eyes on the prize.


USPlabs: During prep, how do you deal with social situations that involve foods that don't fit your plan?


AJ: If I'm out and about at a social function, I'm usually prepared. I'll bring my meals for the amount of time that I'm there and I'll excuse myself and go to the car and eat. There are no excuses if you're focused.


USPlabs: Do you receive criticism from those who don’t hold your ideals in terms of fitness?


AJ: Somewhat… but 9 times out of 10 they wished they had a better physique than they do, but unfortunately they lack the heart and will power to do it. So it's easy to speak negatively about my ideals.


We’ve been following IPBB Physique Pro AJ Williams’ contest prep since he was 6 weeks out, watching him get stage-ready for the Dallas Europa. We are now 4 weeks away from the competition and every workout and meal counts. His diet, training, supplementation and mindset must have pin-point accuracy to take 1st place. Follow his preparation and transformation week by week. It’s a great way to figure out what it takes for YOU to reach your goals. Have any questions about what you’ve read? Feel free to ask AJ of TEAM USPlabs about getting beach ready or reach out to USPlabs on Facebook, Twitter or Instagram.




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TEAM USPlabs AJ Williams The Countdown 4 weeks out


Prepared by Team USPlabs



The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


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