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The Countdown - 5 Weeks Out


I didn’t have many specific goals being 6 weeks out. I worked out but I didn’t “diet”. It’s ‘The reset’. I’ve been dieting for 12 weeks so it was good to take the week off and enjoy some time with my family, but now it’s time to get back into diet mode. Being off of my diet, I had a little sodium retention so this week I’ve already seen some results. Abs are coming back and swelling has gone down tremendously which is what I expected to see this week.


Read, "The Countdown - 6 Weeks out"


TEAM USPlabs AJ Williams The Countdown 5 weeks out_2






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


Resistance – Back Day


  • Pull Ups 4x15
  • Dumbbell Rows 4x8 (Heavy)
  • Dumbbell Pullovers 4x12 (Slight Bend at Elbows)
  • Lat Pulldowns 5X10
  • Lat Pulldown 5x10 (Behind Head)
  • A1) Rear Delt Flyes (Using Pec Deck) High Supinated Grip 5x20
  • A2) Rear Delt Flyes (using Pec Deck) Low Pronated Grip 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


TEAM USPlabs AJ Williams The Countdown 5 weeks out_3




Get the FAQs


USPlabs: How much cardio did you perform this week?


AJ: I perform 1 hour a day, either with the Stair Stepper or Treadmill.

USPlabs: What changes have you made to your diet?


AJ: Last week was a free week for me. I got off my diet just to enjoy some regular food. This week I picked back up on my diet for contest prep. Carbs were lowered this week as well.

USPlabs: How long do you wait between your morning cardio and resistance training?


AJ: I usually train after my clients. I have clients at 6am and 9am so I get my cardio in after that. If I don’t have a client at 6am, I’ll do fasted cardio then. If not, I’ll go ahead and eat my first meal, then do my resistance training followed by cardio right after that for an hour.

USPlabs: Do you find “Steady State Cardio” works better for you during this phase of prep than “High Intensity Interval Training”?


AJ: You know, I haven’t done that much high intensity. I’ve had 7 knee surgeries so a lot of high intensity, high impact cardio like running really aggravates my knee so I keep it moderate on the treadmill. Sometimes I go harder on the stair climber by increasing the pace or the level.


USPlabs: What advice would you give someone interested in training for their first competition?


AJ: Understand this is not a race. Respect the process. Keep on your diet to the “T” to get the results you’re wanting. Listen to your coach and block out everyone else because everyone has input on how you should diet. With my workouts, if you choose to follow them, don’t focus on weight but more so on the movement. Say you’re doing chest but you’re using your shoulder or something else, you’re not using the target muscle because you’re focusing on the weight. It’s quality over quantity.


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Prepared by Team USPlabs


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