The Countdown – 5 Weeks Out

May 19, 2015


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 4×15
  • Dumbbell Rows 4×8 (Heavy)
  • Dumbbell Pullovers 4×12 (Slight Bend at Elbows)
  • Lat Pulldowns 5X10
  • Lat Pulldown 5×10 (Behind Head)
  • A1) Rear Delt Flyes (Using Pec Deck) High Supinated Grip 5×20
  • A2) Rear Delt Flyes (using Pec Deck) Low Pronated Grip 5×20




  • 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.


Follow Antoine Williams:




Prepared by Team USPlabs


TEAM USPlabs AJ Williams The Countdown 5 weeks out_1


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.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Also in Training

Cool Summer Recipes (AminoLIFT+ Peach Tea Edition)

July 12, 2017

The amount and variety of energy drinks at any local convenience store can be a bit overwhelming.  The names alone are enough to make you think twice before pounding a 16oz’er of ” #NoRegrets – now with more Hashtag!”, “Sugar NUKE XXXtreme” and “Brown Paper Bag Energy Drank”… For those looking for a pick-me-up that’s […]

Continue Reading

ModernBCAA+ Summer Recipes (Blue Raz Edition)

June 23, 2017

At this point, if you aren’t using BCAA’s – and to be a bit more specific, ModernBCAA+ – then what the heck are you doing? So, assuming you are already sipping ModernBCAA+ during your workouts, how about some frozen ModernBCAA+ for the summer? Here are our top 3 ways to enjoy 150 scoops of Blue Raspberry flavored […]

Continue Reading

Beach Muscle Shoulder Workout For Bigger Delts

June 06, 2017

Every day is beach season. No matter what time of year it is, the classic V-taper can help you look stronger and leaner and that physique starts with creating cannonball delts. Depending on where you’re reading this, you may not be currently experiencing beautiful 90-degree weather. However, for a moment forget about “beach season” as […]

Continue Reading