The Countdown – 6 Weeks

May 12, 2015


Stepping on stage to compete is no easy task. When I see the hard work put into sculpting a physique that’s under a spotlight and critiqued by strangers, it demands the utmost respect. Have you ever thought about competing? Or do you just plan to be in the best possible shape this summer? We’ll be following IFBB Pro AJ Williams 6 weeks out from the Dallas Europa. Even if you never plan to compete, you’ll learn a few things about getting beach ready.




“I’m just the average guy that works hard in and out of the gym that loves weightlifting. What motivates me to stay in shape is the challenge that it takes to make your body transform to the look that I desire. It’s all under my control. That’s the beauty of fitness. You get out what you put into it. I’ve been competing since the summer of 2006 and earned my pro card at the 2013 Masters Nationals in Pittsburgh, July 13, 2013.


What also motivates me is hearing testimonials from people that either follow me on Facebook or Instagram and them tell me that they’re able to relate to me because I live a normal lifestyle like they do and I’m able to balance work and everyday life and continue to train hard and eat clean. I love hearing feedback that I’ve inspired someone based on a post of a video or just some words to motivate you. It’s why I do what I do. Get familiar with AJ!!!”


Follow Antoine Williams:




Training // Chest and Tris


A1 Bench Press 5×15-20
A2 Pushups 5×15-20


B1 Incline Dumbbell Press 5×15-20
B2 Incline Dumbbell Flyes 5×15-20


C1 Decline Dumbbell Press 5×15-20
C2 Diamond Pushups – to failure


Pec Deck 5 x 1 min (light weight)
Cable Tricep Extensions 5×15-20
Dips 5×15-20


D1 Skull Crushers 5×15-20
D2 Seated Dips 5×15-20
Tricep Rope Pulldown 1×1 min


TEAM USPlabs AJ Williams The Countdown



Diet // 6 Weeks Out


6 A.M- Fasted Cardio, Drink 1 Cup of Black Coffee


7:30 A.M -8 Egg Whites, 1 Cup of Oatmeal, 8 oz Turkey Patty


9:30 A.M – Chicken, 1½ Cups Rice, 1 Teaspoon Olive Oil


11:30 A.M- Tilapia Filet, 1 Rice Cake Plain, 8 Asparagus Spears


1:30 P.M- 1 Green Apple or Grapefruit


3:30 P.M – Turkey Patty, Green Beans or Asparagus


6 P.M – Protein Shake with 2 Scoops of Protein, 1 Tablespoon of Coconut Oil


8 P.M- Apple


9 P.M- 4 oz Chicken/Protein Shake with 1 Scoop of Protein


TEAM USPlabs AJ Williams The Countdown


Supplements // 6 Weeks Out


Jack3d– Pre workout
Modern BCAA+ – Pre and intra -workout


“Usually with this particular portion of the diet, energy is still intact as opposed to a super low carb diet usually used for peak week. My cardio sessions usually consist of a light paced walk usually at 3.5 speed elevated to 15.0 grade for 60 minutes or stair climber for an hour at a level 5-7. If you’re like me, you can’t stand eating the same meats week after week so sometimes I’ll change my proteins up to tuna, bison, 99/1 lean ground turkey, and occasionally from tilapia to salmon depending how far I’m out from a show.”



Get the FAQs


This section will be dedicated to help you make the most out of these next 6 weeks. If you have any other questions you can send AJ a question on any of his social channels listed below.


USPlabs: Your Chest and Tri workout looks like you’ll be feeling it for the next few days. About how long does it take you to complete?


Antoine: My workouts usually range from 45 minutes to an hour long.

My workouts usually range from 45 min to an hour long. I normally allow myself 30-45 seconds to recover in between sets in order to maintain a good pump in my chest.


USPlabs: Your “1 minute finishers” are interesting additions to your workout. How have these benefited you?


Antoine: The one minute finishers for me have become habit and now I include them in my client’s workouts. This brings out the detail in the triceps whenever you focus on the squeeze at the end of the concentric movement.


USPlabs: Do your macros or calories change depending upon you workouts? Or are they consistent regardless?


Antoine: Usually during contest prep things pretty much stay the same. During the off season, if I’m planning on a brutal and heavy workout, I’ll plan on increasing my caloric intake since I’ll be burning a high amount of calories.


TEAM USPlabs AJ Williams The Countdown


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.


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.


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