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:
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
D1 Skull Crushers 5×15-20
D2 Seated Dips 5×15-20
Tricep Rope Pulldown 1×1 min
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
“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.”
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.
Prepared by TEAM USPlabs
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