Diet, training and supplementation of the athlete Ulisses Jr
Ulisses Jr is one of the best known athletes in the world of gymnasium, with several victories in competitions, and cover of several magazines.
It measures 1.78m, weighs approximately 95kg and in this article you will get to know your training plan, diet and supplementation.
Let's start by talking about your gym training.
Your training plan is done from Monday to Saturday, every day, resting only on Sunday.
Makes between 12 to 15 repetitions per set and 5 sets per exercise.
End your workouts with a final exercise in which you do 100 reps to fully wear out the muscle you are working on.
In addition it usually adds super series and drop sets to your workouts.
On Saturday Ulisses Jr chooses to work on a muscle group that he considers to be lagging behind, or that deserves special attention.
At the end of each workout, do 15 minutes of HIIT cardio.
Monday - Legs
- Squat - 5 sets x 12-15 reps
- Press - 5 sets x 12-15 reps
- Elevation of twins - 5 sets x 12-15 reps
- Leg Extension - 5 sets x 12-15 reps
- Leg Curl - 5 sets x 12-15 reps
- Dead weight stretched legs - 5 sets x 12-15 reps
- Elevations of sitting twins - 5 sets x 12-15 reps
- Lunges - 100 reps
Tuesday - Back
- Dead weight - 5 sets x 12-15 reps
- Lifts with weight - 5 sets x 12-15 reps
- Dumbbell paddle - 5 sets x 12-15 reps
- Rowing machine seated - 5 sets - 12-15 repetitions
- Pulldown - 5 sets x 12-15 reps
- Hyperextensions - 5 sets x 12-15 reps
- Pullover - 100 reps
Wednesday - Chest
- Inclined bench press - 5 sets x 12-15 reps
- Flat bench press - 5 sets x 12-15 reps
- Openings - 5 sets x 12-15 reps
- Declined press - 5 sets x 12-15 reps
- Press short handle - 5 sets x 12-15 reps
- Crossover - 100 reps
Thursday - Shoulders
- Military Press - 5 sets x 12-15 reps
- Sides - 5 sets x 12-15 reps
- Arnold press - 5 sets x 12-15 reps
- Front - 5 sets x 12-15 reps
- Later - 5 sets x 12-15 reps
- Trapezoid shrinkage - 5 sets x 12-15 reps
- High row - 100 reps
Friday - Arms
- Curl bicep - 5 sets x 12-15 reps
- Inverted bicep curl - 5 sets x 12-15 reps
- Bench press short - 5 sets x 12-15 reps
- Bicep halter hammer - 5 sets x 12-15 reps
- Tricep extension machine - 5 sets x 12-15 reps
- Concentrated bicep with Z bar - 5 sets x 12-15 reps
- Bottoms with body weight - 5 series
- Bicep with dumbbell lying down - 100 reps
Saturday
On Saturday he repeats one of the workouts of the week for a muscle group that wants to improve.
Diet
Este atleta faz 8 refeições por dia e mantem-se com uma percentagem de fat corporal baixa todo o ano, não tendo grandes oscilações de peso.
It bets heavily on organic foods and consumes a lot of protein.
It also takes a lot of attention to micro-nutrients, natural herbs and supplements.
- Meal 1
- Whey Protein Isolate
- Glass of green tea
- Meal 2
- Egg Whites
- Oat
- Grapefruit
- BCAA's
- Meal 3
- Whey Protein Isolate
- Meal 4
- Chicken breast
- Brown rice
- Meal 5
- Tuna
- Spinach
- Banana
- Linseed oil
- Meal 6 - Post-Workout
- Whey Protein Isolate
- Vitargo
- Glutamine
- BCAA's
- Multivitamin
- Vitamin C
- Meal 7
- Tilapia
- Sweet potato
- Spinach
- Meal 8
- Casein
- Fish oil
- Glutamine
Supplements
Finally, here are the supplements used by Ulisses Jr.
- Isolated Whey
- BCAA's
- Glutamine
- Casein
- Multivitamin
- Vitamin C
- Vitargo
- Fish oil
Sources: ulissesworld.com and simplyshredded.com
In arm training do you only do a tricep exercise?
Peter makes three:
Bench press short
Tricep extension machine
Bottoms with body weight
What is the supplementation of ulisses jr and what time does it take?
It's in the article felipe
Training for those taking anabolic steroids. No use at all for a natural athlete