Muscle-Munch talks with WBFF Pro: AJ Ellison

Muscle-Munch talks with WBFF Pro: AJ Ellison

How did you get started?

I’ve been involved with sports and fitness since high school. I was a collegiate middle distance runner and after college I channelled my energy toward Brazilian Jiu-Jitsu.  It wasn’t until about a year ago that I got the idea of competing in physique shows into my head.  I got the wild idea after a buddy of mine suggested I should give it a go.  I was hesitant but finally committed to a local show which happened to be the 2011 WBFF Central US Championships, since then I’ve been hooked!

What your diet consists of and why?

I’m not going to lie, at the moment I’m in my off season so I’m indulging in a few cheat meals but for the most part I keep it clean.  My protein source comes mainly from egg whites, chicken, fish, whey protein isolate, cottage cheese, Greek yoghurt and lean red meat.  I choose oats, sweet potatoes, brown rice, white potatoes, and Waximaize for my main carb source. Finally I reach for things like almonds, avocado, salmon, MTC oil, flaxseed oil, natural peanut butter and I cook with extra virgin olive oil to get my healthy fats—monounsaturated and polyunsaturated.

What supplements do you use?

I supplement my diet with a multi vitamin, fish oil, glutamine and I use Rock Solid Nutrition’s line of products:  Whey Protein Isolate, Pre Pump (preworkout), Perpetual Pump (preworkout without stims), Muscle Punch (BCAA’s), No Fatigue (Beta Alanine), Test Strength (all natural test boosters).  I’ve seen some steady and realistic gains since implementing this regimen.

Example of diet

  • Breakfast: 6 egg whites, 1 cup oatmeal, 1 piece of fruit.
  • Snack:  2 scoops whey protein isolate, 2 tbsp of natural peanut butter, 1 piece of fruit.
  • Lunch:  8oz grilled chicken breast (or 8oz talapia/salmon), medium sized sweet potato, 1 cup of steamed veggies.
  • Pre-workout:  8oz Greek yogurt, 1 apple, 2 tbsp of natural peanut butter.
  • Post-workout:  2 scoops whey protein isolate, 1 tbsp of honey, 1 white potato.
  • Dinner:  7oz lean beef, 1 cup brown rice, 1 cup steamed veggies.
  • Bedtime snack:  8oz cottage cheese, handful of almonds.

What does your current work-out routine look like?

I change it up quite a bit by having heavy weeks and throwing in high rep weeks to allow my joints to recover.  Today was legs so I’ll share that.

  • 10×10 squats with 45 sec rest.  225lbs for the first 6 sets and the last 4 at 275lbs.
  • 5×20 leg press, 45 sec rest. You need a partner for this exercise.  Starting with 4 plates doing 4 reps and adding a plate every 4th rep and ending in 8 plates for the first set.  Each set you progress by starting with an additional plate so the second set began with 5 plates and ended with 9 plates by the end of 20 reps.  My final set began with 8 plates and ended at 12 plates.
  • 5×12 leg extensions, 45 sec rest.
  • 5×12 hamstring curls, 45 sec rest.
  • 5×15-20 standing calf raises, 45 sec rest.
  • 5×15-20 machine calf raises, 45 sec rest.
  • 5×15-20 seated calf raises, 45 sec rest.

What are your max lifts?

I don’t know.  It’s a simple test of strength and I’m not a powerlifter so I don’t need to know my max.  Personally I like to gauge my progress by doing more weight at a set rep range. Things I like to monitor are weight gain and body composition.

What’s your opinion on the run of the mill “Bulk & cut” way of training?

I believe in order to maximize your efforts you need to focus on one thing.  So either you’re bulking or you’re cutting.  Sure you can try and do both but why waste good effort on significantly less results?

Who is your favourite bodybuilder, strongman or powerlifter?

Man! Flex Wheeler was sick back in his day.  It’s got to be a tough pill to swallow placing 2nd three times at Mr. Olympia in his career but he’s still the man!

If you could give someone any advice, what would it be?

Surrounding yourself with positive and like minded people will expedite the process of reaching your goals.  Don’t let folks bring you down with negativity.  There will always be naysayers telling you what you can and can’t do.  You just have to realize that some people may react that way towards you because of their own insecurities.

Website: AjEllison3


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