Dec 01

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AJ Ellison Wbff Pro – Always Striving To Get Stronger

Age: 35
Weight: 200lbs
Height: 5’11
Chest size: 43in
Waist size: 31.5in
Bicep size: 16in
Calves size: 15.5in
Thighs size: 25in


At the moment I’m on a five day split. I was going 6 days on with 1 day off and started to feel sluggish and tired on a consistent basis so now I’ve been taking 2 off days and I’ve noticed a difference in my energy levels. So my days look something like this:
Day 1: Legs
Day 2: Chest/abs
Day 3: Back
Day4: Shoulders/ calves
Day5: Biceps/triceps /abs
I try and stay on abs and calves 2 times a week. I got to keep my core tight and I’d really like my calves to come up. Naturally I go hard on every muscle group but we all have strengths and weaknesses and I like to stay as proportionate as I can without sacrificing my performance in the gym.


I’m putting down around 3500 calories… Maybe a little more. 330g of protein, 370g of carbs and around 85g of fat. I try and keep it clean with carbs coming from veggies, oats, brown rice, sweet potato, the occasional white potato (post workout). Protein is egg whites all day. Chicken, tilapia, lean red meat, whey protein powder, Greek yogurt, and cottage cheese. I’ll take in salmon, natural peanut butter, flaxseed oil, MCT oil, and fish oil for fats. I’ll reach for a banana with my breakfast and an apple for my morning and pre-workout snack.

When and why did you get started?

I was always involved in sports since high school. I was a collegiate 800m runner and was fortunate enough to have enjoyed a short professional career which ended after qualifying for the 2000 Olympic Trials. After that I found Brazilian Jiu-Jitsu and MMA. I tore my right tricep back in February of 2010 while trying to get in shape to fight again that spring. After that I realized that I needed to find something that I could do with longevity and I turned to competition after friends and a few acquaintances suggested to give it a go. I was already doing proper workouts. It just came down to learning how to diet.

Will you always strive to get stronger or at some point just try to maintain?

That’s the goal isn’t it? I still have years to go before I think about just maintaining. I enjoy the competition aspect but I know it’s subjective and if I just concerned myself with how I look physically I’d become a shell of myself. The desire to push to levels I’ve never reached before and striving to better myself is the name of the game for me. If I do these things for myself, I’ll be happy with the results I get when I’m on stage no matter what the outcome.

Achievements so far?

This year I attained pro status with the WBFF at the World Championships by placing 3rd overall amongst some of the best physiques out there. It was a very humbling experience. I’m also proud to have landed my first cover with Natural Muscle Magazine. These were just a few of my goals I set forth for myself only 12 short months ago.

What would be your biggest dream to be able to achieve?

I’d like to inspire as many people as I can by living a healthy lifestyle and right now I’m using the medium of competition and personal training to reach as many people as possible. I’m sure as time passes the means of which I try to inspire will change but my message will remain the same.

Do you ever struggle to stick to your diet and eat lots of junk food?

I don’t find it tough at all to maintain my diet at the moment. During the off season I can indulge a little and enjoy certain foods not on my meal plan. It’s all about portion control and the frequency you chose to eat junk food. I eat clean on the regular and when you do that you can give in periodically to the things you really enjoy. It helps to keep a food journal so you can look at it from time to time to keep yourself in check.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I’ve had maybe 2 drinks since April so that makes it…. 7 months. I cut it out completely this year during competition and I found that I don’t really miss it as much as I did food. I’m a hard gainer. I mean I’m 35 and have been lifting for years and finally broke 200lbs last year so I need to do all the right things to build. I just don’t miss the hangovers and at my age I don’t bounce back the next day after a night of drinking so it takes too much away from my workouts. Drinking alcohol isn’t conducive to what I’m trying to do and that’s improve in the gym so aside from the occasional celebration I opt to just drink water with a lime and or lemon to appear as if I’m joining in the festivities.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

Creatine… I should say more specifically Kre-Alkalyn. It’s relatively inexpensive and great for recovery and muscle building and I appreciate the improved attributes as there’s no loading and bloating.

Your favourite food?

Before my last competition I would have said I didn’t have a favourite but I soon found out while in my cutting cycle I craved pizza among other things. I ordered a pizza and tore into it before the awards ceremony at the WBFF World Championships.

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

Geez, 3 body parts… That’s tough as I’ve never really taken time to breakdown what body part I idolize on a dude. Actually that sounds a tad creepy when I say it like that. I did grow up idolizing the late Serge Nubret. I really appreciated his mass and proportions. Frank Zane was another guy I admired as he wasn’t a really big guy. He was shredded and his physique looked attainable.

Who do you look up to these days and why?

I look up to many people from well known athletes to successful people within my community. Kai Green comes to mind as I really appreciate his story and what he’s made of himself. He proves you can come from unfortunate beginnings and through the power of believing, take control of your life and write your own ending. I also look up to a bunch of guys in the fitness industry for their hard work in and out of the gym. Guys like Micah Lacerte, James Ellis, Joe Donnelly, Wash Candido are just a few of the many I admire because they all possess traits I aspire to improve in myself. They are all well centred and successful at their craft.

Your favourite quote?

Try not to become a man of success but a man of value. -Albert Einstein
I believe success is surface deep and only a byproduct of one who has a deeper motive. I think this quote by Albert Einstein puts it in plain words.

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Your top 3 tips to someone that might be just starting out bodybuilding?

1. Don’t compromise your health and strive to train for longevity.
2.Set mini goals to attain your long term goal whatever that may be. Write them down so that it creates structure and outlines a path to that ultimate goal.
3.Stay in a positive surrounding by having an optimistic attitude and keep company with only those who encourage your forward progress. Negativity is very contagious and detrimental to your success.

What is your favourite motivation picture online and why?

Nuff said! I think this picture is self explanatory.


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