AJ Ellison Wins 2026 IFBB Masters World Championships After 50

Bodybuilder AJ Ellison secured a victory at the 2026 IFBB Masters World Championships despite being 50 years old.

The IFBB Pro and Masters Men’s Physique competitor topped the Master’s 50+ category, showing that metabolic shifts associated with aging do not prevent elite physical conditioning. Ellison also secured a second-place finish in the 40+ category, competing against athletes up to a decade younger than himself.

While biological trends often favor fat mass accumulation and muscle loss as men mature, Ellison has utilized a specific nutritional and training framework to maintain his competitive edge. He shared these strategies as a “No B.S. guide” for those attempting to manage body composition while balancing professional and family lives.

Ifbb World Women's and Men's Championships / Colomer / October 31 / Part 2 — IFBB OFFICIAL

The foundation of Ellison’s approach centers on the kitchen rather than the weight room. He maintains that dietary discipline is the primary driver of fat loss, noting that training cannot compensate for poor nutritional choices.

To manage satiety and muscle preservation, Ellison follows a strict protein-centric structure. He advocates for consuming between 50 and 70 grams of protein at every meal, suggesting that individuals build every plate around protein before adding whole foods.

Over bodybuilder aj ellison flexing his muscles — Photo: mindnell.com

Maintaining lean tissue is equally critical to his metabolic strategy. Although muscle does not burn calories directly, having more muscle tissue increases the body’s overall energy requirements. Ellison suggests a training frequency of three to four sessions per week, emphasizing the need to progress lifts whenever possible to drive hypertrophy.

“Most men try to burn more calories. That’s backwards,” said AJ Ellison. “Protect your muscle first.”

Rather than relying on grueling cardiovascular sessions, Ellison treats cardio as a secondary tool for recovery. He suggests that strength training must remain the priority for anyone looking to maintain a high-level physique.

Ifbb World Women's and Men's Championships / Colomer / October 30 / Part 2 — IFBB OFFICIAL

For daily activity, he recommends a target of 8,000 to 10,000 steps. This method of non-exercise activity thermogenesis (NEAT) allows for movement without the physical punishment of excessive, high-intensity cardio. As Ellison told Muscle & Fitness, “Use cardio to support recovery, not to punish yourself.”

His approach to weight loss also avoids the common pitfall of extreme restriction. He argues that aggressive “crash dieting” can backfire by teaching the body to conserve energy, which stalls progress. Instead, he recommends a moderate deficit aimed at losing 0.5 to 1% of body fat per week.

Consistency serves as the final pillar of his method. Ellison advises individuals to track their progress for at least three weeks before making any adjustments to their routine.

The physiological difficulty of maintaining muscle and losing fat after 50 is supported by scientific research regarding metabolic changes during aging.

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