1. Biography
• Name: Nicky Perry
• Age: 34
• Height: 5’7”
• Weight (Contest): 126 lbs.
• Weight (Off-Season): 138 lbs.
• Body Fat: 12 % (contest)
• Hometown: San Diego, CA
• Gym: 24 Hour Fitness
• Profession: Personal Trainer
2. What got you started in bodybuilding/fitness?
When I moved to Hawaii, I was approached by a trainer at my gym who asked me if I had ever thought about competing—saying I had the genetics and frame to do well in the sport. That planted the seed and the rest, as they say, is history.
3. What keeps you motivated to train?
Aside from the fact that nothing compares to the sense of satisfaction you get after completing a workout, I am an extremely competitive person by nature. Right now, all I can picture is one day earning my pro card in figure, and the idea that other people are training hard to achieve the same goal gets me off my butt and into the gym!
4. What Workout plan has worked best for you?
Monday - Upper Body in Power rep range
Tuesday - Lower Body in Power rep range
Wednesday - HIIT Cardio
Thursday - Shoulders & Chest - Hypertrophy rep range
Friday - Legs - Hypertrophy rep range
Saturday - Back & Arms - Hypertrophy rep range
Sunday- HIIT cardio
Day 1: Upper Body Power Split
• Lat Pulldowns: 3 sets of 5-8 reps
• T-Bar Rows: 3 sets of 6-8 reps
• Seated Cable Rows: 3 sets of 8-10 reps
• Military Press: 3 sets of 5-8 reps
• Machine Shoulder Press: 3 sets of 6-8 reps
• Lateral Raise: 3 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 12-15 reps
• EZ Bar Curl: 4 sets of 6-8 reps
• Overhead Dumbbell Extension: 4 sets of 6-8 reps
• Get A Printable Log Of The Upper Body Power Split
Day 2: Lower Body Power Split
• Squats: 2 warm-up sets of 10 reps, 3 sets of 5-8 reps
• Stiff Leg Deadlifts: 2 warm-up sets of 10 reps, 3 sets of 6-8 reps
• Lying Leg Curl: 2 sets of 8-10 reps
• Leg Extension: 3 sets of 8-10 reps
• Standing Calf Raise: 3 sets of 6-8 reps
• Seated Calf Raise: 2 sets of 6-8 reps
• Get A Printable Log Of The Lower Body Power Split
Day 3: Cardio / Abs
• Cardio: 15 minutes HIIT, 20 minutes low intensity
• Machine Crunches: 3 sets of 10-15 reps
• Hanging Leg Raises: 3 sets of 10-15 reps
• Bicycle Crunches: 2 sets to failure
• Get A Printable Log Of The Cardio/Abs Workout
Day 4: Shoulders / Chest Hypertrophy
• Seated Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Lateral Raises: 3 sets of 10-12 reps
• Machine Lateral Raise: 2 sets of 12-15 reps
• Front Plate Raise: 3 sets of 10-12 reps
• Bent Over Dumbbell Flyes: 3 sets of 8-12 reps
• Flat Bench Press: 3 sets of 12-15 reps
• Pec Dec Flyes: 2 sets of 20 reps
Day 5: Legs Hypertrophy
• Leg Press: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 10-12 reps
• Stiff Leg-Deadlift: 2 sets of 10-12 reps
• Leg Extension: 3 sets of 12-15 reps
• Standing Calf Raise: 3 sets of 10-15 reps
• Seated Calf Raise: 2 sets of 15-20 reps
• Get A Printable Log Of The Legs Hypertrophy Workout.
Day 6: Back / Arms Hypertrophy
• Pull-Ups: 3 sets to failure, usually 10-12 reps
• Bent Over Dumbbell Rows: 3 sets of 12-15 reps
• Dumbbell Curls: 4 sets of 10-15 reps
• Cable Curls: 3 sets of 15 reps
• Preacher Curls: 2 sets of 15-20 reps
• Weighted Dips: 4 sets of 10-15 reps
• Rope Pushdowns: 3 sets of 15 reps
• Reverse Bar Pushdowns: 2 sets of 15-20 reps
Day 7: Cardio / Abs
• Cardio: 15 minutes HIIT, 20 minutes low intensity
• Cable Crunch: 3 sets of 10-15 reps
• Reverse Crunch On Decline Bench: 3 sets of 15-20 reps
5. What is your philosophy about cardio?
This year I learned that more is definitely not better when it comes to cardio. Overdoing cardio is the fastest way to hit a plateau and damage your metabolism. There was a time when I didn’t feel my workout was complete without doing an hour of cardio. These days, I have learned to work smarter (not longer) when it comes to cardio, and to put most of my energy towards my weight training.
6. What is your philosophy about weight training?
Weight training is my Holy Grail. It completely transformed my body once I put aside my irrational fear of “getting bulky” and started lifting as hard and heavy as I could.
7. Do you prefer HIIT or steady state cardio?
I think both are necessary. HIIT is by far the most efficient form of cardio, but is very hard on your central nervous system and should therefore be alternated with steady state cardio as active recovery.
8. What are your top 5 favorite exercises?
• Pull-ups and Deadlifts for back and legs
• Single Leg Smith Squats for glutes
• Shoulder Presses and Lateral Raises for shoulders
• Heavy Cable Crunches for abs
9. What is your philosophy about nutrition?
For years, I bought in to the idea that “carbs are evil” and maintained a low-carb diet year-round. Ultimately, this led to poor strength gains, low energy and a dragging metabolism. These days, I eat a much more balanced diet, and have learned to use carbs as fuel for my lifting and as aiding in recovery during post-workout.
10. What nutrition plan has worked best for you?
Moderate-high protein, moderate carbs, moderate-low fats.
My diet stays pretty consistent year round, plus it helps I can eat the same foods over and over and not get bored. All that changes during the off-season and contest prep are the amounts. Generally, here is a typical day for me:
• Breakfast: 4 scrambled egg whites, 1 TB flaxseed meal, 1/2 cup oatmeal
• Snack : 6 oz Greek yogurt, 1 TB flaxseed meal, 2 TB protein powder, 7 almonds, 1/2 cup pumpkin
• Pre-workout: 4 egg whites & 1 cup oatmeal + pre-workout drink with beta alanine, creatine and Xtend
• Post-workout: Whey isolate mixed with water, greens powder, creatine and Xtend
• Dinner: 1 grilled chicken breast, cauliflower, asparagus and flaxseed oil
• Before Bed: Casein protein shake and 10 almonds
11. What is your favorite cheat food?
I love sushi, trail mix, pancakes, and protein bars (not really a cheat food but they’re like candy bars these days)!
12. What is your favorite health food?
Oatmeal, squash and pumpkin, grilled salmon, and Greek yogurt.
13. What supplements have given you the greatest gains?
Scivation Xtend for recovery and helping to prevent muscle loss and creatine & beta alanine for energy and strength during my weight training.
14. What does your pre and post workout nutrition consist of?
Pre-workout is usually eggs and oatmeal, and post-workout is usually fruit and a whey isolate shake.
15. Which tools have helped you most with your nutrition and training?
The single most important tool is to maintain a food diary. I use The Daily Plate on the LIVESTRONG website. When you are honest with yourself about everything you put in your mouth and your portion sizes, it is amazing to see how easily calories can add up!
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
MuscleDog.com has been great for me in terms of motivation. I see other inspirational physiques and transformation stories on here and it motivates me to get to the gym on days I am dragging. Also, I have received amazing support and encouragement from other members on the site.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
As a personal trainer, I try to stay current in terms of my knowledge and what is happening in my industry, be it through industry publications or even popular fitness magazines. I also have an amazing competition coach who is a wealth of knowledge.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Ava Cowan, Erin Stern, Larissa Reis.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
The biggest obstacle I have overcome is dealing with a lifetime of disordered eating patterns and compulsive exercise. As a teenager, I used to idolize waif-like fitness models, and tried desperately to achieve a body type that was genetically unattainable for me. Once I started following fitness models and figure competitors, I was able to embrace my own athletic build and strive for a physique that was more natural to me.
20. What was the biggest mistake you made when you first started training?
Spending all my time in the cardio area of the gym.
21. What tips would you give to a beginner?
Research and invest in a certified and experienced personal trainer to set you up with a good program to start with, to teach you proper form and technique, and to give you some basic nutritional pointers. From there, you can work out on your own, but it is best to start with good habits and legitimate knowledge versus relying on hearsay or myths heard in the gym. It will save time wasted on spinning your wheels and not getting results, which may ultimately lead you to losing motivation.
22. What are your future fitness goals?
My main goal is to earn my pro-card in the next few years. Wish me luck!!
23. Where can we find you on MuscleDog.com?
Check out my profile, fitchiq for more info!
