1. Biography
• Name: Corynne Cooper Pero
• Age: 30
• Height: 5’7”
• Weight (Contest): 150 lbs.
• Weight: (Off-Season): 162 lbs.
• Hometown: Olympia Fields, IL
• Gym: Bally Total Fitness
• Profession: Advertising Associate
2. What got you started in bodybuilding/fitness?
I have always been an athlete. Starting at the age of three, my parents enrolled me in every sport you could think of – gymnastics, volleyball, tennis, golf, swimming, dance, etc. Gymnastics, however, was the sport I ended up sticking with. I was a competitive gymnast for almost 20 years and all of my hard work helped me earn a 4-year scholarship to the University of Iowa. Gymnastics helped me develop my foundation – not only physically but mentally - as well as my work ethic. While competing in the sport, I never rested on my talent, I always wanted to do and learn more. I’d go in early or stay late for extra practice or to do cardio and /or lift weights. We had a family gym membership and as soon as I was old enough, I would go to the gym on my own. While in college, when I’d come home for the holidays I’d always go to the gym to lift, stretch and do cardio. After college—while in graduate school—I continued to work out – sometimes going to the gym two times a day. People would always ask me if I was a bodybuilder and would ask about my workout regimen. Finally, after getting married in 2006, and continuing to workout as I had been, I became bored. I enjoyed going to the gym but I thought I’d enjoy it even more if I was working towards something, anything—a goal. In 2009, I weighed 185 lbs. and after much encouragement from my husband and after going to watch several shows, I made the decision to be a bodybuilder. I found a trainer in an old friend and since then I have never looked back. I lost 20 lbs. and then started dieting for my first show which was in May 2010.
3. What keeps you motivated to train?
I have several motivations but mostly I’m motivated by the challenge bodybuilding presents, the results I achieve and an overall love for health and fitness. Bodybuilding is a lifestyle that challenges me every single day – maintaining a clean, healthy diet—pushing out that last rep when I don’t think I can and pushing myself through what seems like endless hours of cardio. All of that said, I love seeing my body respond to my hard work. During the contest-season, I love watching my body become lean and striated. In the off-season, I enjoy watching my muscles grow! Lastly, I’m motivated by the idea of living a long, healthy life for my family. Health should not be something you try to cram in later in life or only when you feel up to it. Being healthy is a lifestyle and your health will serve you better in the long term if you keep it in check.
4. What workout plan has worked best for you?
I have achieved the best results when I focused on 1-2 body parts in each workout. In the off-season I do cardio twice per week. When prepping for a show, cardio is increased slowly in conjunction with my diet.
DAY 1:
CHEST
• Flat Bench Press (DB or BB) 4 sets of 4-6 reps
• Incline Bench Press (DB or BB): 4 sets of 6-8 reps
• Flat or Incline Bench Press (DB or BB): 4 sets of 8-10 reps
• Cable Chest Fly: 3 sets of 10-12 reps
• Isolation Chest Movement- 3x 12-15 reps
TRICEPS
• Tricep Rope Cable Pull-Downs: 3 set of 10-12 reps
• Cable Skill Crushers: 3 set of 12-15 reps
• Tricep Kick Backs: 3 sets of 15-20 reps
ABS w/ WEIGHT
• Sit-ups on Decline Board w/ Weight: 3 set of 10-12 reps
• Leg Lifts on Decline Board w/ Ankle Weights: 3 sets of 12-15 reps
• Obliques with Weight: 3 sets of 12-20 reps
DAY 2:
BACK
• Deadlift: 3 sets of 4-8 reps
• Reverse Grip Lat Pull-Down: 4 sets of 6-8 reps
• Seated Row: 4 sets of 8-10 reps
• Wide Grip Lat Pull-Down: 4 sets of 10-12 reps
• Bent Over Row: 4 sets of 12-15 reps
• Incline Row: 4 sets of 15-20 reps
BICEPS
• Bicep Curl (BB): 3 sets of 10-12 reps
• Preacher Curl (Machine or BB): 3 sets of 12-15 reps
• Incline Bicep Curl: 3 sets of 15-20 reps
DAY 3:
HAMSTRINGS
• Hamstring Curl: 4 sets of 6-8 reps
• Seated Hamstring Curl: 4 sets of 8-12 reps
• Stiff Leg Dead Lifts: 4 sets of 12-15 reps
• Standing Hamstring Curl: 3 sets of 15-20 reps
CALVES
• Standing Calf Raise: 4 sets of 8-10 reps
• Seated Calf Raise: 4 sets of 10-12 reps
DAY 4:
SHOULDERS
• Military Press: 4 sets of 4-6 reps
• Lateral Raise: 4 sets of 6-8 reps
• Front Raise: 4 sets of 6-8 reps
• Upright Row: 5 sets of 8-10 reps
• Seated Rear Delt Fly: 3 sets of 10-12 reps
• Incline Rear Delt Fly: 3 sets of 12-15 reps
• Dumbbell Shrug: 3 sets of 15-20 reps
ABS
• Oblique Ab Movement: 4 sets of 12-15 reps
• Oblique Ab Movement: 4 sets of 15-20 reps
DAY 5:
BICEPS
• Drag Curls: 4 reps of 4-6 reps
• Bicep Curl (DB): 4 sets of 6-8 reps
• Incline Wide Bicep Curl: 4 sets of 8-10 reps
• Hammer Curl: 3 sets of 10-12 reps
TRICEPS
• Weighted Dips: 4 sets of 4-6 reps
• Overhead Tricep Extension: 4 sets of 6-8 reps
• Straight Bar Press Downs: 4 sets of 8-10 reps
• Weighted Tricep Push-ups: 3 sets of 10-12 reps
FOREARMS
• Wrist Curls (Both Directions): 4 sets of 10-20 reps
DAY 6:
QUADS
• Barbell Squats: 4 sets of 4-6 reps
• Leg Extension: 5 sets of 6-15 reps
• Leg Press: 3 sets of 8-10 reps
• Front Squats: 3 sets of 10-12 reps
• Hack Squats: 3 sets of 12-15 reps
• Barbell Lunges: 4 sets of 10-12 reps
CALVES
• Calf Raises on Leg Press Machine: 3 sets of 12-15 reps
• Donkey Calf Raise: 3 sets of 15-20 reps
5. What is your philosophy about cardio?
Cardio is something I struggle with—in that I love it way too much! If I didn’t contain myself, I’d do cardio every day in the off-season. But, I’ve learned a couple of things along the way in regards to cardio. First, in order to gain muscle, you have to allow yourself to gain weight in the off-season…and when I say “gain weight” I mean good, healthy, clean weight—not haphazard weight put on my gluttonous eating. In order to gain weight, it’s not a good idea for me to heavy up on the cardio in the off-season. It is in my best interest to stay lean by focusing in on my diet, as opposed to doing an excess of cardio. In-season is a free-for-all. I do what I need to do from a cardio standpoint to get lean. This leads me to my second point. Cardio needs to start at a low point and build from there once contest-prep begins. If cardio needs to build, I can’t start at a high point right off of the bat.
6. What is your philosophy about weight training?
Weight training is huge. My heart is in the weight room. Besides being exhilarating, weight training keeps the metabolism high and it allows your body to burn more calories while at rest. I also think lifting weights gives men and women a healthier look overall. In my opinion, even if you’re not training to be a bodybuilder, weight training should still be an integral part of your workout plan. Lifting weights gives me a sense of pride – not many people can “hang” in the weight room and I’m thrilled that I am able to do it. Personally, I have no problem lifting with the “big guys.”
7. Do you prefer HIIT or steady state cardio?
I much prefer HIIT. Long, steady state cardio sessions tend to bore me and I go into a mindless trance. The waves of high intensity / low intensity intervals keep me guessing and it’s impossible for me to get bored. I get a great sweat and I feel more tired doing a shorter HIIT session than when I do a longer, steady state session.
8. What are your top 5 favorite exercises?
• Barbell Lunges
• Deadlifts
• Military Press
• Weighted Dips
• Front & Lateral DB Raises
9. What is your philosophy about nutrition?
Everything you do in the gym is null and void if your diet is not in check. My philosophy is this: You are what you eat. You have to eat as clean as possible on a regular basis, pay attention to portion size and make sure you have a healthy balance of carbs, fats and proteins. In my opinion, cheat meals are a must from a mental standpoint but I make sure it is a cheat MEAL only once per week and not an entire cheat DAY. One crazy cheat day could reverse some of your hard work. There are many gimmicks out there but my bottom line is: To be healthy, you have to work at it. It is a commitment and there are sacrifices I have to make in order to achieve my goals. Personally, I refuse to allow my work in the gym to be in vain. Sure, I love food, but in the end, the sacrifice is worth it.
10. What nutrition plan has worked best for you?
During contest-prep, my diet goes through different phases based on how much weight I’m losing and how quickly I’m losing it. This is an example of one of the diets I have used during contest-prep:
Meal 1:
• 3/4 cup egg whites
• 1 cup green veggies
• 2 tsp flax oil
Meal 2:
• 3 oz. cooked chicken
• 1 1/2 cups green veggies
Meal 3:
• 3/4 scoop casein protein
• 1 tsp olive oil
Meal 4: Pre-Workout
• 3 oz. tilapia or 1 can of tuna
• 1/2 cup cooked brown rice
Pre-Workout & Post-Workout Shake
• 1 scoop whey protein
• 1 1/2 Tbsp Gatorade powder
• 1 Tbsp Optimum Nutrition Creatine
• 1 Tbsp Optimum Nutrition BCAA Powder
Meal 5: Post-Workout
• 3 oz. cooked chicken
• 1 1/2 cups green veggies
Meal 6:
• 1 scoop casein protein
• 1 tsp flax oil
11. What is your favorite cheat food?
• Pepperoni pizza!!!!
• Sushi
• Whole grain protein pancakes w/ blueberries or chocolate chips (no syrup)
• Turkey bacon
• Chips and salsa or guacamole
12. What is your favorite health food?
• Fruit
• Wheat pasta w/ ground turkey
• Seafood (especially boiled shrimp)
• Kiefer
• Oatmeal w/ raisins and protein powder
13. What supplements have given you the greatest gains?
Energy and muscle preservation are my primary goals, whether I’m prepping for a show or in the off-season. Supplementation is super important. Nonetheless, in order to see the best gains, it’s not only about WHAT supplements I take, it’s also about how the supplements are TIMED throughout my day. I use Optimum Nutrition’s Whey, Casein, BCAAs, Creatine, Glutamine and fiber. Sometimes I’ll use Beverly International Ultimate Muscle Protein if I’m hurting for a change.
14. What does your pre and post workout nutrition consist of?
• 1-1.5 hours before workout: 3 oz of chicken or fish & ½ cup of brown rice
• Immediately before workout: Protein shake (Whey, Creatine, BCAAs, Gatorade Powder)
• Immediately after workout: Protein shake (Whey, Creatine, BCAAs, Gatorade Powder, Fiber)
• 1-1.5 hour after workout: 3oz chicken or steak & 1 cup of veggies or 6oz sweet potato
15. Which tools have helped you most with your nutrition and training?
My trainer and dieticians have been such a valuable resource to me throughout my journey. There’s so much information out there, so it has been helpful to surround myself with people I trust to answer questions, offer ideas, etc. My trainer, Kevin Laird, was a bodybuilder for seven years and for lack of better terms—kicks my butt every time we meet. He knows how to find my limits and just when I think I’m done, he encourages me to push out a few more reps. My diet folks, Katie and Cliff Wilson from Team Wilson have an amazing passion for the sport and are committed to the success of their athletes. Their knowledge of not only the diet, but training in general has been a great help. I’m not sure I’d be where I am without my team.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Facebook especially has a plethora of pages/groups where fitness fanatics can discuss the sport. There are so many people out there who are dieting and training just as I am and it’s educational as well as encouraging to ask questions and hear their story.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
This is my health we’re talking about here so I can never know too much. I Google just about everything I hear and I have a stack full of books that I refer to quite often. I have also found sites such as MuscleDog.com, Bodybuilding.com, Fit-Universe, and Facebook to be helpful as well.
18. What was the biggest mistake you made when you first started training?
When I started dieting for my first show, I made the mistake of not hiring a dietician right away. I was eating clean but the diet of a bodybuilder is more than just eating clean. It’s about using proper measurements, timing and muscle preservation. I found myself less than three months out from the show and was not losing weight quick enough. I finally found someone to get my contest diet in check but since the show was so close, I had to take an extreme approach to get lean which included extremely low carb levels and an excessive amount of cardio.
19. What tips would you give to a beginner?
For someone looking to get into bodybuilding or just looking to become a healthier person I’d strongly suggest three things:
• Depending on your experience level, you may want to invest in a certified personal trainer.
• Understand that diet is just as important as what you do in the gym.
• Don’t get discouraged. If you’ve never been to a gym before or are working out but not seeing changes in your body, I think it’s important to reach out for some guidance. A trainer can walk you through the different machines at your gym and open your eyes to exercises or cardio practices you may not have seen / done before. Also important (since lifting with improper form can do more harm than good), a trainer can critique your movements as you’re lifting. What you learn from a CPT will stick with you for years to come. Secondly, please don’t think health is only associated with what you do in the gym. Diet is super important. There are plenty of people who work hard in the gym every day but all of their work is done in vain because their diet is not in check. To be healthy, there must be a partnership between what you do in the gym and what you put in your mouth. Lastly, don’t get discouraged. It’s tough to get started and many get discouraged early on. But, all I can say is stick with it! The changes will come and you’ll be happy you did it.
20. What are your future fitness goals?
My first pro show will be the IFPA Pro International in September 2011 in Kansas. There, I hope to qualify for the Yorton Cup Pro Worlds in Washington DC, which takes place in October. On top of that, my long term goal is to compete in the Natural Olympia!
21. Where can we find you on MuscleDog.com?
Visit my profile, Corynne to check out my bio, stats, nutrition plan, photos and more.
