1. Biography
• Name: Carrie Peck
• Age: 34
• Height: 5’2”
• Weight (Contest): 98 lbs.
• Weight (Off-Season): 110 lbs.
• Hometown: Ringgold, GA
• Gym: The Rock Fitness
• Profession: Cake Decorator and ACE Certified Personal Trainer
2. What got you started in bodybuilding/fitness?
I started four years ago after being tired of the skinny fat on my body. I wanted to get in shape and be healthy for my family.
3. What keeps you motivated to train?
Being in shape gives me confidence. Eating healthy and working out really helps with stress and anxiety. People are their own worst enemy and they set limits and boundaries for themselves. When you push yourself to the next level and accomplish things you didn’t know you were capable of, the feeling is unexplainable! Also, I think learning about nutrition and training is fascinating.
4. What workout plan has worked best for you?
Day 1 and Day 4: Chest / Shoulders / Abs
• Bench Press: 3 set of 10 reps
• Incline Chest Press: 3 set of 10 reps
• Incline Flyes: 3 sets of 8-10 reps
• Triceps Extensions: 3 sets of 8-10 reps
• Cable Triceps Pushdown: 3 sets of 8-10 reps
• Lateral Raises: 1 set of 7 reps
• Front Raises: 1 set of 7 reps
• Bent Over Raises: 1 set of 7 reps
• Cable Crunches: 4 sets of 20 reps
• Hanging Leg Raises: 4 sets of 15 reps
• Lying Oblique Crunch: 4 sets of 20 reps
Day 2 and Day 5: Back / Shoulders / Biceps
• One Arm Bent Over Dumbbell Rows: 3 heavy sets of 10, 4, 4 reps
• Lat Pulldowns: 4 sets of 10, 6, 4, 4 reps
• Wide Grip Rows: 3 set of 10 reps
• Military Press: 3 sets of 10, 6, 6 reps
• Bicep Dumbbell Curls: 3 sets of 6-8 reps
• One Arm Arnold Press: 3 set of 10 reps each
• Assisted Close Grip Pull-up: 3 sets of 8
Day 3 & Day 6: Legs / Glutes / Abs
• Squats: 3 set of 10 reps
• Barbell Lunges: 3 set of 10 reps
• Romanian Deadlifts: 3 set of 10 reps
• Knee Extensions: 3 set of 10 reps
• Leg Curls: 3 set of 10 reps
• Walking Lunges: 2 sets of 10-15 reps
• Calf Raises: 3 set of 10 reps
• Seated Cable Crunch: 5 sets of 25 reps
• Side Crunch: 4 sets of 20 reps each
Day 7: OFF
5. What is your philosophy about cardio?
I do cardio 5-6 days a week. No more than 30 minutes of steady state or 20 minutes of HIIT.
6. What is your philosophy about weight training?
The weight is what makes the art. I love weights. They have really changed the shape of my body and my confidence.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT the most. But if I start losing weight too fast, I do steady state.
8. What are your top 5 favorite exercises?
Hack Squats, Deadlifts, Walking Lunges, Shoulder Press and Close Grip Lat Pulldowns.
9. What is your philosophy about nutrition?
I believe what you put into your body determines how your body looks and feels. I eat to live, not live to eat.
10. What nutrition plan has worked best for you?
In the off-season, I try to up my intake of food to roughly 2,200 calories. Right now I am in contest-prep, so calories are a bit lower. I drink 1-2 gallons of water a day.
Meal 1:
Shake:
• 1 scoop Top Secret Nutrition Vanilla Bean Protein Powder
• 1 Tbsp. natural almond butter
• 1/2 cup oats (dry)
• Stevia, cinnamon
• Water and ice
Meal 2:
• 5 oz grilled extra lean ground turkey , grilled chicken or extra lean ground beef
• 6 oz grilled sweet potatoes
Meal 3:
• 2 slices Ezekiel Bread toasted
• 6 egg whites with salsa added
Meal 4:
• 5 oz lean meat
• 2 cups green veggies
Meal 5:
Shake:
• 1 scoop Top Secret Nutrition Double Chocolate Protein Powder
• 1 Tbsp. natural almond butter
• Stevia, cinnamon
• Water, Ice
11. What is your favorite cheat food?
A good mixed drink.
12. What is your favorite health food?
Natural almond butter.
13. What supplements have given you the greatest gains?
• Top Secret Soy Extreme Protein Powder – Vanilla Bean and Double Chocolate
• Top Secret N.O 370
• Top Secret Astravar
• Top Secret Multi Vitamin
• Top Secret Diet Accelerator Stack
14. What does your pre and post workout nutrition consist of?
I have a shake with 1 scoop TSN Vanilla Bean PP, half cup oats, water or almond milk for pre workout, post workout I have 6 egg whites with salsa and 2 slices Ezekiel bread-toasted.
15. Which tools have helped you most with your nutrition and training?
Bodybuilding.com, Fitnesspal.com, MuscleDog.com.
16. Have online resources (social networks) helped you in your training?
Facebook friends have inspired me so much and drive me to keep going.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Bodybuilding.com and MuscleDog.com.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Kristal Richardson, Erin Sterns, Nicole Wilkins, Peter Putnam, Jessica Putnam.
19. What obstacles have you had to overcome?
I have overcome an eating disorder, a tornado destroyed most of my town two weeks before my first show of the season and a shoulder injury—but there’s no quit in me.
20. What was the biggest mistake you made when you first started training?
Too much cardio and not enough calories.
21. What tips would you give to a beginner?
Keep on, keep on! Don’t get discouraged. It can be very disappointing at times. Take small steps…
22. What are your future fitness goals?
I have completed my shows for the year, placing 1st and 2nd. In August I will start off season diet and training. My first show will be in June of 2012 and maybe two more after that.
23. Where can we find you on MuscleDog.com?
Check out my profile carriepeck to see photos, stats and more!