1. Biography
• Name: Trinity Shae Perkins
• Age: 24
• Height: 5’7”
• Weight (Contest): 145 lbs.
• Weight (Off-Season): 150 lbs.
• Body Fat: 15 %
• Hometown: Woodbridge, VA
• Gym: Powerhouse Gym Woodbridge
• Profession: Finance Administrator, Executive Coordinator, Full-time Graduate Student, Personal Trainer
2. What got you started in bodybuilding/fitness?
All credit for my interest in fitness is due to my mother, Regina. She has been teaching group fitness classes and personal training for years, so I grew up surrounded by excellent examples of the benefits of health and fitness.
3. What keeps you motivated to train?
The motivation I give others keeps me motivated to train! I have a very busy schedule between my three part-time jobs and my full-time school schedule however, I always find time to prepare my meals and incorporate exercise into my daily routine. I strive to lead by example and when people tell me how I’ve inspired them to train and eat healthier, I get a surge of new motivation that keeps me going! Also, there is nothing like knowing I’m doing all I can to stay in great shape - the physical results are a bonus!
4. What workout plan has worked best for you?
• Monday (Delts and Biceps): Concentrated movements to isolate all heads of each muscle group. I train with rep ranges of 8-10 for size.
• Tuesday: (Quads and Hamstrings): I super set a variety of exercises with low weight and high rep ranges between 20-50 for improved definition, symmetry and shape.
• Wednesday: (Cardio in the AM, Back): I use cables and dumbbells with rep ranges of 8-10.
• Thursday (Triceps and Chest): My focus is on triceps but I mix in chest moves with cables for a balanced and functional upper body.
• Friday (Cardio and Abs): I always train abdominals with weights.
• Saturday (Hamstrings and Glutes): My main focus is glutes with mostly floor work such as hip raises. I always train glutes with high rep ranges of 30-50 for maximum toning and shape. I mix in concentrated hamstring moves for periods of active rest.
• Sunday (Rest): I use this day to prepare for the rest of the week, rest and recover from the previous week.
5. What is your philosophy about cardio?
Cardio should not be done in excess nor should it be avoided – an even balance must be found and should compliment other parts of your training program.
6. What is your philosophy about weight training?
Weight training is essential for lean muscle development, sustained fat loss, improved mobility and a host of other health benefits. Weight training should be a major component of your workout program.
7. Do you prefer HIIT or steady state cardio?
I use a mix of both styles throughout each week. I have seen great results from both so the verdict is still out on which is better for me.
8. What are your top 5 favorite exercises?
• Hack Squats to focus on my outer quad definition.
• Arnold Presses for a serious shoulder burn with a twist.
• Walking Lunges with 30lb. Dumbbells to zone in on my quads and glutes while raising my heart rate.
• Bosu Ball Standard Crunches because the range of motion is great to target my entire core.
• Lat Pulldowns to complement my full shoulders and taper my waist.
9. What is your philosophy about nutrition?
It’s simple – you can exercise until you’re blue in the face, drenched with sweat and on the verge of passing out…but when it’s all said and done, you are what you eat! A solid meal plan of clean nutritious foods is essential to achieving any fitness goal. If you have not noticed any physical improvements and you’re training hard, look to your current nutrition habits for answers.
10. What nutrition plan has worked best for you?
• Meal 1: I begin each day at 6:30 AM with an Optimum Nutrition Natural Whey protein shake with soy milk and one serving each of glucosamine, glutamine, amino acid liquid, fiber and a blend of omega 3-6-9 oil, along with ½ of a banana.
• Meal 2: Roughly 2.5 hours later I eat eight egg whites, one whole egg topped with salsa and one cup of coffee. On occasion, I’ll have three salt-free rice cakes topped with one serving of natural peanut butter or a thin spread of Polaner’s natural strawberry jam.
• Meal 3: For a mid-morning snack, I enjoy a crisp apple with 28 raw, unsalted almonds and another serving of liquid amino acids.
• Meal 4: Lunch is 7oz of lean ground turkey breast and a side salad topped with balsamic vinaigrette and ½ cup of buckwheat (very good served hot or cold).
• Meal 5: Dinner is 7oz of cod, mixed vegetables such as zucchini, broccoli, red and green peppers.
• Meal 6: Before bed, I have one more serving of liquid amino acids and on occasion, a slow-digesting casein protein shake.
11. What is your favorite cheat food?
Cinnamon rolls!
12. What is your favorite health food?
Salmon, avocados, bison, apples and quinoa.
13. What supplements have given you the greatest gains?
Women’s multivitamin, Udo’s oil blend of omega 3-6-9, Optimum Nutrition whey protein, Glutamine and BCAAs.
14. What does your pre and post workout nutrition consist of?
This varies depending on what I am training that day. Before training large muscle groups like my back and legs, I’ll have a complex carb. But on cardio/abs-only days, a protein and vegetable mix is perfect. Immediately after training, I take liquid aminos and eat a dinner of protein and veggies as mentioned above.
15. Which tools have helped you most with your nutrition and training?
I read and research a lot about different ways to train, what works for the pros, the science behind the various exercise programs, etc. Magazines, scientific articles and interviews from the pros have helped.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My coach and training mentor, Peter Gordon is my ultimate tool. He provides me with a host of great training tips, nutrition insight and motivation.
17. What obstacles have you had to overcome?
The biggest issue I struggle with is Celiac Disease. It’s a condition in which the bacteria in my intestines cannot break down wheat, gluten, lactose and other artificial food additives. When eaten (even in moderation), I suffer from terrible stomach pains, bloating, indigestion and headaches. For that reason, I am very conscious of my diet and I avoid eating certain foods at restaurants. This condition has helped advance my training in many ways. Eating clean, nutritious food is vital to my health and to feeling good daily.
Also, in 2001, I had reconstructive surgery on my left foot, ankle, all five toes and my Achilles tendon was lengthened almost two inches. The surgery has improved my training and mobility over the years, but I still have some pain after long days on my feet or intense training sessions. I’ve learned to stretch better and pace myself when doing cardio.
18. What was the biggest mistake you made when you first started training?
Doing too many exercises in every workout! I did not know the importance of rest and recovery so I spent over an hour doing cardio and almost twp hours lifting weights every day. The dedication was there but the recovery—a very important component— was missing and was actually hurting my progress.
19. What tips would you give to a beginner?
My only tip (regardless of your fitness level) is to be consistent with your training and clean eating.
20. What are your future fitness goals?
• To continue to learn about the body and how it works.
• To inspire people to push forward toward their goals and celebrate every milestone.
• To compete in another figure competition and win my class and the overall title.
• To establish myself as a fitness personality and as a well-respected, credible member of the fitness community.
21. Where can we find you on MuscleDog.com?
Check out my profile TrinityShae for photos, stats and more!