Nicky Perry

How Did You Get Started?

I had always toyed with the idea of competing, but never actually committed to prepping for a show, not knowing where or how to begin. Within the first week of moving to Hawaii however, a trainer at the gym approached me and asked me if I had ever considered competing, saying that I had the genetics and build to be successful in the sport. He became my first competition coach and the rest, as they say, is history.

Click To Enlarge.
Nicky Perry.

What Workout Plan Worked Best For You?

This year I worked with Layne Norton to prepare for my second competition, and he shattered any training myths I had had before, and he used a competition prep protocol that was vastly different from what other coaches out there seem to follow. Despite my fear of developing overly bulky legs, we trained hard and heavy, in both the power and hypertrophy rep ranges, (power-hypertrophy split), and cut down my cardio considerably. I was amazed to see that come show time my body was tighter and more defined than ever before.

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

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

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

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

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

Click To Enlarge.
Nicky Perry.

What Nutrition Plan Has Worked Best For You?

Again, with Layne's help, we spent the first part of the year repairing my metabolism. When I came to Layne, I was frustrated at the fact that no matter how hard I trained or how much cardio I did, my body had stopped getting any kind of results. He determined that years upon years of low carb dieting had slowed my metabolism to a crawl, and we spent 4 months slowly increasing my calories and carbs. Obviously, come competition prep time, we started reducing my carb intake, but nothing extreme. Through off-season and competition prep, my protein remained at 140-155 grams and fat was moderate to low at 25-35 grams.

Upon Rising:

• 1 1000mg cap L-Carnitine Tartrate
• 1 400mg cap green tea
• 2 caps PrimaForce Cissus

Meal 1:

• 3/4 cup oatmeal
• 4 egg whites scrambled
• 1 tbsp flax seed meal
• 1 cap Scivation Sesamin
• 1 cap PrimaForce Max CLA
• 2 caps Scivation Essential FA
• 2 caps MRM Digest-All
• 1 1000mg cap calcium citrate

Meal 2:

• 1 container Greek nonfat plain yogurt
• 1/4 scoop Muscle Pharm Combat Powder
• 2 rice cakes
• 1 tbsp almond butter
• 1 cap Scivation Sesamin
• 1 cap PrimaForce Max CLA
• 2 caps Scivation Essential FA
• 2 caps MRM Digest-All

30 Minutes Before Meal:

• 1 1000mg cap L-Carnitine Tartrate
• 2 caps PrimaForce Cissus

Meal 3: Pre-Workout

• 1 cup oatmeal
• 4 egg whites
• 1 400mg cap green tea
• 2 caps ON Opti-Women
• 2 tabs Betaine HCL
• 1 100mg cap R-ALA

20 Minutes Before Workout:

• 1 scoop Scivation Xtend
• 1 scoop Controlled Labs White Flood
• 1 ProMera Con-Cret Capsule

Meal 4: Post-Workout

• 1.5 cups pineapple
• 1 scoop Pure Nutrition Whey Protein Isolate
• 2 scoops Scivation Xtend
• 1 scoop Controlled Labs White Flood

Meal 5:

• 4 oz grilled chicken breast
• 3 cups steamed cauliflower
• 20 stalks asparagus
• 1/4 avocado
• 1 cap Scivation Sesamin
• 1 cap PrimaForce Max CLA
• 2 caps Scivation Essential FA
• 2 caps MRM Digest-All
• 1 1000mg cap calcium citrate

Meal 6:

• 1 scoop Muscle Pharm Combat Powder
• 10 almonds

Click To Enlarge.
Nicky Perry.

What Supplements Have Given You The Greatest Gains?

Scivation Xtend has been a lifesaver for me in terms of recovery. Also, this year I started taking Creatine and Beta Alanine, and saw my strength gains sky rocket. I had always feared the dreaded Creatine "water bloat" but after about a month, my body adjusted to it, and the bloat transferred to just a fuller look to my muscles.

Why Do You Love Fitness?

Fitness has taught me skills and given me qualities that have improved every other aspect of my life. Preparing for competition has taught me the value of hard work, perseverance, and the ability to delay instant gratification for long term gains. It has also taught me that there are no shortcuts, but that if you put in the hard work, you will arrive at your goal. It has also given me self-esteem and confidence knowing I can hold my own with the best of them in a weight room! Finally fitness changed my opinion of the ideal female body from those of waif-like runway models to the strong and sexy physiques of figure competitors.

What Motivates You To Follow A Healthy Lifestyle?

As I teenager, I never felt truly comfortable in my own skin. When I was in my teens, I idolized genetically thin supermodels, and tried to force my body to look like theirs through starvation dieting and compulsive exercise, which ultimately led to the yo-yo of rebound weight gain and an even lower self-esteem. When I discovered resistance training, and started viewing the models I saw in fitness models and the ideal body type, I started to embrace my own naturally athletic build. Today, I am able to maintain my weight in a way that not only looks great, but doesn't feel like I am forcing my body to be something that it is not.

What Made You Want To Achieve Your Goals?

I am a competitive person by nature. Once I commit to something, I want to be the best at it. Placing 4th at my first show was almost a blessing in disguise, because it forced me to start from scratch, regroup, and refocus my diet and training. That sense of defeat was all the motivation I needed to diet and train hard for 9 long months prepping for my 2nd contest. Hard work and dedication paid off when I won my second show.

What Are Your Future Bodybuilding Plans?

After a disappointing showing at my first contest, I trained hard for 1 year to come back and win first place at my second figure competition. This win has now made me obsessed with continuing to improve in the sport, and eventually win my pro card. I would also love to open a personal training gym at some point within the next few years, and use my personal fitness journey as a way to inspire others to set and exceed their own fitness goals.

Click To Enlarge.
Nicky Perry.

What One Tip Would You Give Other Fitness Competitors?

Find a coach whom you trust and you feel has a proven track record, and then listen to him! I have an amazing coach in Layne Norton, and one thing this past year's contest prep taught me was that when I thought I knew better than my coach, I was usually wrong. Anytime I second guessed his recommendations, I found out the hard way that there was a reason he was considered an "expert". Save yourself time, energy, and money wasted, and take your coach's instructions.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Ava Cowan is the reason I started in this sport. Her physique is amazing from top to bottom, and I identify with her quiet confidence and no shortcuts, nose to the grindstone work ethic. I also really admire Erin Stern and was so happy to see her win the Olympia this year, and I would kill for Larissa Reis's legs!

What Features Do You Use On Bodybuilding.com?

I think I use them all! I use the store of course, to buy all my supplements. I update my BodySpace pretty regularly, and the encouragement and support I get there from other members is invaluable on days when I am really dragging myself to the gym. I also research just about every supplement I read about in magazines on the site, check out the results from the latest pro contests, and have read all of coach Layne's articles on training and nutrition.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

---