R J Perkins Athlete Profile

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R J Perkins
Quick Stats
  • RJ Perkins
  • 1984
  • Raleigh, NC
  • 5'8"
  • 185 to 190 lbs
  • 2
  • Quads
  • Squats
  • Xtend
  • Scivation
Bodybuilder and Scivation sponsored athlete RJ Perkins took home 1st place in his first competition, and has his eyes on becoming an IFPA pro.


  • 2008 OCB North Atlantic States - Men's Bodybuilding 101: 1st Place, Men's Bodybuilding Short Novice: 1st Place, Awards: Best Posing Award Men's Bodybuilding


What is your background and how did you get started in bodybuilding?

I basically played football for 14 years, loved it and lived it. I played as far as semi-pro. After I realized my football career was not progressing and moving forward I stopped playing. I was still in the gym hitting it hard and getting it done. I found myself on bodybuilding websites more and more and I started doing extensive reading and researching on natural bodybuilding. I have always loved bodybuilding physiques like Frank Zane, Bertil Fox, Lee Haney, and Franco Columbu just to name a few. So after finding myself in the gym all the time I decided to do something with it.

I also needed a new challenge and I was already used to challenging myself physically so why not continue. I decided in January 2008 to dedicate myself and lifestyle to natural bodybuilding. I read, researched, and did everything I needed to get myself associated and familiarized with the sport and its needs. I found a show that was being held locally in my hometown state in Connecticut and decided I was gong to compete in it. I dieted and prepped for 18 weeks, and when the show came I did AMAZING. I won both my classes and won the best posing award for men’s bodybuilding and was automatically bitten by the bug and have been doing it ever since.

R J Perkins Power Hypertrophy

Why do you love bodybuilding?

I love the challenge the sport brings, plus it is a one man/woman sport you have no one and nothing to blame but yourself. Plus there is no process like it in my eyes the dieting, cardio, and the training. This sport is not made for the weak and only a strong select group of people can do it.


What is your training philosophy?

My training stays the same and it never changes no matter what form of season I am in. It took me a very long time to find what worked for me the best and I have stuck with it ever since. I do a power and hypertrophy type style of training, where I am doing physical weight training five times a week, twice a week it is power focus movements and sets/reps, the other three days are auxiliary/bodybuilding style movements and sets/reps.

What's a good workout routine that has given you results?

  • Monday - Power Upper Body, 20 to 30 minutes of cardio PWO
  • Tuesday - Power Lower Body
  • Wednesday - 30 to 45 minutes of cardio
  • Thursday - Hypertrophy - Chest, Biceps and Triceps, 20 to 30 minutes of cardio PWO
  • Friday - Hypertrophy - Back, Shoulders and Traps, 20 to 30 minutes of cardio PWO
  • Saturday - Hypertrophy - QuadsHamstrings and Calves
  • Sunday - OFF
Power Upper Body
Power Upper Body
Exercise Sets Reps
Barbell Bench Press 5 5
Deadlift 5 5
Seated Barbell Press 5 5
Barbell Shrug 5 5
Power Lower Body
Power Lower Body
Exercise Sets Reps
Squat 5 5
Stiff Leg Deadlift 5 5
Standing Calf Raise 5 6 to 10
Hypertrophy - Chest, Biceps and Triceps
Hypertrophy - Chest, Biceps and Triceps
Exercise Sets Reps
Incline Bench Press 4 8 to 12
Incline Dumbbell Bench Press 3 8 to 12
Incline Dumbbell Flys 3 10 to 12
Barbell Curl 3 8 to 12
Seated Preacher Curl 3 8 to 12
Standing Dumbbell Curl 2 10 to 12
Close Grip Bench Press 3 8 to 12
Cable Tricep Extensions w/ V Bar 3 8 to 12
Overhead Dumbbell Extensions 2 10 to 12
Hypertrophy - Back, Shoulders and Traps
Hypertrophy - Back, Shoulders and Traps
Exercise Sets Reps
Lat Pull Down 4 10 to 12
Barbell Row 3 10 to 12
Dumbbell Row 3 10 to 12
Seated Cable Row 3 10 to 12
Dumbbell Shrug 4 10 to 15
Dumbbell Shoulder Press 3 10 to 12
Dumbbell Reverse Flyes 2 10 to 12
Dumbbell Lateral Raise 2 10 to 12
Hypertrophy - Quads, Hamstrings and Calves
Hypertrophy - Quads, Hamstrings and Calves
Exercise Sets Reps
Hack Squat 4 8 to 12
Leg Extension 3 8 to 12
Leg Press 2 12
Ham Glute Raise 4 8 to 12
Leg Curl 3 8 to 12
Kneeling Iso Leg Curl 2 10 to 12
Seated Calf Raise 4 12 to 15

R J Perkins Training Experiment

If you have to pick only 3 exercises, what would they be and why?

  1. Squats
  2. Deadlifts
  3. BB Flat Press

I just feel that these three exercises are the building blocks and foundation that are crucial and should be a part of everyone’s training regimen.

What’s the best training tip you could give to others?

Find out what works best for you. I see a lot of people who read magazines and see Cutler’s supposed quad training regimen and think that it will work for them. Remember everyone is built different and our foundations and structures are different so what works for one person may not work for you. Experiment. This sport is all about trial and error. Find out what works best with your body and what triggers growth for you. One thing that I have really been doing as of late that has really helped is writing down my logs as I am training. I am able to keep notes and details on how I felt that day and if I feel an exercise worked for me or not. Find a method and form of training you can associate with and that will work best for you and get after it.


What is your philosophy on nutrition?

A lot of people may crucify me for this but I am a firm believer of it's not WHAT you eat as compared to HOW MUCH you eat. Now I am not saying making doughnuts, cookies, and ice cream as part of your diet is ok. Far from that. What I am saying is that I feel it is more important as to how many calories you do put in your body a day and keeping track of that as compared to worrying about the type of foods. Now I am not saying to take this to heart and you can just start eating foods you feel are ok and adding them into your regimen. No.

But do not be afraid to eat outside the some what called NORMAL bodybuilding foods. During a show prep I keep my food very clean, but do eat my foods in variety. Some stuff that I do eat would be looked at as being absurd. As far as off-season I am a bit more lenient with the food choices but do keep everything within my caloric daily intake and still keep them moderately clean. I do have a cheat meal once a week to keep myself sane and to treat myself for all the hard work I put in. I am only human.

R J Perkins Bodybuilding DietGive us a typical day in your off season diet:

  • Meal 1: 3 whole eggs, 3 egg whites, 1 cup of oats w/ cinnamon and Splenda.
  • Meal 2: 2 scoops protein (Big Blend), w/ 1/2 a cup of oats, 2-3 tspn natural peanut butter.
  • Meal 3: 6-8oz chicken or fish, w/ 1 cup brown rice, 2-3 tspn natural peanut butter.
  • Meal 4: 6-8oz chicken, w/ 10 -12oz yams (pre-wo).
  • Meal 5: 4-6oz chicken, w/ 2 servings of whole wheat pasta + sauce (post-wo).
  • Meal 6: 1½ - 2 cups fat free cottage cheese, w/ 4 tspn natural peanut butter.

Give us a typical day in your diet (contest prep):

  • Meal 1: 10 – 12 egg whites, w/ ½ cup of oats.
  • Meal 2: 4-6oz chicken or fish, w/ ½ cup oats, 2 – 4 tspn natural peanut butter.
  • Meal 3: 4-6oz chicken or fish, w/ 1/2-1 cup of brown rice, 2-4 tspn natural peanut butter.
  • Meal 4: 2 scoops protein (Big Blend), w/ 1–½ cup of oats (pre-wo).
  • Meal 5: 4-6oz chicken or fish, w/ 10oz yams (post-wo).
  • Meal 6: 4-6oz chicken, w/ ½ cup of brown rice, 2-4 tspn natural peanut butter.

What are your favorite meals and foods?

I absolutely love sushi; it is one of my biggest off-season foods. I do not consider it cheat food because it is a healthy choice. I stay away from the tempura and the mayonaise sauces, but other than that I am all over it. I make my own at home healthy meals that are taken from restaurant menus and make them into my own. I make a healthy version of chicken parmesan w/ whole wheat pasta. I make a homemade pizza that my girlfriend absolutely loves. So I do tend to get creative with my foods, I have my own version of protein pancakes, lasagna, stuffed chicken, teriyaki bowls, etc. I think food should be fun.

Favorite cheat food?

I can write about this all day but the two main things I am a huge sucker for is a burger w/ fries and ice cream. Those are my two weaknesses and my kryptonite. I really wish there was a burger and ice cream diet.

What's the best nutrition tip you could give to others?

Same thing as the weights. Experiment with your diets. It is a trial and error process to find out what works best for you and what your body responds to. Play around with different things. One thing people are afraid of I see are natural fats. Do not steer away from them they are great for support not only muscle strength and growth but greatly support natural testosterone. So figure out what you needs are, set up a plan, and execute. Diet is the hardest thing in bodybuilding, but I would rather miss a training session before I miss a meal.


R J Perkins Heavy SquatsWhat supplements do you use that give you great results? How do you use them?

  1. Betancourt Nutrition Big Blend – Protein is the building block of muscle as we all know. This stuff is loaded with goodies for the body and proper physique building. The protein sources come from casein, milk, whey, and other sources. As well as a potent and pure BCAA blend along with a great digestive complex to help with proper absorption. I have seen and have felt great results with this product as compared with most general whey proteins on the market this is by far a bar none protein product. I currently take 2 scoops pre-workout as part of my pre-wo meal and diet regimen
  2. Betancourt Nutrition BCAA Chewies – I am a amino acid freak and this is probably the most unique BCAA product on the market. I currently pop 6-8 chewies in between my meals during my current prep and diet to keep my body fed and to keep the lean mass on.
  3. Betancourt Nutrition Recelerator – This is a two headed monster, you can use this product intra-workout and post-workout.  This stuff is loaded with all types of sick goodies, with some protein, carbs, EAA’s, BCAAs, antioxidants, no enhancers and more, this is one complete product. I currently take 1 scoop post-wo, I love this stuff because it feeds my body the essentials it needs to keep pushing as soon as I hop on for post-wo cardio after a crazy session, plus I love that it is stimulant free.

What brands do you think are offering the best products at the moment?

Hands down Betancourt. The line is complete, with no frills and they do not put any of the stuff you don’t need in their products. Everything is carefully formulated with a purpose to serve a purpose. With a solid product and a solid team backing it up Betancourt Nutrition is making its mark on the supplement industry.

What do you think is a good off season muscle building stack?

Betancourt BullNox Androrush plus Betancourt Bullrush Recelerator and Betancourt Big Blend

What do you think is a good pre-contest/fat loss stack?

Betancourt Ripped Juice Extreme, Betancourt BCAA Chewies, Betancourt Glutamine High C and Betancourt Nutrition Magnum MulitVitamins.

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. Research read and make sure you have a strong understanding of the sport and all the hard work, dedication, and sacrifices that come along with it.
  2. If you are gong to compete do it for yourself and no one else. You should not do this sport for anything else but the pure clear fact that you want to. I have seen a lot of people do it for fame, money, and other things and they end up burning out.
  3. Have patience it is a process, it takes years to develop a phenomenal physique. A lot of people you see with the amazing physiques they have been competing, dieting, and training for years now. It is not an over night process especially being natural, give it time and stick it out you will be glad you did.

R J Perkins IFPA ProWhat is your best advice for looking your best on competition day?

Give yourself enough time to get dialed in perfectly, size isn’t everything having the best conditioned physique can win you a contest over size. BUT having both makes it even greater!

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

My girlfriend is my biggest fan and supporter in all I do especially in bodybuilding. She always reminds me why I do what I do and that she feels it part of my destiny in life. Plus I always snoop around and check online at all the competition and all the natural pros and remind myself what it takes to be the best of the best. Once again remind yourself why you are doing this. If it is for all the right reasons focus on those reasons and push forward. We all hit rough patches with this sport and always find excuses and reasons to quit. Even the best at times have wanted to quit, BUT it is those who do not give up and who push forward that end up in the circle of glory.

Future Plans

What shows have you got coming up, where can we see you compete?

Well as of now I a keeping that personal, reason is that things are subject to change and I can not promise that I will be doing this or that show. Those who follow me and keep track of me online can find out as I will announce as time draws near.

What would you like to achieve in your natural bodybuilding career?

My main goal is becoming a IFPA Pro, it has been my goal since I have started in this sport. Overall I just want to be looked at as a well rounded and respected name in this sport. Be able to help those starting out as others did for me, be an approachable athlete that people can come to for help and advice. Long term I would love to start my own online personal training and prep business and help others achieve there physical goals. I know there are very few Jim Cordova’s, Layne Norton’s, Shaun Clarida’s, and Joe Franco’s, but how I look at it is there is only one RJ Perkins as well so I want it to stand out just like the names I just mentioned.

Favorite Competitors

Who are your favorite bodybuilders and idols?

Right off the bat I have say Layne Norton and Frank Zane, Layne has been my favorite modern competitor for the new age.

Posted on: Mon, 10/11/2010 - 20:15

You did a great job on Oct. 2nd. 2010.

Posted on: Thu, 06/10/2010 - 15:21

Grats Mr. A just saw TTL post and checked your page out.

Posted on: Wed, 06/09/2010 - 18:53

Great job man. Glad to have you aboard the team! Keep up the good work. And make sure you are at the Arnold next year. Would love to meet up with you.