He’s a rising star in the world of bodybuilding
The IFBB Novice National & U/100 State Champion ’20.
Louis Perkett dominated the stage thanks to his discipline and work ethic throughout a long journey since the age of 16! He really lives up to his motto of “unremitting performance”. Louis is definitely a role model for bodybuilders and one to keep an eye on.
Hey, I’m Louis Perkett,
Some call me Big Louie. I’m a competitive bodybuilder in the IFBB.
I started competing back in 2013 when I was 16 as a teenager. Since then I’ve gone on to compete in multiple shows and won a few.
I’ve always had somewhat of an athletic ability, it started with sprinting, into rugby and then into bodybuilding. The goal was to be a rugby player, a damn good one, but I fell in love with the weight room so much that i often ended up skipping training to get in more gym time. Fast forward seven months and I’m on stage at my first show.
My favourite moment so far would have to be at the 2020 Arnold qualifier in Queensland, where I won both my novice class and heavyweight class, but that wasn’t the highlight. The highlight for me was standing in the overall with all of the class winners and battling with the best of Queensland.
When I’m not training and eating, I spend my days working as an apprentice boilermaker in the Whitsundays (not a bad gig). It is my goal to one day have my own workshop.
As a Bulk Nutrients ambassador, I’m both proud and eager to represent something I believe in; whole, clean, pure supplements.
I hope that in the future I can be of some assistance in helping achieve your physique goals.
Follow me on Instagram @perkett_.
Why I love it: Alpha Lipoic Acid is one of my favourites because it’s effects on body composition, blood sugar regulation and glucose disposal.
During contest prep it is a must have for me and I’ll run it all year round.
It is my go to and one of my most recommend supplements.
How I use it: 600mg in the Am and another 600mg pre training.Add 120 Capsules R Alpha Lipoic Acid to cart
Why I love it: Bulk Nutrients WPI is for myself a must! clean, rapid absorption and amazing taste!
It also mixes extremely well with everything, milk, water, yoghurt, oats, all of it.
I’ve been taking this for a while so I’ve experienced them all, but my favourite flavour is cookies and cream.
How I use it: If I’m not using it for my shakes, you’ll find it in my yoghurt to bump up that protein content.
I also love it with my Muscle Food 101 for the same reason.
Why I love it: Creatine is essential.
Cell hydration, strength, recovery.
If you’re looking to get bigger, stronger, faster. Creatine is it.
It is one of, if not the most studied sport supplements out there and the findings prove to be very beneficial.
How I use it: I take my creatine with my pre workout. 5 grams, mixed in water along with my Pre workout 101 or Non-Stim pre workout.Add 250g Creative Monohydrate to cart
Why I love it: I love this one particularly because I often train later in the evening and finish quite late, so the lack of stimulants allow for an awesome workout with the best pumps, but the best part is that it doesn’t keep me up and night so I can get the best night sleep after training.
How I use it: I take two servings roughly 20 minutes before a session, mixed in a glass of water.Add 250g Pre Workout Non-Stim to cart
Why I love it: Muscle Food 101 helps me greatly. I’ve always struggled to ingest sufficient calories in the offseason. My appetite can often be hit and miss. With Muscle Food I don’t find myself missing out on calories or skipping meals.
It’s also perfect for on the go or between meals as it requires minimal preparation and effort, perfect for someone pressed for time or on the go.
How I use it: I have my Muscle Food 101 as a meal between my meals at work to tie me over between breaks and to keep a flow of nutrients going with maximal ease.
I like my Muscle food with either water or almond milk with a scoop of added protein.
Bread & butter
- Chest/ Biceps/ Triceps:
- Incline DB press - 4 x 8-10 - 6-7 RPE
- Peck Deck arms bent - 3 x 10, 15, 20
- Incline Barbell 3 x 10-12 - 3-4 RIR
- Close Grip Bench - 3 x 6-8 2 RIR
- S/s Preacher Curl - 3 x 10-12 RPE 8
- Barbell Curl - 3 x 8-12 - RPE 8
- S/s Skulls - 3 x 12-15, 20-25
- Rope extension - 2 x drop set 10, 20, 30
- Hammer curl - 2 x drop set 10, 15, 20
- 100 crunches
- Upright row - 3 sets x 12-15
- Side laterals - 3 sets x 20
- T-bar row 3 x 6-10
- Wide lat pulldown 4 x 10 - RPE 7
- Bb shrug 5 x 10-15
- Close grip low cable row 3 x 8, 12, 20
- Omachy straight arm pulldown triple drop 10, 10, 20
- Hamstrings/ calves
- Lying curl - 4 sets 6-8 RPE 7
- Leg press - 4 sets 10-12
- Adductor machine - 3 sets 12-15
- Stiff dead’s - 4 sets 10-12 RPE 7
- Seated Raise - 4 sets 12-15 RPE 8
- Calf press - 4 sets 6-8 reps RPE 6-7
- Chest/ biceps/ triceps
- Incline Smith Guillotine - 4 sets x 12,10,8,6
- Floor press - 3 sets 12 reps RPE 6
- Pullover- 3 sets 10-12
- Ss Dips - 20 reps
- Smith OHP behind head -4 sets x 15, 10, 8, 6
- E-z bar drag curl - 3 sets 12 reps RPE 6
- S/s E-Z bar cable curl 20 reps
- Close grip dead stop press - 3 sets - 12 reps RPE 7
- S/s behind head rope XT 20 reps
- Back/ Delts
- Exaggerated Barbell row - 4 sets - 12, 10, 8, 6
- Rack pull - 5 sets 5
- Neutral Chin - 3 sets - 10, 10, failure
- Omachy Straight arm pulldown - 4 sets 12-15
- S/s pullover - 12-15
- High row on incline bench - 3 sets x 12-15
- Upright Row - 3 sets 12-15
- S/s side laterals - failure
- Back squat- 4 sets 8-12 RPE 7 2-3 RIR
- Leg press - 3 sets 20, 15, 10
- Walking Lunge - 3 sets 20
- Standing curl - 3 sets 6
- Abductor machine - 3 sets 10-12
- Leg extension - 3 sets 15-20
- Occlusion Leg XT - 1 round - 30 reps, 15 sec rest, 15 reps, 15 rest, 15 reps - 15 rest, failure with good form
- (80% max tightness of wraps top of quads)
- Meal 1: 2x WPI, 200g Yoghurt, 100g Oats, 20g PB
- Meal 2: 150g Chicken, 133g Rice (raw)
- Meal 3: Same as meal 2
- Meal 4: 100g Chicken, 133g Rice, 3x Whole Egg
- Meal 5: 2x WPI, 1x Tin Rice Cream
- Snack: 2x Pop-Tart (None on rest day)
My approach to nutrition
I am super bland when it comes to food. When I started bodybuilding as a teenager, I wasn’t the greatest cook, since then, I have made 0 progress in furthering those skills.
So the way I eat is very bland.
Meat, rice, oats, Protein powder, yoghurt, lollies and thats me done.
I follow a macro style diet, so I’ll typically subtract my protein supplements from my macros, the remainder will be from a meat source, mostly lean beef.
I do the same with my carbs, subtract my bag of lollies, and the rest is rice.
Same foods, same time, every day. Boring, bland but efficient.
My day on a plate
Diet you follow... High Protein
What is my average daily calorie intake? 4500 calories
Foods I avoid... Dairy - I like dairy a lot more than dairy likes me, if you know what I mean.
Foods I crave... Burgers, I always crave burgers when I want a massive salty oily hit.
My ultimate cheat meal is... Burgers x2 - I need two to fulfil the craving. One chicken, and one beef. Hopefully I’ll be so full I’ll fall into a food coma and get some rest.
Do you have any medium/long term goals you're working towards?
My medium term goal is to have my first tracked and measured offseason. I’ve always found myself taking time off after shows and not progressing as much as I could have if I continued to train. So that’s what I aim to do next.
Long term, it has been my goal from day one to be an IFBB Professional bodybuilder, to achieve this goal, I have to have a l out of eggs in this basket and remain committed and accountable.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
In 2019 I won the Junior division at the Arnold classic, that was a dream come true at that time.
In 2020 I won both my novice class and heavyweight class at the Queensland Arnold Qualifier and got to stand amongst the class winners in the overall comparison and that too was something I’ve always wanted to achieve, so that to me was my favourite moment of my 2020 competitive season.