My current fitness regime

[Cody Book]

A little background first.

I started out weighing around 220lbs @ 25% body fat and for the first 7 months I didn't change what I ate. I didn't step into a gym and last more then the first week until this year. I started going twice a week with a personal trainer on December 30th of 2014. Using the Bench Press, Squats, and Deadlifts as progress benchmarks, I couldn't bench 135lbs and was at about 185lbs on the deadlift and 215lbs on my squat. That's where I started. Currently my benchpress is 265lbs, squat and deadlift are even at 405lbs. I'm still at 220lbs but down to 18% body fat.

Now I'm only working with my trainer one day a week, more so he can help spot me when I'm lifting heavier. I am just starting to add elements of P90X in with my lifting routine. I'm still going to go to the gym for lifting days but the rest with be at home. So here is my week break down.

Thursday: Plyometrics (P90x Cd)

Friday: Sholders & Arms @ Gym; Ab Rip per X(P90x Cd)

Saturday: Yoga X (P90x Cd)

Sunday: Legs & Back @ Gym ; Ab Ripper X (P90x Cd)

Monday: Kenpo X (P90x Cd)

Tuesday: X Stretch (P90x Cd)

Wednesday: Chest & Back @ Gym; Ab Ripper X (P90x Cd)

Here is what I'm eating every day.

Totals
Calories 2500 -2700
200-220 grams of protein
60-80 g of fat
200-220 g of carbohydrates

Meal 1

5 egg whites and 1 whole egg with cheese on top. 1/4 cup of oats   3 strips of turkey bacon, you can drink a glass of milk with this meal only - ( 1% )

*Option* - If you don't always like making breakfast,  this can be a substitute.

Blend - 1-1/2 scoop of whey protein, 1/3 cup of oats, 1/3 cup of plain greek yogurt, 2 tablespoons of peanut butter ( you can add a touch of agave, or honey to sweeten it )

35-40 g of protein , 35-40g of carbohydrates , 10-15 g of fat

Meal 2

Protein bar or meal replacement bar. 1/2 cup of Greek yogurt. 1/2 cup of fruit

30-35 g protein, 30g carbohydrates, 8g  fat

Meal 3 - This should be consumed within 30 minutes after your workout

-  1-1/2 scoops of whey protein in water ( approximately 8 oz, 1 cup of fruit ( your choice- banana, raspberries, strawberries etc. ) or pre made protein shake with a banana.

*Option* - Add 10 of glutamine and 5 g of creatine to post workout shake. ( beneficial )

30 g protein, 30 g carbs, 3 g fat

Meal 4

6 oz of lean ground beef , 2 cups of spinach (cooked or not ),1  medium size pepper ( red bell etc) cut up , onions, light  salsa , 2 table spoons of fat free sour crème, 1/3 cup of jasmine/brown/white rice ( pick one ) , light sprinkle cheese

*Option* - Get yourself low carb honey wheat wraps and make yourself a burrito

30-35 g protein, 35 g of carbohydrates, 20 g fat

Meal 5

6 oz of lean ground turkey, 1-1/2 cups of butternut squash ( with microwaved peanut butter and cinnamon on top), 5 asparagus spears

30 of protein, 35 of carbohydrates, 15 g fat

Meal 6

6oz of chicken ( seasoned any way you like it ),  1 medium sized sweet potato, 1/2 avocado

*Option*

Meal bar/protein bar /protein shake /meal shake.  Any of the snack chips ( xs or tortilla ) xs energy trail mix or body key mix seeds and nuts

30 g protein, 35 carbohydrates, 4-10 grams of fat

***Snacks if you get hungry*** but don't over indulge.

- anything snack wise from xs and body cut ( energy mix, nuts etc)
- Your protein bars
- Protein shakes within reason
- celery, carrots , broccoli and other vegetables

* Things that are ok: Seasonings, stevia, sauces ( don't go crazy )

* You can have as much xs and perfect water as you want
* only drink sports drinks during workouts unless it's sugar free orange.
* You can mix and match meals as long as you get in all 6 every day.

* Drink at least 100 oz of water per day.