I decided to post my fitness and meal plan as an example. Your body may not react the same as mine – but this system works very well for me. I have three workout routines. I perform them all twice a week – so I can do 6 days on and 1 day off each week. I eat about 3,000 calories/day and between 250 and 300 grams of protein. The key is consistently showing up every day and working just as hard on your nutrition as you do in the gym. You should perform 3 – 4 sets of each workout and 8 – 12 reps for each set. If you can do more than 12 reps – Add Weight!

Workout (1hr 15min each):

Chest & Arms:
– 10min on elliptical
– 3min Stretch
– Incline Bench on Smith Machine
– Dumbbell Curls on Incline Bench
– Preacher Curls
– Dumbbell Flys
– 21s curls with Barbell
– Seated Dumbbell Curls/Hammer Curls
– Bench Press
– Overhead Dumbbell Tricep Ext
– Cable Tricep Ext
– Tricep Dips

Back & Shoulders
– 10min on elliptical
– 3min Stretch
– Military Press on Smith Machine
– Shrugs on Smith Machine
– Pull Ups
– Wide Grip Rows
– close grip machine rows
– Bent over rows
– Lat Pulldown
– Side Dumbbell raises
– Seated Front Dumbbell raises
– straight arm lat pull down w/straight bar on cable

Legs
– 10min on elliptical
– 3min Stretch
– Leg Extensions
– Hamstring Extensions
– Squats
– Calf raises on sled
– Lunges
– Calf raises on wood w/Smith Machine
– Seated Calf raises
– Leg Press
– One leg squats w/Dumbbells
Nutrition:

5:15am – pre workout drink (N.O. Explode / creatine)
5:30am – during workout drink (aminox)
7:00am – post workout recovery/protein (whey isolate / creatine)
8:30am – oatmeal w/whey
10:30am – 1st lunch (Chicken or Steak with brown rice or potato)
1:00pm – 2nd lunch (Chicken or Steak with brown rice or potato)
3:00pm – Snack (greek yogurt or cottage cheese)
5:30pm – 1st dinner(Chicken or Steak with brown rice or potato)
8:00pm – 2nd dinner(Chicken or Steak with brown rice or potato)
9:30pm – protein drink (whey)