Featured Bodybuilder: Cody Montgomery


Cody Montgomery

Age: 20

Height: 5′ 7

Body Weight: Contest: 215 lbs Offseason: 230

Arms: 20 inches


When did you start Bodybuilding & how did you get started?

When it comes to when I got started, it was the summer between my transition from 8th grade and my freshman year in high school. During the summer I continued to lift quite often, getting more into it each and everyday…At this point in my life I was working out to get bigger & stronger for football and of course to have a more built body. It became an addiction even before I was introduced to bodybuilding. When it comes to the how I got started I was training like I said a moment ago, for football and to get bigger. One day while I was at the gym I was approached by a man who owned a nearby supplement retail store, he offered me a sponsorship if I competed at Ed & Betty Pariso’s NPC Dallas Europa in 2010. I of course, accepted his offer and started preparing for that show…I was immediately hooked, reading all the mags and website content I could get my eyes on. After I stepped on stage in 2010 for the first time, I knew it was me, what I had been searching for, it just felt right and I was hooked.



Describe your training program

Lets start out by saying I have had my fair share of different training styles, as much as people like to bash one over another…There is no one certain way to train, what works for Person A may not work as well for Person B. I have been doing John Meadows popular style of training called Mountain Dog Training. I linked up with John for my training in fall of 2013 and have been hooked ever since. Not that I believe in one set way of training 100% of the time, but his training has so much variance from exercises, volume, and different increased intensity styles of training. I still have some freedom with my training, on what are called “pump days” on John’s programs. On these days I throw in my own stuff and go more off my high volume roots.

A sample workout I would do, say for chest & shoulders would look something like this:

Incline DB Press: Work up to a very tough 8 reps and call that your last set

Example: (Note: I tend to do quite a few warm up sets on my first exercise, these are called feel sets)

45lbs x 12-15 rep (feel set)

60lbs x 12-15 rep (feel set)

80lbs x 10-12 rep (feel set)

100lbs x 8-10 rep (feel set)

115lbs x 8 rep(work set)

130lbs x 8 rep (work set)

150lbs x 8 rep (work set, barely got 8*last set)

Flat bench press smith machine: 3 working sets, 10-12 reps

1 plate per side x 12 rep (feel set)

2 plates per side x 10 rep (feel set)

2 and a half plates per side x10 rep (work set) x 3 sets

Cable fly: 3 sets x 14-16 reps

Incline hammer strength machine press (Using mini resistant bands): 3 sets x 10 reps


Stretch push ups: 3 sets to failure

Shoulder press smith machine: 3 sets, 10-12 reps (focusing on contraction at top of movement)

Dumbbell side lateral: 3 sets, 8 reps

Dumbbell 6-ways: 3 sets x 8 reps(1 total rotation is 1-rep)

Reverse pec deck: 3×30(hold contraction for mid second count)

This is a sample workout, actually what I just completed today for my heavy chest day. My training schedule has looked something like this the past year or so…Keep in mind I do not train 7-days a week year round. When my recovery is in check and I feel 100% when I wake up then I will train on the days I have listed as optional.

Monday: Legs

Tuesday: Chest/shoulder

Wednesday: Back*

Thursday: Leg pump

Friday: Chest/Shoulder pump (optional)

Saturday: Arms*

Sunday: Back pump (optional)

*Calves are done 2-3 x weekly



Describe your diet and supplementation

When it comes to diet and supplementation, this is by far one of the most crucial pieces to the puzzle in terms of changing your body and getting to where you want to be…My basic philosophies have changed over time and evolved into different thing. But I always say, if it ain’t broke why fix it? When I first started training I was eating everything in sight that was clean quality food. This including some not so clean quality foods from my more knowledgeable perspective now than it was then, things like PB&J’s, tons of pasta, white rice and potatoes along with the staples: chicken, fish, lean beef, eggs/egg whites and a high quality protein powder.

So right now and for the past year or so I have been doing a high carb, moderate protein, low fat diet…obviously the fats are a bit higher in the offseason, when I’m trying to put some clean weight on compared to when I’m preparing for a show and trying to lose fat. A day in the offseason typically looks something like this:

Vit/min w/ meal 1: 500 mg L-Cartitine, 500 mg CLA, multiple vitamin, digestive enzyme, 1g fish oil

Meal 1:

12 oz egg whites

3 packets instant grits

2-piece Ezekiel bread

Meal 2:

80g oats (dry weight)

45g whey ISO (dry weight)

Meal 3:(pre meal)

7 oz 97% beef

12 oz potato

Pre: pump product/pre workout

Intra: 10g BCAA/EAA, 1 Gatorade

Post: 2-scoop recovery product (bcaa/glutamine/creatine mix)

Meal 4:

2 bagels w/ natural jelly

5 oz chicken or 8 oz egg whites

Taken w/ meal 5:

Digestive enzyme, 500mg l-Cartitine, 1g fish oil

Meal 5:

6 oz chicken

8 oz white rice (cooked weight)

Meal 6:

228g 0% Greek yogurt (1 cup)

1 scoop whey isolate

1 oz nuts or 2 tbs nut butter

Cody Montgomery2

Bodybuilding Achievements

I have had the amazing opportunities throughout my teenage bodybuilding career to step foot where many teens have never had the opportunity up to this point. I am very humbled and blessed to have the achievements that I have throughout my young career. I have won 3 Teen National Championships & 1 Collegiate National Championship; this by far is the biggest accomplishment I have had thus far. I have also had the opportunity to have multiple multi-page spread articles in magazines such as FLEX magazine, Muscular Development Magazine, Ironman Magazine, Body Magazine Sweden, Muscular Development Türkiye, and other publications around the world. I signed my first contract just after I turned 18 back in 2012, and have signed several more since then. As I said earlier in this paragraph, I am so blessed and humbled to have had the opportunities and the experiences I have as a teen.


Contest History

2010 NPC Dallas Europa: 1st place Teen

2011 NPC Ronnie Coleman Classic: 1st place Teen

2012 NPC Teenage Nationals: 1st place Light-Heavy weight, Overall

2013 NPC Teenage Nationals: 1st place Light-Heavy weight, Overall

2014 NPC Teenage Nationals: 1st place Heavy weight, Overall

2014 NPC Collegiate Nationals: 1st place Heavy weight, Overall


I coach and advise athletes, bodybuilders or not, online and do some in person personal training. If you’re interested in my services, diet, training, supplementation etc just contact me at codymontgomeryenterprises@gmail.com Would love to continue to help teen bodybuilding move forward and point those interested in the right direction under my services.

Check out my website at: http://www.cody-montgomery.com/

Thank you to everyone who has ever supported me, one thing that is for sure is I would not be where I am today writing this to all of you without your support and the support of many others out there. So for that I thank you, sincerely from the bottom of my heart. God bless!