Kickstart Fitness Guide by

JOSH
JONES

A lot of you have been asking what my routine looks like, what I do at the gym, and what I eat during the week. This is an honest, no-fluff look at what a typical week looks like for me! This fitness guide includes my background/how I started my fitness journey, my weekly splits, as well as meals that are in my weekly rotation (with recipes!).

One thing to note: This is just what works for ME. I want this guide to serve as a rough template, but ultimately you should take some time to create realistic goals & tailor this to your specific needs. I hope this guide can help kick-start your journey so that you can feel stronger, more confident, and proud of the person you're becoming, one day at a time.

Josh Jones
January 2025
Josh Jones Before
NOW
Josh Jones After
My Story

FROM
THE START

In late 2024, I made a decision that would change the way I viewed fitness. For a while I wanted to feel more confident in myself, build real strength, and actually take my health seriously. It wasn't about aesthetics at first. It was about feeling better in my own skin and having the energy to show up fully in life.

I started my journey in January 2025 with the 75 Hard challenge, and I've been consistent ever since. That challenge was the spark & it wasn't easy. I walked into the gym inexperienced, had no idea what to meal prep or how to count macros, and wasn't taking any supplements. Everything was new, and it was uncomfortable.

But I kept showing up. Over time, the gym stopped feeling like a chore and started feeling like something I actually looked forward to. I dialed in my nutrition, learning to cook high-protein, clean meals that I genuinely enjoy eating. By the end of 2025, I was training 4–5 days a week, eating whole, clean foods throughout the week, and had dropped 35 lbs.

I'm sharing all of this because I know how overwhelming it can feel to start from zero. If you're someone who wants to eat cleaner, get stronger, and feel healthier — this guide is for you. You don't have to have it all figured out. You just have to start.

Training

My Gym
Splits

4–5 gym sessions per week cycling through these splits, plus 1–2 runs/cardio sessions. I rotate the order based on recovery and schedule.

Another big hurdle for me was determining how much weight I should be lifting. I used the website Strength Level to help me both learn how to do most of the exercises in this guide, but also determine how much weight I should start out with.

All you have to do is select which exercise you want to try & it will provide weight standards along with a "How To" for each exercise.

Split 1
Chest / Tris
  • Bench Press 3 × 10
  • Overhead Shoulder Press 3 × 10
  • Lateral DB Raises 3 × 10–12
  • Incline DB Press 3 × 10–12
  • Tricep Rope Pushdowns 3 × 12–15
Split 2
Back / Bis
  • Lat Pulldowns 3 × 10
  • Bar Rows 3 × 10
  • Face Pulls 3 × 12–15
  • Bicep Curls 3 × 10
  • Hammer Curls 3 × 10
Split 3
Quad Day
  • Back Squat 4 × 10
  • Bulgarian Split Squats 3 × 10 / leg
  • Leg Press 3 × 10
  • Calf Raises 3 × 12–15
  • Glute Abductor 3 × 10
  • Stair Master 10 mins
Split 4
Glutes / Hams
  • Deadlift 4 × 6
  • Hip Thrusts 3 × 10
  • Glute Ham Raises 3 × 10
  • Leg Curl Machine 3 × 12–15
  • Step-Ups 2 × 12 / leg
  • Calf Raises 3 × 12–15
Cardio · 1–2× / week
Running
  • Outdoor or treadmill 20–40 min
  • Easy pace or intervals Your call
  • Flexible scheduling Around gym days
Rest Days
Recover & Reset
  • Light walking Optional
  • Stretching / mobility 15 min
  • Sleep & hydration Priority
Nutrition

What I
Eat

I follow an 80/20 lifestyle when it comes to food. Monday–Friday, I meal prep Breakfast, Lunch, and Dinner using the below meals on rotation. On Saturday & Sunday, I try to stick to my macro goals as much as possible, but I definitely splurge on the weekends here & there.

I will share my personal macro goals below, however I would definitely recommend doing some research on what your maintenance macros should be for your age, height, and weight according to your fitness goals.

My Personal Daily Macro Goals
~1,800Calories
~150gProtein
15–20gFiber
~200gCarbohydrates

I track all of my meals using My Fitness Pal (it's free!)

Visit the Recipes page for full ingredients & instructions.

Breakfast
Egg & Cottage Cheese Scramble
Scrambled eggs whisked with cottage cheese for a protein-packed start. Add spinach or your favorite leafy green for a little extra nutrition.
32g protein 300 cal
Avocado Toast + Eggs
Toasted sourdough topped with creamy avocado and fluffy scrambled eggs whisked with cottage cheese. Simple, satisfying, and surprisingly filling.
32g protein 430 cal
Lunch Meal Preps
Sweet Potato Bowl
Caramelized roasted sweet potatoes with seasoned lean ground beef, smooth avocado mash, and cottage cheese — finished with a drizzle of honey.
50g protein 500 cal
Unstuffed Pepper Bowl
A high-protein twist on the classic. Seasoned lean ground beef with tender bell peppers, rich tomato sauce, diced tomatoes, and melted shredded cheese.
46g protein 550 cal
Mexican Street Corn Bowl
Seasoned diced chicken breast over fluffy basmati rice, topped with a lighter take on elote — roasted corn, cotija cheese, lite mayo, cilantro, and lime.
58g protein 620 cal
Chicken Fajita Bowl
Diced chicken breast over basmati rice with sautéed fajita veggies, hearty black beans, lite shredded cheese, and a dollop of non-fat Greek yogurt.
62g protein 550 cal
Momma's Famous Chili
A rich, warming chili with lean ground beef, diced tomatoes, black beans, and kidney beans. Topped with lite shredded cheese and a dollop of Greek yogurt.
62g protein 550 cal
Dinners
Salmon Bowl
Marinated salmon bites over basmati rice with edamame, shredded carrots, and cubed avocado — drizzled with yum-yum sauce. Get creative with your veggie add-ins.
50g protein 800 cal
Mediterranean Bowl
Seasoned chicken breast over basmati rice and arugula, topped with garlic hummus, tzatziki, kalamata olives, cherry tomatoes, shallots, and low-fat feta. Finished with balsamic vinegar and oregano.
45g protein 660 cal
Turkey Burgers
Two juicy turkey patties with your choice of toppings — try mustard and cottage cheese for an easy protein boost. Served alongside broccolini and a baked or roasted sweet potato.
48g protein 500 cal
Daily Stack

My
Supplements

Here are the supplements that I take on a weekly basis. In the morning, I take my multivitamin along with my electrolytes & collagen with my breakfast, but I only take the creatine & pre-workout before the gym.

I would highly recommend researching what the benefits are for each of these supplements & determine if they are right for you! Again, this is just what works for me & supports my fitness goals.

Daily · Morning
Men's Multivitamin
Whole Foods brand. Covers the nutritional gaps even clean eating can miss. Vitamin D, zinc, B vitamins. My insurance policy for overall health.
1 serving
Pre-Workout · Mixed Together
Alani Pre-Workout
Hawaiian Shaved Ice flavor. I mix this together with my creatine in the same drink before training. Easy, consistent, and gets everything done at once.
1 scoop
Pre-Workout · Mixed with Alani
Creatine Monohydrate
The most well-researched performance supplement out there. Supports strength, power output, and muscle retention. I mix it straight into my Alani pre-workout so I never skip it.
5g
Morning · Mixed Together in Water
Collagen
Joint health, connective tissue, and recovery. I mix this together with my electrolytes in a glass of water every morning. Great for when you're training hard and running regularly.
1 serving
Morning · Mixed with Collagen
Redmond Re-Lyte Electrolytes
Wild Berry flavor. I mix one scoop into a glass of water with my collagen every morning. Helps with hydration, energy, and recovery throughout the day.
1 scoop
Full Recipes

Recipes &
Instructions

Full ingredient lists and step-by-step instructions for every meal in my rotation.

Breakfast
Egg & Cottage Cheese Scramble
1 Serving
Ingredients
  • 3 eggs
  • ½ cup low-fat cottage cheese
  • Handful of spinach (optional)
  • Salt & pepper to taste
Instructions
  1. In a bowl, whisk together the eggs, cottage cheese, salt, and pepper until well combined.
  2. Scramble in a pan with cooking spray or butter until cottage cheese is fully melted & eggs are cooked to your preference.
Avocado Toast + Eggs
1 Serving
Ingredients
  • 1 slice sourdough bread
  • 2 tbsp avocado mash
  • 2 eggs
  • ¼ cup low-fat cottage cheese
  • Everything But The Bagel seasoning (optional)
  • Salt & pepper to taste
Instructions
  1. Toast the sourdough.
  2. In a bowl, whisk together the eggs, cottage cheese, salt, and pepper until well combined.
  3. Scramble in a pan with cooking spray or butter until cottage cheese is fully melted & eggs are cooked to your preference.
  4. Top the sourdough with avocado mash, eggs, and Everything But The Bagel seasoning.
Lunch Meal Preps
Sweet Potato Bowl
5 Servings
Ingredients
  • 25 oz lean ground beef (96/4)
  • 4–5 medium sweet potatoes
  • 2.5 cups low-fat cottage cheese
  • Avocado mash
  • Garlic powder
  • Onion powder
  • Cumin
  • Cinnamon
  • Salt & pepper
  • Olive oil
Instructions
  1. Preheat oven to 425°F.
  2. Dice the sweet potatoes & toss in a bowl with olive oil, salt, and cinnamon. Spread on a sheet pan and roast for 20–30 minutes depending on how crispy you like them.
  3. Add ground beef to a pan with garlic powder, onion powder, cumin, salt & pepper. Brown until fully cooked through.
  4. Divide 5 oz ground beef & 5 oz sweet potato into each container. Top with cottage cheese & avocado mash — I recommend adding those after reheating.
Unstuffed Pepper Bowl
5 Servings
Ingredients
  • 2 lbs lean ground beef (96/4)
  • 3 bell peppers (any color)
  • 1 yellow onion
  • 2 cups dry basmati rice
  • 2 cups bone broth
  • 1 can diced tomatoes
  • 1 can fire roasted diced chiles
  • 2 tbsp minced garlic
  • Lite shredded cheese blend
  • Salt & pepper
Instructions
  1. Dice your onion & peppers.
  2. Add the veggies & ground beef to a pan and cook until the beef is cooked through and the veggies are tender.
  3. Once veggies are tender, stir in minced garlic.
  4. Add rice, diced tomatoes, diced chiles, and bone broth. Cook covered on medium-high for about 15 minutes or until rice is done.
  5. Top with shredded cheese and divide equally into 5 containers.
Mexican Street Corn Bowl
5 Servings
Ingredients
  • 2 lbs chicken breast
  • 2 cans corn (drained)
  • 5 cups cooked basmati rice
  • 6 tbsp Hellman's Light Mayo
  • 1 avocado, cubed
  • 50g (¼ cup) cotija cheese
  • ~½ cup chopped cilantro
  • Juice of 2 limes
  • Paprika, cumin, garlic powder, onion powder
  • Tajin or chili lime seasoning
  • Salt & pepper
Instructions
  1. Preheat oven to 425°F.
  2. Cube chicken & toss in a bowl with paprika, cumin, garlic powder, onion powder, salt, and pepper.
  3. Roast chicken in the oven for 20 minutes.
  4. Cook or microwave your rice.
  5. While chicken & rice cook, combine the corn, light mayo, lime juice, cilantro, cotija, cubed avocado, and tajin in a bowl.
  6. Divide chicken & rice evenly into 5 containers. I recommend reheating first, then topping with the street corn mixture.
Chicken Fajita Bowl
5 Servings
Ingredients
  • 2 lbs chicken breast
  • 2 bell peppers
  • 1 red onion
  • 1 can black beans
  • 5 cups basmati rice (cooked or frozen bags)
  • Garlic powder, onion powder, cumin, chili powder
  • Low-fat shredded cheese
  • Plain non-fat Greek yogurt
  • Salt & pepper
Instructions
  1. Preheat oven to 425°F.
  2. Cube the chicken & toss with garlic powder, onion powder, cumin, chili powder, salt & pepper. Roast for 20 minutes.
  3. Slice peppers & dice onion. Cook in a pan with olive oil spray, salt & pepper until soft and slightly charred.
  4. Cook or microwave rice.
  5. Season black beans with the same spices and cook in a pot until soft and nearly mushy.
  6. Divide rice & chicken evenly, top with fajita veggies and ¼ cup black beans per bowl. Serve with a dollop of Greek yogurt & shredded cheese.
Momma's Famous Chili
5 Servings
Ingredients
  • 2 lbs lean ground beef (96/4)
  • 2 chili seasoning packets
  • 1 yellow onion, diced
  • 1 can black beans
  • 1 can kidney beans
  • 1 can diced tomatoes
  • Lite shredded 3-cheese blend
  • Non-fat plain Greek yogurt
Instructions
  1. Add diced onion to a large pot and cook until translucent.
  2. Add ground beef & chili seasoning and brown until fully cooked.
  3. Stir in the black beans, kidney beans, & diced tomatoes. Simmer for 15–20 minutes until everything is fully incorporated and cooked down.
  4. Divide into 5 bowls and top with a dollop of Greek yogurt & shredded cheese when served.
Dinners
Salmon Bowl
1 Serving
Ingredients
  • 6 oz atlantic salmon, cubed
  • 1 cup frozen basmati rice
  • ¼ cup shelled edamame (microwaveable)
  • ½ cup shredded carrots
  • ½ avocado, cubed
  • 2 tbsp soy sauce
  • 1 tbsp sriracha
  • Drizzle of honey
  • Garlic powder
Instructions
  1. Cut salmon into cubes and toss in a bowl with soy sauce, sriracha, honey, and garlic powder.
  2. Cook in a pan on medium-high until your desired doneness.
  3. Microwave rice & edamame.
  4. Add all ingredients to a bowl. Top with a drizzle of soyaki or extra soy sauce — you can also use a low-calorie yum-yum sauce. Get creative with veggie add-ins!
Mediterranean Bowl
1 Serving
Ingredients
  • 4.5 oz rosemary balsamic chicken (Trader Joe's)
  • 1 cup basmati rice
  • 1–2 cups arugula
  • 10–12 kalamata olives
  • 2 tbsp roasted garlic hummus
  • 4 tbsp tzatziki
  • ½ cup cherry tomato & shallot mix
  • 3–4 tbsp balsamic vinegar
  • Low-fat feta & dried oregano
Instructions
  1. Dice & microwave the chicken.
  2. Slice cherry tomatoes & one shallot. Toss with a drizzle of olive oil, salt & pepper.
  3. Add everything to a bowl, drizzle with balsamic and a pinch of oregano. Mix and enjoy!
Turkey Burgers
1 Serving
Ingredients
  • 2 frozen turkey burger patties
  • ½ cup low-fat cottage cheese
  • Broccolini
  • 1 medium sweet potato
  • Toppings of choice (mustard recommended)
  • Olive oil, salt
Instructions
  1. Preheat oven to 425°F.
  2. Slice sweet potato in half, drizzle with olive oil and salt, lay face down and roast for 45 minutes to 1 hour.
  3. Cook turkey burgers according to the package.
  4. Steam or microwave broccolini.
  5. Plate the burgers with your toppings of choice — I do cottage cheese & mustard — alongside the broccolini and sweet potato.