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!).

Something to keep in mind as you navigate this guide: This is just what works for ME. I want this guide to serve as a rough template. Ultimately, you should take some time to create realistic goals & tailor this to your specific needs.

I hope this guide can help you wherever you find yourself in your fitness 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

At the end of 2024, I was really discouraged with my overall health & fitness. I knew I needed to make a mindset shift, but there were so many opinions, diets, challenges, etc. and I was left really frustrated & overwhelmed. After doing some research, I decided to participate in the 75 Hard Challenge.

That challenge was the catalyst to my fitness journey, but it certainly 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 ~20lbs.

I'm sharing all of this because I know how overwhelming it can feel to start from zero. I want this to serve as a helpful resource for wherever you find yourself in your fitness journey! Whether you're experienced & just want recipes, or you're starting from ground zero, this is for you.

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 4 × 10
  • Overhead Shoulder Press 4 × 10
  • Lateral DB Raises 4 × 10–12
  • Incline DB Press 4 × 10–12
  • Tricep Rope Pushdowns 4 × 12–15
  • Chest Fly 4 × 10–12
Split 2
Back / Bis
  • Lat Pulldowns 4 × 10
  • Bar Rows 4 × 10
  • Face Pulls 4 × 12–15
  • Bicep Curls 4 × 10
  • Hammer Curls 4 × 10
  • Reverse Fly 4 × 10–12
Split 3
Quad Day
  • Back Squat 4 × 10
  • Bulgarian Split Squats 4 × 10 / leg
  • Leg Press 4 × 10
  • Calf Raises 4 × 12–15
  • Leg Adductor 4 × 10–12
  • Stair Master 10 mins
Split 4
Glutes / Hams
  • Deadlift 4 × 6
  • Hip Thrusts 4 × 10
  • Glute Ham Raises 4 × 10
  • Leg Curl Machine 4 × 12–15
  • Step-Ups 2 × 12 / leg
  • Calf Raises 4 × 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
✂ Cut
1,800Calories
170–180gProtein
15gFiber
150gCarbs
60–70gFat
◈ Maintenance
2,200–2,400Calories
180–200gProtein
15–20gFiber
200–225gCarbs
70–80gFat
▲ Bulk
2,800–3,000Calories
200g+Protein
20gFiber
250–300gCarbs
80–100gFat

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
Hashbrown Casserole
A hearty, meal-prepped egg casserole with shredded hashbrowns, egg whites, colorful bell peppers & onions, and cottage cheese. Bake once, eat all week.
32g protein 340 cal
Overnight Oats (Base)
Creamy oats made overnight with almond milk, vanilla greek yogurt, and protein powder. Top with blueberries or whatever you're feeling — the base does the heavy lifting.
36g protein 330 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, Greek yogurt, 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
Tuna Salad
A protein-packed tuna salad made with Greek yogurt instead of mayo, tossed with diced red onion, dill pickles, and mustard. Great on its own, with crackers, or on toast.
62g protein 372 cal
High Protein Elote
A lighter, protein-boosted take on Mexican street corn. Greek yogurt swaps in for mayo, tossed with sweet corn, cotija, cubed avocado, fresh lime, and cilantro.
10g protein 200 cal
Chicken Fried Rice
A high-protein spin on classic fried rice — tender cubed chicken, scrambled eggs, mixed veggies, and day-old rice tossed in soy sauce and sesame oil.
41g protein 500 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
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
Snacks
Pre-Gym Snack
A plain rice cake topped with peanut butter, fresh banana slices, and a drizzle of honey. Simple, delicious, and just the right carbs to fuel your workout.
~250 cal
Greek Yogurt Bowl
Creamy nonfat vanilla Greek yogurt topped with protein peanut butter granola, sliced banana, and a drizzle of honey. A satisfying evening treat that still hits your macros.
18g protein ~350 cal
Protein Ice Cream
A full pint of Swoop protein ice cream — indulgent but macro-friendly. Halo Top and Nick's are also great options if you don't need the extra protein boost.
30g protein 410 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.
Hashbrown Casserole
1 Serving (x5 for full batch)
Ingredients
  • 2/3 cup frozen shredded hashbrowns
  • 3/4 cup egg whites
  • 8 oz frozen bell peppers & onions
  • 1/4 cup low fat cottage cheese
  • 1 whole egg
  • Salt, pepper, garlic powder, and paprika
Instructions
  1. Add all ingredients together in a bowl and mix well. Multiply ingredients by 5 if making a full batch, or evenly distribute into 5 glass containers.
  2. Pour into a 9x9 baking dish (or 5 separate containers) sprayed with avocado oil or your preferred cooking spray.
  3. Bake at 400°F for about 1 hour, adding 10 minutes as needed if eggs aren't fully set. If baking in 5 separate containers, check at 40 minutes.
Overnight Oats (Base)
1 Serving
Ingredients
  • 1/2 cup oats
  • 1/2 cup milk of choice (almond milk for lower cals)
  • 1/2 cup nonfat vanilla greek yogurt
  • 1 scoop vanilla protein powder
Instructions
  1. Add everything to a jar or bowl and mix until fully combined.
  2. Transfer to an airtight container and get creative with your toppings! Blueberries are a great go-to, but truly add whatever your heart desires.
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.
  5. Optional: swap the cottage cheese & avocado mash for a serving of High Protein Elote (see recipe below) for a fun twist!
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
  • 5 cups cooked basmati rice
  • Paprika, cumin, garlic powder, onion powder
  • Salt & pepper
  • 1 serving High Protein Elote per bowl — see recipe below
Instructions
  1. Preheat oven to 425°F.
  2. Cube chicken & toss with paprika, cumin, garlic powder, onion powder, salt & pepper.
  3. Roast chicken in the oven for 20 minutes.
  4. Cook or microwave your rice.
  5. Divide chicken & rice evenly into 5 containers. Top each bowl with 1 serving of High Protein Elote (recipe below). I recommend reheating the chicken & rice before topping.
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.
Tuna Salad
1 Serving
Ingredients
  • 2 cans skipjack tuna
  • ½ cup non-fat plain Greek yogurt
  • Diced red onion
  • Diced dill pickles
  • 1 tbsp yellow mustard
  • Salt, pepper & garlic powder
  • Ranch seasoning (optional)
  • 1–2 tbsp light mayo (optional, for creaminess)
Instructions
  1. Drain the tuna and add to a bowl.
  2. Add Greek yogurt, mustard, diced red onion, diced pickles, salt, pepper, and garlic powder.
  3. Mix until well combined. Stir in ranch seasoning and/or light mayo if desired.
  4. Serve on its own, with crackers, on toast, or in a lettuce wrap.
High Protein Elote
1 Serving
Ingredients
  • 1 cup non-fat plain Greek yogurt
  • 2 cans corn, drained
  • 1 avocado, cubed
  • 50g crumbled cotija cheese (or feta)
  • Handful of chopped cilantro
  • Juice of 2 limes
  • Salt, pepper & garlic powder to taste
  • Tajin or chili lime seasoning (optional)
Instructions
  1. Drain the corn and add to a bowl.
  2. Add Greek yogurt, lime juice, cilantro, cotija cheese, and cubed avocado.
  3. Season with salt, pepper, and garlic powder and toss until everything is well coated.
  4. Finish with a few dashes of tajin or chili lime seasoning to taste. Serve immediately or refrigerate.
Chicken Fried Rice
5 Servings · Stealth Health Life
Ingredients — Chicken
  • 25 oz chicken breasts, cubed
  • 1 tbsp garlic powder
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tbsp sriracha
Ingredients — Fried Rice
  • 700g rice (day-old or frozen bags)
  • 300g frozen mixed veggies
  • 200g egg whites
  • 3 whole eggs
  • 3 tbsp soy sauce
  • 3 tbsp sesame oil
Instructions
  1. Dice chicken into cubes and combine with garlic powder, soy sauce, olive oil, and sriracha.
  2. Whisk together the egg whites and whole eggs until combined.
  3. Cook the chicken in 2 batches over medium-high heat and set aside.
  4. In the same pan, cook mixed veggies until heated through, then add the egg mixture and scramble together.
  5. Once fully scrambled, toss in the cooked rice along with soy sauce and sesame oil.
  6. Once incorporated, add the cooked chicken back in and combine everything.
  7. Divide into 5 containers or enjoy right away!
Dinners
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.
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.