Meet Bodybuilder and Fitness Model, Josh Sanchez. If Josh isn’t on your radar screen, he should be. Josh’s strong body and strong faith in God help keep him grounded and has led to much success. Find out more about Josh and how he’s taking the fitness industry by storm!
- Hometown: Frankfurt, Germany
- Current Location: Irvine, California
- Height: 6’1”
- Weight: 195lbs
- Age: 28
- Favorite Cheat Meal: Pepperoni and Italian Sausage Pizza!
- Favorite Book or currently reading: The Bible
Websites and Social Media:
Instagram Training Page: JoshSanchezFitness
Facebook Athlete Fan Page: https://www.facebook.com/TheJoshSanchez/
For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?
I started playing basketball and lifting weights in high school when I was 16, and as soon as I started lifting weights, I fell in love with it! After high school, I continued to work out, and I moved out to California to start a new life. I got into the mortgage industry, but soon found that it wasn’t my passion. In hopes of doing something that I loved, I went to the one place that felt like home to me, the gym! I started in sales at 24 Hour Fitness and within 6 months of employment, I was promoted to management and became the #1 sales manager. I finally felt that I was closer to my purpose. Five and half years later, I left to become a Business Consultant for Wells Fargo and tested out my sales skills in a different field, but this too was unfulfilling. I left Wells Fargo to manage the largest Equinox in Irvine, California as a General Manager. While working there, I began fitness modeling because my hard work had starting to show.
A gym member and well-known photographer in the industry, Jason Ellis, asked me to do a shoot with him for a project. This was the shoot that started it all! Jason and I are now good friends, and Jason’s photos gave me the confidence and motivation to pursue fitness to a greater level! In 2014, I left Equinox to start my own fitness business. I ended up doing another photo shoot with Jason, and he invited me to the 2015 Olympia to be one of his models in Vegas! My journey with fitness has only begun!
What was the hardest part of your transformation?
The hardest part of my transformation was the nutritional aspect. At first, I ate what I thought was healthy, but I soon realized there was a lot more to it. And to be honest, giving up pizza was really tough! (Laughs) However, having abs year round is so worth the effort!
From the age of 25 to 28 you made significant improvements to your overall physique. What were some of the significant changes you made to take your physique to the next level? Also what would you recommend to others who are just getting started or have the desire to take their physique to the next level?
Nutrition was the number one change that I made. For months at a time, I took it to the extreme and didn’t cheat at all. I was so excited to see my abs that I didn’t want to lose them; this kept me lean, but it didn’t allow for me to make any significant muscle gains. Once I dialed in my nutrition and did some carb cycling, I got results.
Carb cycling has helped me to hit my legs 3 days per week; this was the biggest change I made that dramatically transformed my body. One day I focused on front squats, another back squats, and the 3rd day was deadlifts. Introducing compound lifts years ago really helped me pack on muscle, size, and strength! I train my clients the same way because it’s the best way to maximize gym time.
I still do chest, back, and arm days, but I always look to incorporate compound lifts for full body benefit. I also added morning cardio and post workout cardio for 15-30 minutes in the form of HIIT. This helped me shed the visceral fat, and today it helps me keep it off.
- Do your own research, and make sure you’re doing exercises that will benefit you.
- Change up your program every 6 weeks.
- Keep the compound lifts, but mix up the training methods to really keep your body challenged.
- If you are not seeing or feeling any changes after 2 months on a program, you should probably change it up. Our bodies crave change, and you will be surprised what mixing it up can do.
- Finally, I tell all of my clients that consistency in diet, weight lifting, and cardio is the key to get that body that really stands out!
- It is possible; if I can do it, you can too!
Tell us a little about the online training services you offer.
The main program I offer is my 12 Week Workout and Nutrition Program found on my website. Be sure to check it out!
Who are your current sponsors?
Wholesale Nutrition Center and Liquid Egg Whites.
I believe God will present me with more opportunities soon; in the meantime, I’ll keep working on my fitness game to ensure I’m a worthy candidate!
What does your current training look like?
I always start my workouts with a dynamic warm up, and I focus primarily on compound lifts to maximize my gains and my time in the gym! This is my normal routine throughout the week. But, I will change it up, depending on my goals.
Josh’s Training Routine
Monday: Legs (Back Squat Focus) Cardio
- Back Squat 10 x 10
- (3-5 more Leg Exercises) 5 x 10
- Calves 5 x 12-15
- HIIT 15 Minutes
- Push Press 10 x 10
- (3-5 more Push/Pull Exercises) 5 x 10
- HIIT 15 Minutes
Wednesday: Legs (Deadlift Focus) Cardio
- Deadlifts 10 x 10
- Single Leg Romanian Deadlifts 5 x 10
- (3-4 more Leg Exercises) 5 x 10
- HIIT 15 Minutes
- Incline Bench Press 5 x 10
- Flat Bench Press 5 x 10
- Decline Bench Press 5 x 10
- Cable or Dumbbells Fly’s Incline/Flat and Decline 5 x 10
- Prisoner Presses 5 x 10
- HIIT 15 Minutes
I mostly do dumbbells, but I’ll throw in barbells on heavy days.
- Lat Pulldowns 10 x 10
- Dumbbell Rows 5 x 10
- (3-5 more Back Exercises) 5 x 10
- Cardio 15 Minutes
Saturday: Legs (Front Squat Focus)
- Front Squats 10 x 10
- Elevated Split Squats 5 x 10
- Barbell Walking Lunges 5 x 10
- (3-4 more Exercises) 5 x 10
- HIIT 15 Minutes
For 3-5 more exercises, my selection really depends on how my body feels that day.
Normally, I’ll do some form of outside activity like, sprints, biking, or football.
Josh’s Cutting Cardio Plan
If I’m cutting for a show or photo shoot, depending on how lean I want to get, I will add in AM fasted cardio for 30-45 minutes along with BCAA’s.
What’s your favorite exercise and why?
I LOVE squats; font squats specifically because they develop great quads and an awesome six pack!
What is your secret to your incredible abdominal development?
I have been using front squats and the stomach vacuum over the past year to get my abs super defined!
Josh’s Typical Diet
- Breakfast: 2 Whole Eggs, 5 Egg Whites, 1 TBSP Coconut Oil, 2 Cups Spinach and 1 Cup Oatmeal (Dry Measure)
- AM Snack: 1 Cup Low Fat Cottage Cheese and 1 Apple
- Lunch: 6 Ounces Chicken, 7/8 Cup White Rice (Cooked), 10 Asparagus Spears and ½ Avocado
- PM Snack: 24 Cashews and 1 Cup Egg Whites or 1 Scoop Whey
- Pre Workout Meal: 10 Asparagus Spears, 6 Ounces Chicken or Lean Turkey and 1 Cup White Rice (Cooked)
- Post Workout Shake: 1 Scoop Whey Mixed with Water and 1 ½ Scoops Waxy Maize
- Evening Meal: 6 Ounces Chicken and 10 Asparagus Spears
- Dinner: 6 Ounces Salmon, 10 Asparagus Spears and ½ Avocado
When the holidays roll around, do you indulge? Tell us a little bit about what you love to indulge in, how you get back on track, and how you are able to keep your abs even during the holidays.
I love mashed potatoes, cheesecake, and egg nog! I don’t overeat, and I ‘always’ hit legs before these big meals. I keep my cardio up and continue to eat my other healthy meals. I also ensure that I do food prep beforehand, so I don’t totally over do it!
What supplements could we find in your kitchen?
- Pre Workout
- Waxy Maize
- Whey protein
- Multi Vitamins
What’s your favorite flavor of protein powder?
I LOVE peanut butter chocolate protein!
What are your hobbies and interests outside of the fitness industry?
I love learning about life and growing in all levels besides fitness. I have been making spiritual ‘gains’ as well; I read the Bible daily to grow. I also like to play sports like football, and I like to go to the beach and have fun in the sand!
How do you feel your faith has impacted your life, and how do you feel it helps you being involved in the fitness industry?
Bottom line, God has helped me with so many areas in my life, and I could not do it without him! My faith has grown considerably over the past two years while venturing out on my own starting my own business. I believe my faith helps me set a better example, and it makes me a strong leader. I don’t want to just be a fitness model with a nice body.
I want to help change the world and make a difference, and I believe fitness is the platform for me to do that. I know and believe in my heart, God will guide me to where I need to go, and enable me to accomplish my goals in life and change the world through fitness!
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