Meet Bodybuilder and Fitness Model Josiah Novak. Josiah has a passion for a fit and healthy lifestyle and it shines through in this interview. His faith and his family help keep him grounded in the fitness industry. Get to know Josiah a little better.
- Hometown: Chicago, Illinois
- Current Location: Northern Virginia/Washington D.C.
- Height: 6’1”
- Weight: 200 – 210 lbs
- Age: 30
- Favorite Lift: Deadlift
- Currently Reading: Redemption by Carlton Mack Jr.
Websites and Social Media
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 bodybuilding when I was a teenager after my parents got divorced. My parents splitting up pushed me to spend a lot of time in the gym; it helped me to get away from the ‘unhealthy’ atmosphere in my home. At that time, I was an above average athlete, but I was a skinny kid with a belly. I became very self- conscious about how I looked because I played sports with top level athletes that were more muscular than me. I ended up really falling in love with the health and fitness lifestyle. After my college sports career ended, I became a personal trainer. Over the years it’s become very clear that my true passion is being healthy and fit along with looking the part of a Fitness Professional!
Who are your current sponsors and how did you get connected to them?
I’ve recently signed on with Cellucor for my supplement needs and Icon Meals for my healthy meals on-the-go. I’m very excited to work with both companies!
Currently, I’m looking to partner with a fitness clothing company because I am really into fashion, especially fitness
What’s your favorite style of cardio and why?
HIIT cardio is my absolute favorite because of how challenging it is mentally and physically; plus it’s very effective for someone like me with an athletic background. Not to mention, I truly believe it’s the best form of cardio for fat loss.
What does your current training look like?
Right now, I have power days where I train in lower rep ranges and then I have hypertrophy days, where I train in slightly higher rep ranges, and I utilize things like drop sets and supersets. I’ll also throw in high intensity days where the volume is very high and the intensity is extremely high, but I don’t always train with max intensity, instead I opt for max focus and execution. I love a variety, and I incorporate functional movements like, plyometrics, bodyweight exercises and athletic training.
Josiah’s Training Schedule:
Day 1: Lower Power
- Squats 5 x 5 or 6 x 3
- Front Squats 3 x 6-8
- Box Jumps 3 x 5 (explosive)
- Stiff Leg Deadlifts 5 x 4-5
- Step Ups 3 x 4-6
- Calf Raises 3 x 6-8
Day 2: Upper Power
- Pendlay Barbell Rows 5 x 5 or 6 x 3
- Deadlifts 4 x 5 or 6 x 2-5
- Dumbbell or Barbell Rows 3 x 6-8
- Incline Dumbbell Press 4 x 5
- Flat Dumbbell 4 x 6-8
- Standing Overhead Press 4 x 5-8
- Barbell Curls 4 x 6
- Close Grip Bench 4 x 6-8
Day 3: Chest/Back/Abs
- Muscle Ups 3 x Failure
- Deadlifts 4-5 x 3-6
- Dumbbell or Barbell Flat Bench 4x 12-8
- Dumbbell or Barbell Rows 4x 10-15
- Dumbbell or Barbell Incline Press 3 x 10-15
- Pull-ups 3x Max amount
- Flat or Incline Dumbbell Fly’s 3 x 12-15
- Hanging Leg Raises 3 x 10-15
- Weighted Decline Crunches 3 x 10-15
- Decline Oblique Twists 3 x 30
Day 4: Legs
- Pistol Squats 3 x 8-10
- Squats 4-5 x 6-10
- Front Squats 3 x 8-10
- Stiff Legged Deadlifts 4 x 6-8
- Lying Hamstring Curls 3 x 6-8
- Standing Calf Raises 3 x 15-20
Day 5: Shoulders/Arms/Abs
- Standing Dumbbell Press 3 x 10-15
- Dumbbell One Arm Hang Clean 3 x 8-10
- Side Laterals 4 x 15-20
- Rear Delt Fly’s 3 x 15-20
- Barbell Curls 3 x 10-12
- Skull Crushers 3 x 10-12
- Dumbbell Hammer Curls 3 x 8-10
- Pushdowns 3 x 8-10
- Decline Bench Reverse Crunches 3 x 25
- Roman Chair Sit Ups 3 x 25
- Rope Crunches 3 x 25
What does your current diet look like?
I practice healthy flexible dieting and IIFYM, but the healthy version. I will include a small amount of ‘junk’ from time to time to avoid binging, but I always hit my macros.
Josiah’s Daily Diet:
- Meal 1: 3 Whole Eggs and 1 P28 Wrap
- Meal 2: 7 Ounces Chicken, 1 Cup Rice, Vegetables and 1 Icon Meals Protein Cookie
- Meal 3: 6 Ounces Steak, 8 Ounces Potatoes, Vegetables and 1 Quest Bar
- Meal 4: ‘Mancakes’ Protein Pancakes and 2 Whole Eggs
Do you prep your meals and if so how long does it take you?
Usually, I don’t prep my meals, but I do utilize Icon Meals for convenience. I tend to make a couple of meals for the day if I prep my own meals, because food that’s been sitting in the fridge for 3 days just isn’t very appetizing to me.
What supplements could we find in your kitchen?
- Pre Workout
- Multi Vitamin
- Fish Oil
What’s your favorite flavor of protein powder?
Anything peanut butter flavored.
Tell us about the tattoo on your arm and any plans for more?
I have my son and wife tattooed on my arm along with roses to signify the love that I have for my family. I also have the words ‘forgiven’ and ‘love’ to signify my faith in God. I have a Lion and a crown tattoo as a dedication to King Josiah, who I was named after. On my right bicep, I have a tattoo dedicated to my late Uncle Kevin, who instilled a passion for sports in me as a kid. And, I have a piece on my rib dedicated to my brother as well.
Very soon, I’ll be getting more for my second child!
How do you feel your faith and family keep you grounded?
The truth is that God has plans for all of us, if we listen to him and follow his teachings. My family reminds me that nothing is more important than the love I have for them, and no amount of fame or fortune can replace that! God can give and take things away just as quickly if we abuse our blessings.
I’m not perfect, but I strive to be a great man of faith and help inspire others to do the same.
What are your hobbies and interests outside of the fitness industry?
I love sports, and I’m a diehard Chicago sports fan. I also love to read and write, and love to travel and see new things.
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