Josiah Novak

I drank 4 drinks before I took this pic.

Well, 4 drinks over the course of 3 days.

Not all at once.

And 2 of them were Moscow Mules, which if you know me, you know that’s my go to.

But here’s the thing.

That’s 4 more drinks than I’ve had in the past 6 weeks.

Alcohol just doesn’t really serve much of a purpose in my life anymore.

It used to. But not now.

And I’ll be honest with you about why.

My workouts suffer when I drink.

My appetite gets a little out of control.

I get hungry for the wrong stuff, I sleep worse, and the next day I’m just kind of off, you know?

And when you want to look like this in your 40s, 50s and 60s, alcohol is not going to help you get there.

It’s just not.

Not to mention, as I get older I want to look and feel younger.

And alcohol does the opposite, man.

It ages you faster.

Skin, energy, recovery, all of it.

Plus, real talk, I’m not as patient and kind when I’m hungover.

My boys don’t deserve a dad who’s dragging and short with them because I wanted a few drinks the night before.

And I’d like to keep my liver, my heart and my brain working pretty well so that my boys have to work hard to keep up with me as I get older.

That’s the goal.

I want to be the old guy still crushing it.

I’ll get a little personal here.

My real dad is an alcoholic.

I saw and lived through some dark stuff as a kid.

That sticks with you.

So my relationship with alcohol has never been a casual one, and I’m okay admitting that.

Now, don’t get me wrong.

On occasion my wife and I like to have a couple drinks, laugh, get a tiny bit tipsy.

Not drunk.

Just a little loose and fun.

It’s rare, but it’s good when we do it.

The difference is we don’t lean on it. It’s not a crutch. It’s not a habit. It’s a once in a while thing.

Because the last thing I want is for alcohol to slow me down.

And honestly, a lot of my clients are in the same boat. They don’t want to give it up completely, and they shouldn’t have to.

They’ve got business dinners, vacations, weddings, guys nights.

So they need an alcohol plan.

Something that lets them have a couple drinks here and there without blowing up all their progress.

That’s a real thing we build for them.

So if you want a copy of my Alcohol and Abs system, just comment “ALCOHOL” on this and I’ll send it right over to you.

Life moves fast. Make it count.

1 day ago | [YT] | 14

Josiah Novak

I was watching my son's 7v7 football game yesterday.

And behind me I overheard an interesting conversation.

It started with...

..."Omg you look great man, what are you taking??"

I turned around and saw a few people talking to a guy who I guess had clearly lost some significant weight.

I was fully expecting the guy to say he's taking some GLP-1s or something but his answer came as a pleasant surprise.

He said (word for word):

..."Actually, I'm tracking my calories. I follow a calorie controlled plan, walk a lot and I've been trying to lift weights every week".

He then said...

..."I'm also doing this thing where I don't eat breakfast called intermittent fasting"

Zero mention of any drugs or peptides.

He was literally following the 3M Foundation system.

Everyone talking to him kept complimenting him on his transformation.

It was really awesome to witness.

Now why am I telling you this?

Because while I'm a huge fan of TRT, peptides and proper supplementation...

I only think those things make sense when you have the BIG factors fully dialed in.

Movement, muscle, meals, mindset and meaning.

Without the "big 5" you're literally throwing money away by taking the fancy stuff.

And it pains me to see people looking for the silver bullet when they don't even own the gun.

99% of you looking good with your shirt off will come down to a devotion to a system that you can follow 8/10 or 9/10 days over the course of months at a time.

It's why I stress a lifestyle focused plan.

One that factors in the fun stuff.

No, actually...

A plan that REQUIRES you to have enjoyment.

That way its something you just do, instead of struggling through each day.

2 weeks ago | [YT] | 22

Josiah Novak

Most guys trying to drop fat fast aren’t dropping fat fast.

They’re stuck.

Not because they’re lazy.

Not because their genetics are bad.

Not because “fat loss after 40 is harder.”

They’re making 5 mistakes and don’t know it.

**1. Calories are still too high.**

You think you’re eating clean. You’re not eating less. Aggressive fat loss requires an aggressive deficit. Most guys are barely under maintenance and wondering why nothing’s moving.

**2. Not using the days you can move more.**

Some days are slammed. Some days are wide open. Stack the steps when life gives you room. Long walks, extra cardio, yard work. Bank movement on the days you have it.

**3. No exciting target.**

“Lose 20 pounds” is boring. “Shirt off at the lake in 12 weeks” is a target you’d be embarrassed to miss. Without something specific, you’ll quit by week 4.

**4. Wrong mindset.**

This is going to be uncomfortable. Good. If aggressive fat loss were comfortable, every guy would be lean. Discomfort is the price. Pay it on purpose.

**5. No skin in the game.**

You lead at work. You lead at home. So why do you treat your fitness program like a side hobby? Get a coach. Pay real money. Lead your body the way you lead everything else.

So what’s the overlooked secret?

It’s leading the process the way you lead the rest of your life.

You already know how to commit to something hard. You do it for your business.

You do it for your family.

You do it for the calls you don’t want to take.

Apply that same standard to your body.

Pick the target.
Pay the price.
Don’t quit.

Comment SHREDDED and I’ll send you the 90 day framework I run with my 1-on-1 clients.

Life moves fast. Make it count

1 month ago | [YT] | 37

Josiah Novak

My interview with Ghost Energy co-founder Ryan Hughes is LIVE.

https://youtu.be/KRu4Z8tZho8?si=ZmbDK...

2 months ago | [YT] | 9

Josiah Novak

Most guys overcomplicate their training.

Here’s what I did today:

Walked for 10 minutes to start.

No elaborate warm-up.

Just moving my body and getting my head right before I touched a weight.

Then I got to work.

Incline dumbbell press.

Machine chest press.

Side laterals.

Overhead shoulder press.

Overhead tricep extensions, pushdowns, and close grip push-ups to finish it off.

That’s it.

No supersets.

No fancy programming.

Just showing up, moving well, and putting in the work.

Post-workout I hopped on the StepMill for 15 minutes and watched a quarter of a Better Call Saul episode.

Cardio doesn’t have to be miserable.

Make it enjoyable and you’ll actually do it.

Chest. Shoulders. Triceps. Done.

You don’t need to destroy yourself every session.

You need a plan you can execute consistently over time.

That’s what builds a physique in your 40s and 50s.

Let me know what you trained today below 👇🏻

Share this post to help someone on your timeline

2 months ago | [YT] | 10

Josiah Novak

The 2 Phase Approach to Losing Belly Fat....

Hope you enjoy this one :)

https://youtu.be/RdYKYKV5bH4?si=_P-qw...

2 months ago | [YT] | 13

Josiah Novak

As I was going through my own personal "meal plan" this morning I realized that it would pretty beneficial to share how I create my strategy when it comes to meals.

This is the exact process and gameplan I follow when trying to get leaner.

If you're aiming to get in better shape, this will help a ton.

But there's a catch.

My meal plan may not work for you.

The principles behind it will work for sure, but eating the same foods and same calories that I eat won't give the same exact results.

It's important to remember that as you think about how to apply these ideas to your personal meal strategy.

STRATEGY 1

3 Meals Per Day Plus Pre-Bed Snack

I like to eat at noon, 4pm and 7pm and then a pre-bed snack.

Eating all day long just causes your appetite to get out of control.

I prefer less meals.

And BIGGER meals.

My pre-bed snack rotates between popcorn, protein cheesecake or a Greek yogurt dessert bowl.

​

STRATEGY 2

Higher Protein

Higher protein diets tend to be more filling.

Not to mention - it's really hard to over-eat protein.

Monday-Friday I'll eat much higher protein and then I'll lower it a bit on the weekends.

I tend to get between 200-250g of protein per day during the week.

​

STRATEGY 3

Lower Carb During the Day

Carbs are amazing, but I like to save mine for later in the day.

This keeps my energy stable when I need to be focused at work.

Protein and fats make up the majority of my calories for my first 2 meals.

I may throw in an apple or some veggies in my early meals.

Later in the evening I'll have potatoes or rice for my carbs.

​

STRATEGY 4

Simple Meals 80% of the Time

I keep things simple most of the time.

Fancier recipes are saved for when I'm craving something or for special events.

Meals are simple and easy to put together most of the time.

Salmon and broccoli, chicken and potatoes, steak and shrimp...

And then on occasion I'll make burgers, pizza, and cheesecake.

Healthier, high protein versions of course 🙂

This keeps me from having to use up too much mental energy to plan meals.

​

And that, my friend, is how to create a highly effective meal plan to get LEAN.

Would love to hear any questions you have.

2 months ago | [YT] | 4

Josiah Novak

I hate meal prep.

Like, I REALLY hate it.

You know those guys who spend their whole Sunday cooking chicken and broccoli? The ones measuring rice into 47 different containers like it's a science experiment?

Yeah, that's never been me.

I haven't meal prepped in years. And honestly? I'm never going back.

Here's what I do instead.

I eat two main meals a day.

Both take minimal effort to put together.

Sometimes I use a meal delivery service. Sometimes I just eat out. I use convenience as a tool, not a crutch.

And I stay lean year-round.

The bodybuilder meal prep thing?

It's outdated. It assumes you have unlimited time and zero life happening around you.

But here's what I realized. The goal isn't to have perfect meals.

The goal is to have a system that WORKS when life gets messy.

When you're traveling for work. When the kids have practice at 6pm. When your boss drops a project on your desk at 4:30.

That's when most guys fall apart. Not because they lack discipline. But because they lack infrastructure.

They don't need more willpower. They need someone watching the gaps in real-time.

That's exactly why I built the Prize Fighter Physique Protocol this way. We don't give you a meal plan and wish you luck.

We track everything live. Sleep drops? We see it. Missed a workout? We get pinged. Meals go unlogged? We reach out THAT DAY.

Not Friday. That day.

Because the difference between staying shredded and sliding backwards? It's catching the slip before it becomes a spiral.

Want to see how this works for your life? Book a 30-minute Prize Fighter Physique Protocol call.

We'll audit where you're actually failing. Then build the infrastructure around YOUR schedule.

So now what?

Well, the next step would be to book a chat with me. You can find a time in the comments below 👇🏻

2 months ago | [YT] | 9

Josiah Novak

I was 17 and skinny fat.

My best friend Joel and I had a plan though.

We joined the crappy Rec center in Virginia Beach.

The one with rusty weights and minimal equipment.

But we showed up every single day.

Here's the thing that made it work...

Joel would text me at daily without fail.

"You up?"

That's all he'd say.

And I couldn't let him down.

So I'd drag myself out of bed and meet him there.

We had this running joke.

There were these huge dudes at the gym.

Everyone knew they were juicing.

Joel and I made a pact.

We'd outlift them naturally. Sounds stupid now but it lit a fire in us.

We tracked everything.

Calories, protein, workouts, sleep.

We called each other out when we slacked.

Joel would say "You eating like crap again?" And I'd fix it that day.

Two years flew by. I put on 25 pounds of muscle.

Lost my gut completely. Joel did the same thing. We both looked better than the roid guys.

But here's what I learned.

The workouts weren't the secret.

Having someone watching my back was the secret.

Someone who noticed when I missed a day.

Someone who caught me before I fell off track.

That's what built my body. Not the program. The accountability.

Fast forward to now. I work with guys going into their second half of life.

They've got way more on their plate than I did. Work trips. Kids' games. Stress that never ends.

They don't need another workout plan.

They need what Joel was for me.

Someone watching the gaps.

Someone who sees the slip before it becomes a spiral.

That's why I built the Prize Fighter system.

We use tech to watch everything in real time.

Sleep tanks? We see it that day.

Workout skipped? We reach out immediately.

You get a corner team. Not a trainer twice a week.

A team that catches you when life gets crazy.

Want to see how it works for you?

Check out the link below....

2 months ago | [YT] | 6

Josiah Novak

One of my all time favorite movies is Pulp Fiction.

Remember the scene where Bruce Willis is about to escape?

He's basically free. Could just walk away.

But something pulls him back.

He knows there's a guy being... well, let's keep this family friendly.

Point is, Bruce could've just left.

The most common choice would have been to run.

Instead, he goes looking for a weapon.

First, he spots a hammer. Solid choice.

Then a chainsaw. Even better.

But when he sees that samurai sword hanging on the wall...

Game over.

He knew exactly what he needed to do.

And this random movie scene perfectly explains why most guys over 40 fail at getting lean...

They pick the wrong weapon.

The hammer? That's like trying random diets you found online.

The chainsaw? That's killing yourself with 2-hour cardio sessions.

But the sword?

That's having a proven system. And a team to keep you accountable.

Clean. Precise. Effective.

No more wondering if you're doing the right thing.

No wasting time on stuff that doesn't work.

Just a clear path to getting lean. And looking amazing with your shirt off.

(Even if you're in your 40s or 50s)

Look...

You could keep trying to figure this out alone.

That's the "hammer approach."

Or you could hop on a quick 15-minute chat with me.

I'll show you the "sword" - the exact system that's helped hundreds of guys just like you get lean and confident.

No fluff. No hard sell.

Just a conversation to see if I can help.

(link below in the comments)

4 months ago | [YT] | 14