Vital Stats
Name: Josh Bryan
Email: JoshBryanFitness...
Location: West Milton, OH
Age: 18
Height: 5'10"
Weight: 185 lbs
Years Bodybuilding: 1
Q
How did your fitness journey begin?
I looked up to my muscular dad who always tried to get my three older brothers and I to work out with him, but it never interested us. I was a heavyset kid in elementary school but rode my bike constantly to hang out with friends. As time progressed, I lost weight and was more fit than ever going into middle school.
After school, I went home and lifted with my dad in a weight room that was attached to our house. My dad is extremely hardheaded. You either do things his way or no way at all. Shortly after I started lifting with him, I branched off and did my own thing.
As I grew older, I saw more changes in my body and lifting became an obsession. I never missed workouts and loved everything about it, but nutrition never mattered.
I played linebacker for my high school football team as a junior and made it to the first round of the playoffs. My graduating class was determined to make our senior year the best in school history. During the entire summer before my senior year, I pushed myself in the weight room and started taking nutrition seriously. We lost in the third round of the playoffs to the eventual state champions and I had the best season of my life.
After the season, everyone looked into college football, but football wasn't my passion; bodybuilding was. I continued lifting and started watching lots of NPC and IFBB videos, which really interested me. While everyone from my football team was looking for colleges to attend for football, I was looking for shows to compete in for bodybuilding. From there, I found a show and began to prep for it.
What workout regimen delivered the best results?
I do 40 minutes of low-intensity fasted cardio every morning.
Wide-Grip Pull-Ups
2 sets to failure, 3 negative reps
Wide-Grip Lat Pull-Downs
3-4 sets to failure
Standing Wide-Grip Lat Pull-Downs
2-3 sets to failure
Barbell Rows
3-5 sets to failure
Seated Calf Raise
2-3 sets to failure
Standing Calf Raises
2 sets to failure
Squats
2 sets of 10-15 reps, 1 set to failure
Lying Hamstring Curls
2-3 sets to failure
Leg Extensions
3-4 sets to failure
Dumbbell Lunges
2 sets to failure
Abductor Machine
2 sets to failure
Adductor Machine
2 sets to failure
Hanging Leg Raise
2 sets to failure
Hanging Oblique Raise
2 sets to failure
Hanging Knee Raise
2-3 sets to failure
Rope Crunches
2-3 sets to failure
Elliptical
20-40 minutes
Incline Dumbbell Press
2 sets of 8-12 reps, 1 set to failure
Incline Dumbbell Flyes
2 sets of 8-12 reps, 1 set to failure
Cable Flyes
3-4 sets to failure
Standing Dumbbell Flyes
2-3 sets to failure
Dumbbell Lateral Raise
2 sets of 8-12 reps, 1 set to failure
EZ-Bar Upright Rows
2 sets of 8-12 reps, 1 set to failure
Dumbbell Front Raise
2 sets of 8-12 reps, 1 set to failure
Military Press
2 sets to failure
Plate Front Raise
2 sets of 8-12 reps, 1 set to failure
Reverse Cable Flyes
3-4 sets to failure
Face Pulls
3-4 sets to failure- Seated Calf Raise
2-3 sets to failure - Standing Calf Raises
2 sets to failure
Dumbbell Curls
2 sets to failure
Hammer Curls
2 sets to failure
Barbell Curls
2 sets to failure
Wide-Grip Push-Downs
2 sets to failure- Close-Grip Push-Downs
2 sets to failure 
Reverse-Grip Push-Downs
2 sets to failure- Hanging Leg Raise
2 sets to failure - Hanging Oblique Raise
2 sets to failure - Hanging Knee Raise
2-3 sets to failure - Rope Crunches
2-3 sets to failure
Superset
- Elliptical
20-40 minutes
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?
Egg Whites
11 whites
Egg
1 egg
Oats
1/2 cup
Asparagus
6 spears
Chicken Breast
8 ounces
Brown Rice
1/2 cup- Asparagus
6 spears
- Chicken Breast
8 ounces 
Spinach
1 cup- Hardboiled Egg
1 egg 
Sweet Potato
4 ounces- Asparagus
6 spears
- Chicken Breast
8 ounces - Brown Rice
1/2 cup - Asparagus
6 spears
Lean Ground Beef
8 ounces
Almonds
1 ounce- Asparagus
6 spears
- Egg Whites
12 whites
What supplements gave you an edge?
How did your passion for fitness emerge?
I wanted to take myself to the next level. Lifting weights and eating right wasn't enough for me. I wanted to take my diet, training, and ability to motivate others to the next level by any means necessary. I'm love competing against myself. Fitness and healthy living are my passion.
What or who motivated you?
One of my main motivations is proving everyone wrong who said I wouldn't amount to anything and made fun of my passion for fitness.
Where did you go for inspiration?
On days when I didn't feel motivated, I watched motivational videos on YouTube and looked at my progress pictures to keep my goals and dreams in front of me at all times.
What are your future fitness plans?
I want to become an IFBB men's physique pro and hope to get clothing and supplement sponsorships.
What is the most important fitness tip?
If you train your mind, your body will follow. Never let anyone tell you that you can't do something; if you have a dream go after it. Anything is possible. Push yourself and make it happen. Get comfortable with being uncomfortable.
Who is your favorite competitor?
IFBB men's physique pro, Michael Anderson, is an amazing representative of the IFBB and men's physique. I love that he makes time for his fans. I had the honor of being back stage at my first competition where Michael was also competing at the pro show and he was amazing.
How did Bodybuilding.com help you reach your goals?
Bodybuilding.com helped me reach my goals by providing success stories. The stories showed me that anything is possible. The contests on Bodybuilding.com pushed me after I applied, and I constantly thrived.
Josh's Top 5 Gym Tracks
- "Beast" by Rob Bailey & The Hustle Standard
- "I Am Not Done" by Rob Bailey & The Hustle Standard
- "Hold Strong" by Rob Bailey & The Hustle Standard
- "Hungry" by Rob Bailey & The Hustle Standard
- "This Is What I Live For" by Rob Bailey & The Hustle Standard
Competition History
- 2013 Kentucky Muscle - Men's Physique Class C