josh cuthbert fitness

Josh Cuthbert shares his weekly food and fitness plan

The model and singer frequently shares his exercise and workout tips to his half-a-million Instagram followers. But how did he get in such good shape?

Josh Cuthbert has spent lockdown getting in better shape than ever. With over 400,000 Instagram followers eagerly awaiting his next tip, technique or nutritionally-charged dish, we asked the singer and model how he has maintained his fitness — even when the gyms are closed. Below, he takes us through his weekly schedule…

Monday is for running and HIIT

After the weekend, I tend to start my week off by burning a lot of active calories — which are calories consciously burned during some form of exercise. As such, I’ll normally go for a run in the morning, and then do some sort of HIIT workout in the afternoon.

In terms of eating, I tend to stick to a ‘little but often’ diet on a Monday.

  • Breakfast: Porridge, with berries and honey
  • Lunch: Chicken wrap, with avocado, peppers, sour cream and lettuce
  • Dinner: Salmon, with crushed rosemary potatoes and tenderstem broccoli

Tuesday is for weight exercises

I’m lucky enough to have some weights at home — but they’re not particularly heavy. But Tuesdays are one of the two days a week I do weight training; push exercises that hit my chest, shoulders and triceps. I try to keep rest periods between sets at a bare minimum.

Because I’m doing weights, I’ll tend to also eat a bit more.

  • Breakfast: Scrambled eggs, bacon and avocado on sourdough
  • Lunch: Chicken and halloumi salad, with protein shake
  • Dinner: Chicken fajitas, with extra broccoli, spinach and peppers

Wednesday is for relaxing and pilates

Wednesday tends to be a ‘day off’ for me. That said, I still try to eat very well and I also do a pilates session with my wife — following a YouTube video. It’s really good for a nice bit of bonding! And it’s very effective for your core and abs.

In terms of food, I still try to maintain a healthy diet.

  • Breakfast: Granola with low fat yogurt, honey and berries
  • Lunch: Chicken salad with avocado, pine nuts and balsamic vinegar
  • Dinner: Chicken wings with padron peppers, garlic bread and homemade balsamic red onions

Thursday is for upping the intensity

After a relative day off on Wednesday, I like to get back to it on a Thursday. I’ll mix it up, and do a 30-minute HIIT session in the morning, full of ‘pulse raising’ exercises such as skipping, burpees and mountain climbers. I’ll also throw in some leg exercises, such as knee drives, squats and lunges. Depending on how I feel in the afternoon, I’ll try to do a minimum of a 5k run.

Because I know I’m going to be burning a lot of calories on this particular day — and because I don’t want to be too far into a calorie deficit and lose the muscle I have — I eat a little more on Thursdays.

  • Breakfast: Porridge with berries
  • Lunch: Homemade soup with chicken goujons and toast
  • Dinner: Sea bass with green beans, roquito peppers and potato dauphinoise

Friday is ‘pull day’

After ‘push’ day on Tuesday, Friday is my ‘pull day’, using the weights at my house. This means I’ll be doing exercises that hit my back, biceps and hamstrings. This type of workout will usually take me an hour to complete — and it’ll be tough.

As such, I try to increase my protein on any days where I have a weight session. I’ll always have a protein shake in-between meals, too.

  • Breakfast: Protein pancakes with banana and maple syrup
  • Lunch: Chicken soup with bread
  • Dinner: Pie with mash, greens, carrots and gravy

Saturday and Sunday are for clearing your head

I try to go for a small run each day on the weekend, just to maintain my fitness levels — but also to clear my head. Lockdown has been a real struggle for me mentally, so I use running to just take my mind off things. It really does help.

With regards to food, I don’t track what I eat over the weekend, and really just eat whatever I like — be that a Chinese takeaway, pizza or fish and chips.

Want more fitness content? Let London Fitness Guy teach you five brand new exercises…

Become a Gentleman’s Journal member. Find out more here.

Further Reading