Luke Hopkins is a fitness enthusiast and content creator who shares his daily life and fitness routines on YouTube.
He mentions that he has trouble sleeping as he’s in the midst of a prep phase, so he has decided to utilize his early mornings for recovery activities.
His morning routine includes a visit to KMK, where he trains. He does various recovery activities there, like compression sleeves, a cold tub, and a sauna.
While doing these activities, he takes multiple supplements such as VPN Strong Greens, creatine, and electrolytes.
He also uses Notion’s task management app to plan his day and keep track of his tasks.
After his recovery session, Luke Hopkins heads to Prep, the school he attended, and now coaches football. His coaching duties occupy his morning until around 9 AM.
Following football practice, he heads home, and the rest of his day is filled with client meetings, content creation, and workouts.
He emphasizes the importance of staying active throughout the day by following the “Thousand Step Rule.”
This involves taking short walks outside to get natural light exposure and increase non-exercise activity throughout the day.
Throughout the day, he balances his workouts, client meetings, content creation, and self-care routines like stretching and yoga. He also highlights the importance of staying hydrated.
Finally, he wraps up his day with a last meal, some stretching, and a brief yoga session before heading to bed, aiming for a 5 AM wake-up time the next day.
Overall, Luke Hopkins’ day is busy, filled with fitness-related activities, client meetings, and content creation for his YouTube channel, all while prioritizing recovery and self-care.
|Luke Hopkins Height||5 Feet and 8 Inches|
|Luke Hopkins Weight||75 KG to 80 KG|
|Luke Hopkins Date of Birth||2003|
|Luke Hopkins Age||20 Years|
|Luke Hopkins Nationality||American|
Luke Hopkins Diet and Nutrition Plan
His daily eating routine is designed to support muscle retention, energy levels, and overall health while maintaining a caloric deficit.
Here’s a breakdown of his diet plan:
Luke Hopkins Breakfast
Luke Hopkins typically starts his day around 5:30 AM with a nutritious breakfast. His morning meal includes a combination of oats, protein powder, Cheerios, and frozen blueberries.
These ingredients provide a balanced mix of carbohydrates, protein, and fiber to keep him full and energized throughout the morning.
He adds a touch of pumpkin spice for flavor, making his breakfast satisfying and seasonally enjoyable.
Luke Hopkins Mid-Morning Snack
Luke Hopkins enjoyed a mid-morning snack around 8:30 AM after completing his first client session. He opts for three rice cakes topped with honey and peanut butter sprinkled with Pink Himalayan salt.
This snack offers a blend of carbohydrates, healthy fats, and a touch of sweetness, making it a satisfying treat.
Luke Hopkins Lunch
Luke’s Hopkins lunch, typically consumed between 11:30 AM and 12 PM, consists of egg whites, avocado, a bagel, and Tabasco sauce for added flavor.
This balanced meal incorporates protein from the egg whites, healthy fats from the avocado, and carbohydrates from the bagel. It provides essential nutrients to fuel his afternoon activities.
Luke Hopkins Pre-Workout Snack
Luke Hopkins enjoys a pre-workout snack as he prepares for his gym session around 3 p.m. This snack includes caramel rice cakes, a banana, peanut butter, and a sprinkle of pumpkin spice.
This combination offers a quick energy boost before hitting the gym.
Luke Hopkins Post-Workout Meal
Luke Hopkins refuels with a post-workout meal after completing his workout, usually in the late afternoon. This meal includes chicken and golden potatoes, which provide a source of protein and carbohydrates to aid recovery.
Avocado adds healthy fats to the mix, contributing to a well-rounded post-exercise meal.
Luke Hopkins Afternoon Snack
Around 5 PM, Luke Hopkins treats himself to a simple and sweet snack, often a chocolate or caramel rice cake. While it’s a modest indulgence, it satisfies his taste buds and helps prevent late-afternoon cravings.
Luke Hopkins Dinner
Luke’s Hopkins dinner, typically consumed around 7 p.m., includes egg whites and chicken.
This meal is protein-focused, with minimal carbohydrates, designed to avoid excessive carb intake before bedtime, which could disrupt sleep.
It aligns with his goal of maintaining a caloric deficit during his cutting phase.
Luke Hopkins Supplements
Luke Hopkins incorporates several supplements into his daily routine to support overall health and fitness. These supplements include ashwagandha, fish oil, vitamin D, calcium, magnesium, and electrolytes.
These supplements help cover potential nutrient gaps and support his body’s needs during intense training and dietary restriction.
Proper hydration is a crucial aspect of Luke’s diet plan. He emphasizes the importance of drinking plenty of water throughout the day.
Luke Hopkins’ diet plan is structured to provide the necessary nutrients while maintaining a caloric deficit during his cutting phase.
However, it’s important to note that individual dietary needs can vary, and consulting with a healthcare professional or registered dietitian is recommended before making significant changes to one’s diet.
Luke Hopkins Workout Routine
Luke Hopkins Morning Recovery Routine
Luke Hopkins starts his day at 5:30 AM with a focus on recovery. As he mentions, sleep can be challenging during the cutting phase, so he utilizes early mornings for therapeutic activities.
This includes wearing compression sleeves, immersing himself in a cold tub, and spending time in the sauna.
During these sessions, he consumes supplements like VPN Strong Greens, creatine, and electrolytes to aid recovery and hydration.
Mindful Morning Planning
While in recovery mode, Luke Hopkins uses the time to plan his day. He manages his schedule, client meetings, and daily tasks using Notion, a productivity app. This allows him to stay organized and ensure he’s on track to meet his goals.
Luke’s Hopkins day also involves coaching high school football, which he passionately engages in.
This activity adds an element of physical activity to his routine and allows him to stay connected with his athletes.
Luke Hopkins Training and Running
Throughout the day, Luke Hopkins fits in his training sessions and runs. He emphasizes quality over quantity and pays attention to his heart rate, maintaining it within the desired zone to optimize his workouts while conserving energy.
Hydration and Nutrition
He incorporates protein sources like chicken, egg whites, and protein supplements. His meals are balanced with carbohydrates like rice cakes and rice and healthy fats from avocados.
He also consumes simple carbohydrates like honey and fruit for quick energy.
Luke Hopkins Supplements
Mindfulness and Recovery
Luke Hopkins practices mindfulness by taking breaks to walk and get fresh air, which also helps him accumulate daily steps.
He also incorporates short yoga sessions into his evening routine to stretch and relax his muscles.
Late-Night Gym Session
Luke’s Hopkins day concludes with a late-night gym session, focusing on his back and arms.
He acknowledges the intensity of his workouts, designed to push his limits and maintain muscle mass during the cutting phase.
Luke Hopkins aims to get sufficient sleep, even in the early mornings. He seeks to rest for about six and a half hours to maintain his 5 AM wake-up time.