Luke Hopkins Diet Plan and Workout Routine

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Luke Hopkins is a fitness enthusiast and content creator who shares his daily life and fitness routines on YouTube. 

On a typical day, Luke Hopkins starts his day early, around 5:06 AM. He starts his day with a fitness check, usually showing his workout attire. 

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.

Luke Hopkins Diet Plan and Workout Routine
via luke hopkins instagram

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.

He also shares some daily meals and snacks, typically consisting of simple carbs, protein sources like chicken and egg beaters, and various supplements to support his fitness goals.

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.

Towards the end of the day, Luke heads to the gym for his workout, emphasizing that his current workout routine is intense, focusing on back and arm exercises.

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 Height5 Feet and 8 Inches
Luke Hopkins Weight75 KG to 80 KG
Luke Hopkins Date of Birth2003
Luke Hopkins Age20 Years
Luke Hopkins NationalityAmerican

Luke Hopkins Diet and Nutrition Plan

Luke Hopkins fitness
via luke hopkins instagram

Luke Hopkins follows a structured diet plan that aligns with his fitness goals, particularly during cutting phases. 

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 diet plan
via luke hopkins instagram

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. 

Additionally, he uses electrolyte supplements in his water to maintain electrolyte balance, which is crucial, especially when following a structured fitness regimen.

Luke Hopkins’ diet plan is structured to provide the necessary nutrients while maintaining a caloric deficit during his cutting phase. 

It includes balanced macronutrients, strategic snacking, and supplements to support his fitness goals and overall health. 

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 workout
via luke hopkins instagram

Luke Hopkins maintains a rigorous training and workout routine that aligns with his fitness goals, often preparing for bodybuilding shows and maintaining a lean physique. 

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.

Football Coaching

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.

luke hopkins training program
via luke hopkins instagram

Hydration and Nutrition

Luke Hopkins maintains proper hydration throughout the day and follows a specific nutrition plan that supports his fitness goals. 

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

Luke Hopkins includes various supplements in his routine to support his health and fitness. These include ashwagandha, fish oil, vitamin D, calcium, magnesium, and a multivitamin.

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.

Sleep Preparation

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.

Luke Hopkins’ training and workout routine are structured around his fitness goals, often involving maintaining a lean physique and preparing for bodybuilding shows. 

His day includes training, coaching, mindful recovery, proper nutrition, hydration, and supplementation to support his active lifestyle and fitness journey.

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