How Luke Macfarlane Got Jacked: Workouts, Diet, and More

Luke Macfarlane, known for his roles in Bros and numerous Hallmark movies, has significantly transformed his physique in recent years. Here’s an in-depth look at how he achieved his impressive body through a rigorous workout regimen and disciplined diet.

Workout Routine

Luke Macfarlane’s fitness journey includes a mix of strength training, cardio, and functional exercises. Here’s a breakdown of his typical workout routine:

1. Strength Training:

• Weightlifting: Luke focuses on a traditional bodybuilding split, working different muscle groups each day. This includes exercises like bench presses, squats, deadlifts, and rows.

• Functional Training: Incorporates exercises that improve overall body strength and coordination, such as kettlebell swings, TRX exercises, and compound movements.

2. Cardio:

• High-Intensity Interval Training (HIIT): To maintain low body fat and high cardiovascular health, Luke incorporates HIIT sessions. These workouts involve short bursts of intense activity followed by rest periods.

• Steady-State Cardio: Regular running, cycling, or swimming sessions to build endurance and keep his heart rate up.

3. Core Workouts:

• Luke emphasizes core strength with exercises like planks, ab rollouts, and leg raises. This not only helps in achieving defined abs but also improves overall stability and strength.

4. Flexibility and Recovery:

• Yoga and Stretching: Regular yoga sessions help Luke maintain flexibility and reduce the risk of injuries.

• Active Recovery: Light activities such as walking or gentle swimming to promote blood flow and muscle recovery.

Diet Plan

Macfarlane follows a well-rounded diet plan designed to support his intense training regime. His diet focuses on lean proteins, healthy fats, and complex carbohydrates to fuel his workouts and aid in muscle recovery.

1. Protein:

• Sources: Chicken, turkey, lean beef, fish, eggs, and plant-based proteins like beans and lentils.

• Intake: Ensures he consumes enough protein to support muscle repair and growth, typically around 1 gram of protein per pound of body weight.

2. Carbohydrates:

• Sources: Whole grains (brown rice, quinoa, oats), sweet potatoes, and a variety of vegetables.

• Role: Provides the necessary energy for his high-intensity workouts and daily activities.

3. Fats:

• Sources: Healthy fats from avocados, nuts, seeds, and olive oil.

• Balance: Maintains a balanced intake of fats to support overall health and hormonal balance.

4. Hydration:

• Drinks plenty of water throughout the day to stay hydrated, especially important given his intense training routine.

5. Supplements:

• Protein Shakes: Used post-workout to ensure quick protein intake.

• Vitamins and Minerals: Takes supplements as needed to fill any nutritional gaps.

Lifestyle and Training Philosophy

Macfarlane’s approach to fitness goes beyond just physical workouts. He believes in a holistic approach that includes mental wellness and emotional health. Regular meditation and mindfulness practices are a part of his routine, helping him stay focused and balanced.

In addition to his solo workouts, Luke often trains with a personal trainer to ensure his technique is correct and to keep his workouts varied and challenging. This partnership allows for tailored adjustments to his regimen, keeping his body in top shape for his demanding acting roles.

Luke Macfarlane’s impressive physique is a result of disciplined training, a carefully planned diet, and a holistic approach to health and wellness. By balancing strength training with cardio, maintaining a nutritious diet, and emphasizing recovery, he has achieved a body that not only looks good but also supports his active lifestyle and career demands.