Luke George Male Transformation Coach

Didn’t know how good we had it….

You wouldn’t even believe me…

Sydney 📍

You don’t need to pause your fitness goals while you’re on holiday.

You also don’t need to spend your trip counting every calorie or following a strict workout plan.

Go for a walk and explore your surroundings.
Swim, hike, play games, or fit in a short workout when you can.
Choose activities you enjoy instead of forcing yourself into a routine.

Enjoy the local food, relax, and make memories without feeling guilty.

Staying active on holiday is about balance, not perfection.

Do what you can, enjoy your time away, and get back to your usual routine when you return.

B for basic meals for guys who don’t know who to cook 👆

Easy mince wraps 🌯

Cook 250g of extra lean mince with some chopped onion. Divide the mixture between two tortilla wraps, fold them up and bake at 180°C for 10–15 minutes. Pull them out, let them cool for a minute, then tuck in.

Macros for the two wraps: approximately 583 calories — 59g protein, 47g carbs and 18g fat.

That’s about 292 calories per wrap if you split the mince evenly. Macros are for the mince and tortillas only; onion, oil and any sauces or toppings will add more.

Rice Paper Empanadas 🤷🏻‍♂️

I’m one of you - try these Rice Paper Empanadas for a versatile low carb high protein meal 🥘

Easy crispy rice paper empanadas 👇

1. Preheat the oven to 180°C.
2. Cook 250 g extra-lean mince in a pan, then add 50 g chopped onion and cook until softened.
3. Beat 2 eggs in a shallow bowl. Use them to dampen the rice paper sheets.
4. Divide the mince and onion mixture into four portions. Put one portion in each sheet and roll them up.
5. Place the four rolls on a baking tray and bake for 15–20 minutes, until cooked and crisp.

That’s it — ready to eat!

Approx. macros for all four: 610 calories | 67 g protein | 30 g carbs | 23 g fat

Per roll: 153 calories | 17 g protein | 7.5 g carbs | 5.8 g fat

Estimates include one 30 g serving of rice paper and don’t include oil or dipping sauce.

Guys that can’t cook 🧑‍🍳.

I’m one of you - try these Rice Paper Empanadas for a versatile low carb high protein meal 🥘

Easy crispy rice paper empanadas 👇

1. Preheat the oven to 180°C.
2. Cook 250 g extra-lean mince in a pan, then add 50 g chopped onion and cook until softened.
3. Beat 2 eggs in a shallow bowl. Use them to dampen the rice paper sheets.
4. Divide the mince and onion mixture into four portions. Put one portion in each sheet and roll them up.
5. Place the four rolls on a baking tray and bake for 15–20 minutes, until cooked and crisp.

That’s it — ready to eat!

Approx. macros for all four: 610 calories | 67 g protein | 30 g carbs | 23 g fat

Per roll: 153 calories | 17 g protein | 7.5 g carbs | 5.8 g fat

Estimates include one 30 g serving of rice paper and don’t include oil or dipping sauce.

Morning Runs > Evening Running

And you can’t change my mind

The worst thing about owning a gym