1) Who is Luke Gervais? (where are you from, what do you do, a bit about yourself (hobbies, etc)
I was born in San Antonio at Lackland Air Force Base. But grew up in Cheyenne, Wyoming for the most part. I have my Bachelors in Exercise Physiology, and thought I wanted to be an Optometrist. But after doing personal training and working other Sales jobs. I found that I really enjoyed working with people more than going to school. So now I own a small pest control company here in Houston and do personal training on the side for clients.
2) How many years have you been training?
I started exercising about 10 years ago. But I really didn’t know what I was doing til about two years ago.
3) Whats been the most challenging/hardest part of your journey so far? and how have you overcome them (set backs, rejections, injuries, basically anything difficult that you have had to overcome)
I tore my labrum years ago when I first started training. I was trying to go too heavy on my dumbbell shoulder press. I asked a guy to spot me that looked like he knew what he was doing. But instead of spotting me by helping me push the weight straight upward, he pushed my arm back and away from my body. That popped my shoulder out of place and kept me away from the weight room for sometime until it somewhat healed up because I didn’t have enough money at the time for surgery.
4) What does your typical workout/diet routine look like?
My current split is:
Monday- chest and shoulders
Tuesday- back, traps, and arms
Wednesday- hamstrings and glutes
Thursday- chest and biceps
Friday- back, triceps
Saturday - quads and calves
I have my diet on a macro basis. I like to keep my protein around 250 grams, carbs around 330 grams and fat around 45 grams. I’m currently doing a clean bulk to try to throw a bit more muscle on, that’s why my carbs are so high.
5) What new knowledge have you learned over this past year regarding training, lifestyle and nutrition?
I used to be a bad shoulder bencher. I’m finally understanding how to squeeze my scapula and press with my chest instead of my shoulders. That has been a huge game changer for me in growth.
I also finally hired someone to meal
Prep my meals for me. Now instead of missing a meal or getting something unhealthy because I was in a hurry. I have no excuses and can focus more on my training.
6) Whats your favourite cheat/Treat meal?
I love cheesecake 🤤
7) one supplement that you could not live without?
I feel like I can live without supplements, because they’re just there to help me supplement my real diet. But with that being said I absolutely love taking fish oil. I genetically have an issue with low HDLs, fish oil has always helped me keep that number up. I can tell a difference from when I take it and when I don’t.
8) If you had to start out from scratch with your physique what would you do differently and why?
I would do so much differently. First I wouldn’t have that guy spot me that messed my shoulder up. Second I would focus more on training legs throughout my fitness journey, not just within the past year.
9) Who do you look up to in the fitness industry and why?
I really look up to Flex Lewis. I had the opportunity to meet him at a few different expos and when other athletes were trying to charge money to take a picture with them. I offered to buy some of his products for a picture and he looked at me like he was almost offended. He said “I don’t want your money. You coming out here to support me is what matters the most to me, thank you for that.” I was really impressed by how much he appreciates his fans.
10) If you had to give one bit of advice to people starting out what would that be?
Don’t believe everything you read online. There is a lot of great information on diets and workouts online. But also a ton of information online by people who just want to make a quick buck. Find valid sources of information and don’t be afraid to challenge them to learn for yourself.
I always tell clients that I train. If I’m still training you in 6 months from now and you haven’t learned enough to do this on your own, I’ve failed you as a trainer. I should be teaching you along the way why you’re doing what you’re doing, and how that benefits you.
11) What new goals are on the horizon?
I’ve never been on stage, and would absolutely love to finally get on there for Classic Physique and show the world what I’ve got.
12) Where can people find you? (website, social media accounts)
I’m on Instagram as @thelukeforce .
I’m teaming up with a good friend of mine to start a YouTube channel, so be on the lookout for that.
