John Graham Harper
Level 1
I’m John Graham Harper, CEO and founder of Lumaflex, revolutionizing red light therapy for recovery, performance, and wellness. As a former rugby player, amateur boxer, and competitive bodybuilder, I faced injuries and slow recovery, leading me to discover red light therapy. Seeing its benefits, I created Lumaflex—a portable, flexible, and durable solution for athletes and everyday users. Awarded by TIME, Fast Company, ISPO, and more. Reach me at [email protected].
At Home Tests & Kits
Gadgets & Equipment
My Routines
Current Prep Phase – Classic Physique Competition Season
I’m currently 5 weeks out from the first of three bodybuilding competitions I’m entering this year, aiming for the Classic Physique category. That means I'm training with a strong focus on symmetry, proportion, and leg development, and following a hypertrophy-based training split paired with cardio for fat loss.
My diet and training are kept strict but adaptive, with changes made week by week based on progress and condition. I'm also integrating daily red light therapy using Lumaflex to support recovery, hormonal balance, and overall performance.
Note: While this plan outlines proteins and carbs, I include vegetables in every meal for fiber, micronutrients, and digestion.
Morning Routine (Daily)
- Lumaflex RLT – done before getting out of bed, 10 min each on:
- Head
- Chest
- Back of the neck
- Gut
- Cold shower (2–3 minutes)
- 40–45 min fasted cardio (e.g., incline treadmill, outdoor walk, cycling)
- Hydration (water with lemon or electrolytes)
- Black coffee (optional)
---
Eating Plan - Baseline Diet
I eat every 3 hours, for a total of 4–5 meals per day, sometimes 6, depending on the day and training volume.
Meal 1 (Post-Cardio)
- 4 whole eggs
- 150g carbs (bread, rice, or noodles)
- 30–35g egg whites
- Pink Himalayan salt
- + Veggies
Meal 2 (3 hours later)
- 150g lean protein (chicken, beef, fish, or pork)
- 150g carbs (rice or noodles)
- + Veggies
Weight Training Session follows Meal 2 – always
Meal 3 (3 hours later)
- Repeat Meal 2
- + Veggies
Meal 4 (3 hours later)
- 150g lean protein (fish or lean meat)
- Salad or greens
Whatever meal is before bed I take out the carbs for that final meal
---
Training Split + Cardio
Post-Workout
- 20 minutes steady-state cardio
Weekly Training Split
- Day 1: Legs + Glutes
- Day 2: Shoulders
- Day 3: Arms
- Day 4:Glutes + Hamstrings
- Day 5:Upper Back + Upper Chest
- Day 6: Active recovery or mobility
- Day 7: Rest
Because I’m competing in Classic Physique category, I train legs intensely twice per week. I also apply extra Lumaflex RLT sessions to my legs before end to support deep tissue recovery and reduce soreness.
---
Week 1 – Baseline Diet
- Maintain steady intake daily (no manipulation)
Week 2 – Carb Loading Diet
- Day 1 (Legs + Glutes): 2x baseline carbs (High Carb)
- Day 2 (Shoulders): 0.5x baseline (Low Carb)
- Day 3 (Arms): 0.5x baseline (Low Carb)
- Day 4 (Glutes + Hamstrings): Baseline (Normal)
- Day 5 (Back + Chest): 0.5x baseline (Low Carb)
- Days 6–7: Adjust based on how my body is responding
---
Evening Routine (Daily)
- Lumaflex Therapy – 10 min each on:
- Head
- Chest
- Back of the neck
- Gut
- + Trained muscle group of the day (especially legs)
I’m currently 5 weeks out from the first of three bodybuilding competitions I’m entering this year, aiming for the Classic Physique category. That means I'm training with a strong focus on symmetry, proportion, and leg development, and following a hypertrophy-based training split paired with cardio for fat loss.
My diet and training are kept strict but adaptive, with changes made week by week based on progress and condition. I'm also integrating daily red light therapy using Lumaflex to support recovery, hormonal balance, and overall performance.
Note: While this plan outlines proteins and carbs, I include vegetables in every meal for fiber, micronutrients, and digestion.
Morning Routine (Daily)
- Lumaflex RLT – done before getting out of bed, 10 min each on:
- Head
- Chest
- Back of the neck
- Gut
- Cold shower (2–3 minutes)
- 40–45 min fasted cardio (e.g., incline treadmill, outdoor walk, cycling)
- Hydration (water with lemon or electrolytes)
- Black coffee (optional)
---
Eating Plan - Baseline Diet
I eat every 3 hours, for a total of 4–5 meals per day, sometimes 6, depending on the day and training volume.
Meal 1 (Post-Cardio)
- 4 whole eggs
- 150g carbs (bread, rice, or noodles)
- 30–35g egg whites
- Pink Himalayan salt
- + Veggies
Meal 2 (3 hours later)
- 150g lean protein (chicken, beef, fish, or pork)
- 150g carbs (rice or noodles)
- + Veggies
Weight Training Session follows Meal 2 – always
Meal 3 (3 hours later)
- Repeat Meal 2
- + Veggies
Meal 4 (3 hours later)
- 150g lean protein (fish or lean meat)
- Salad or greens
Whatever meal is before bed I take out the carbs for that final meal
---
Training Split + Cardio
Post-Workout
- 20 minutes steady-state cardio
Weekly Training Split
- Day 1: Legs + Glutes
- Day 2: Shoulders
- Day 3: Arms
- Day 4:Glutes + Hamstrings
- Day 5:Upper Back + Upper Chest
- Day 6: Active recovery or mobility
- Day 7: Rest
Because I’m competing in Classic Physique category, I train legs intensely twice per week. I also apply extra Lumaflex RLT sessions to my legs before end to support deep tissue recovery and reduce soreness.
---
Week 1 – Baseline Diet
- Maintain steady intake daily (no manipulation)
Week 2 – Carb Loading Diet
- Day 1 (Legs + Glutes): 2x baseline carbs (High Carb)
- Day 2 (Shoulders): 0.5x baseline (Low Carb)
- Day 3 (Arms): 0.5x baseline (Low Carb)
- Day 4 (Glutes + Hamstrings): Baseline (Normal)
- Day 5 (Back + Chest): 0.5x baseline (Low Carb)
- Days 6–7: Adjust based on how my body is responding
---
Evening Routine (Daily)
- Lumaflex Therapy – 10 min each on:
- Head
- Chest
- Back of the neck
- Gut
- + Trained muscle group of the day (especially legs)
