Reaching the big 5-0 is enough to focus any man’s mind, and actor Jamie Lomas is no different. Best known for his role as Warren Fox in the long-running Channel 4 soap Oak treesas well as his role as Jake Stone in EastEndersLomas has been a fixture on our TV screens and in our living rooms for nearly 20 years, but like any man, reaching his half-century forced him to reevaluate where he stands in life.
‘Everyone at work says, “Wow, you look so different”‘
“I’ll be 50 next year,” Lomas says Men’s health“So I wanted to try to get in the best possible shape.”
The actor has overhauled his diet and become more rigorous with his workouts. He is now in the shape of his life. We spoke to Lomas about the workout and nutrition strategy he used to lower his body fat percentage and boost his energy levels.
The mission
Be one Oak trees regular is pretty hectic, and the weekly schedules are packed. Lomas doesn’t have the luxury of a lot of free time to spend in the gym or preparing food. “You work 12 hours a day, and then you come home and you have to learn the lines for the next day,” he says. “It’s pretty hard to find that time to go to the gym and eat right.”
When he was training before, Lomas says, his sessions always revolved around cardio and boxing. Strength and hypertrophy training were never on the agenda, which is why he enlisted the help of his trainer Steve Chambers of Ultimate Performance before beginning his transformation. “It was so hard to get (boxing) into my schedule,” Lomas says. “I like to do a lot of weights, but now I’m learning how to train with a performance goal.”
Training wasn’t the only area for improvement, though. Lomas also explains that his diet now includes a lot of healthier food options than it used to, meaning pizza nights with popcorn and chocolate have largely been replaced by steak and veggies. He also tries to avoid eating after 7:30 p.m. these days.
The diet
As the saying goes, abs are made in the kitchen. If you want to know how Lomas built his abs, look no further than his daily diet.
- After morning workout: “I always have a protein shake after I finish my workout and then I try not to eat again until lunchtime,” says Lomas.
- Breakfast: Simple omelette.
- Lunch: Steak with scrambled eggs.
- Dinner: Steak, egg or salmon with vegetables and potatoes.
- Snack: Strawberries, blueberries, raspberries with Greek yogurt and honey.
The training
Lomas prefers to train early in the morning and gets up early to do so. “I literally wake up at 5 in the morning to go to the gym three days a week,” he says.
It’s no surprise that hypertrophy training was at the heart of his routine to transform his physique. Lomas focused on compound movements like bench press, rows and squats, while closing out his sessions with exercises like chest flys. “We go in and do a couple warm-up sets, and then we do decline bench press. I started off pretty low (in strength), but I’m pretty strong now.”
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Lomas gradually increased the intensity of his workouts as he progressed, doing three sets per exercise and adding weight throughout his workout. One constant in his program, however, is the prowler, which he often uses as a high-intensity finisher. “We finish with three sets on the prowler, which I absolutely hate. I either drag it or push it,” says Lomas.
The training
Curious about how the soap star got his six-pack? Check out his upper body workout.
Session 1: Top Focus
- A1) Decline bench press, 4 x 8, 3-1-1-1, 30s rest
- A2) Supinated grip pulldown, 4 x 8, 3-1-1-1, 60s rest
- B1) Seated Cable Chest Press, 3 x 10-12, 3-1-1-1, 30s rest
- B2) Dumbbell prone rows, 3 x 10-12, 3-1-1-1, 60s rest
- C1) Lying triceps dumbbell extensions, 3 x 10-12, 3-1-1-1, 30s rest
- C2) EZ bar curls with reverse grip, 3 x 10-12, 3-1-1-1, 60s rest
- D1) Seated sled pull (with rope), 3 x track, 60s rest
The results
“Everyone at work is like, ‘Wow, you look so different.’ When you start noticing those little changes in your body and people start commenting on it. You know, that can turn you on.”
In terms of numbers, Lomas has lost a lot of weight. “I think I’ve lost 1.5 st, which is incredible.” His body fat has dropped from 19% to 11% – a great achievement – but he doesn’t plan on finishing there.
It’s not all about aesthetics, either. “My energy level has gone through the roof,” he says. “I feel like a different person. You are what you eat, that’s true. And you know what it is now? I really enjoy working out. That’s the biggest thing. You know, before it was a bit of a chore. Now I really enjoy it because it makes me feel that way. That’s the goal, to look good and feel good.”
We cannot help but agree.
Kate is a fitness author for Men’s Health UK where she regularly delivers workouts, training tips and nutrition guides. She has a postgraduate diploma in Sports Performance Nutrition and prior to joining Men’s Health, she was a nutritionist, fitness author and personal trainer with over 5,000 hours of coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she’s not lifting weights in her garden, you can find her walking her dog.
