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'Gained 8 kilo muscle in 8 months'

bollywood Updated: Sep 10, 2011 16:10 IST
Priyanka Jain
Priyanka Jain
Hindustan Times
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According to his own colleagues Karan Johar and Imran Khan, John Abraham has the best butt in the industry. The actor has now taken on the challenge of increasing his muscle weight for his upcoming action thriller, Force.

Trainer Vinod Channa says, “Since John comes from a modelling background, he has always had a good shape. His chiselled physique isn’t difficult to maintain because he is a mesomorph body type. This means even if he does fewer exercises, he will see results quickly.” For his upcoming film, Force, however the trainer-actor duo had to work hard. He says, “His brief to me was to get more muscle power and flexibility, since he will be doing hardcore action in the film.” The actor plays an encounter specialist in Force and was last seen performing stunts in Dhoom (2004).

Despite coming down with fever and multiple injuries, the actor didn’t slow down even once during his eight-month training, informs Vinod. He says, “Once, after a fight sequence, John suffered a wrist injury and only after 15 minutes of intense exercise that I noticed his discomfort. But he insisted that we continue with the exercises,” adding, “At other times, he has come regularly for workouts in spite of his fever. He hits the gym at odd hours, and despite emotional ups and downs in his life, follows the exercise and diet prescribed to him. That’s how he managed to gain eight kilos of muscle in just eight months, and also increased the circumference of his biceps from 16 to 18½ inches.”

The actor recently made the rounds of Gold’s Gym, sharing his fitness secrets. Being a vegetarian, was it more difficult for John to put on muscle as opposed to someone who eats eggs and non-vegetarian food? “Yes, but we made up for it by adding multi-vitamin and multi-minerals, fatty acids, lots of milk, curd, sprouts, different pulses, whey protein supplements, shakes and soya to recover protein requirements in his diet. Another roadblock was his tendency to put on both fat and muscle very easily, and so we had to be careful,” says Channa.

John’s workout
Chest and triceps
Back and abs
Abdominal workout
Crunches and leg raises
30 minutes jogging
Legs: This is the main workout.
Step up/ leg press
Leg Curl
Sitting and Standing calf raises
Shoulder and biceps workout
Abdominal workout
Crunches and leg raises
30 minutes of jogging
Day of rest

John’s Diet
His diet consists of six meals a day. Each meal rich in carbohydrates (to gain weight), protein and a small amount of fibre.
Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat
All salads, broccoli, papaya, musk melon, apple, orange, sweet lime — whole fruits not just juice, and green vegetables
Daily meal routine
8 am: Black coffee/green tea, protein shake, sprouts, a potato (sweet potato/corn/wheat flakes/brown bread), an apple
10:30 am: Whey protein or milk and water mixed in equal volumes
1 pm: Veg- sprouts, vegetables, dal, curd, roti, and a carrot
4 pm: Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7 pm: Whey protein or milk and water mixed in equal volumes
10 pm: Sprouts, salad, vegeteble soup.