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John’s muscle power goes full Force

According to his own colleagues Karan Johar and Imran Khan, actor John Abraham has the best butt in the industry. The actor has now taken on the challenge of beefing up his body even more for his upcoming action thriller, Force.

bollywood Updated: Oct 01, 2011 01:14 IST
Priyanka Jain

According to his own colleagues Karan Johar and Imran Khan, actor John Abraham has the best butt in the industry. The actor has now taken on the challenge of beefing up his body even more 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.” However, for his upcoming film, Force, the trainer-actor duo had to work hard. Channa says, “His brief to me was to get more muscle power and flexibility, since he is 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 Channa. He says, “Once, after a fight sequence, John suffered a wrist injury and it was 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.”

But, 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

Monday
Chest and triceps

Tuesday
Back and abs

Wednesday
Cardio: Abdominal workout
Crunches and leg raises
30 minutes jogging

Thursday
Legs: This is the main
workout.
Squatting
Lunges
Step up/ leg press
Leg Curl
Sitting and standing calf raises

Friday
Shoulder and biceps workout
Saturday
Cardio
Abdominal workout
Crunches and leg raises
30 minutes of jogging

Sunday
Day of rest

John’s Diet

His diet consists of six meals a day. Carbohydrates, Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat, Fibre, Broccoli, papaya, musk melon, apple, orange, sweet lime 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
1pm: Sprouts, vegetables, dal, curd, roti, and a carrot
4pm: Black coffee/ green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7pm: Whey protein or milk and water
10 pm: Sprouts, salad, vegetable soup.