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Want an eight pack like John Abraham?

Muscular actor Abraham’s trainer Vinod Channa decodes how the actor is building a never-before-seen body for this film. The fitness trainer says that Abraham has a perfect physique thanks to his mesomorph body type.

health and fitness Updated: Feb 17, 2011 18:40 IST
Priyanka Jain

For his forthcoming film, Nishikant Kamat’s Force, John Abraham is supposed to sport an extraordinary physique. The actor will sport an eight-pack in the movie and show his muscle power in the remake of the Tamil film Khaka Khaka, which is being produced by Vipul Shah.

Though Abraham did show off his behind in Karan Johar’s Dostana, he hasn’t done an action movie in a while. He was last seen doing some fight sequences in Dhoom.

In Kamat’s film, Abraham plays an encounter specialist and is paired with Genelia D’souza. Abraham’s trainer Vinod Channa decodes how the actor is building a never-before-seen body for this film. The fitness trainer says that Abraham has a perfect physique thanks to his mesomorph body type. According to Channa, “People born with his body type are the athletic type. Even if they do few exercises or not exactly accurate forms of exercise, they get results quickly.”

John AbrahamChanna informs that Abraham worked very hard to get an extraordinary physique for his forthcoming film. "Not only did he burn the gym floor at odd hours, he also maintained a strict diet regime," says the trainer. He informs that Abraham’s physique was such that he would put on, both, fat and muscle both very easily and hence they had to be careful.

Nutrition Step by step guide
John is a vegetarian, and it is very difficult to get protein sources in a veg diet. So we went strict on soya, sprouts and whey protein to recover his protein requirements. His diet consists of six meals a day. Each meal with carbohydrates (to gain weight), protein and a small amount of fibre.

Protein source
Veg — milk, curd, sprouts, different pulses, soya and whey protein supplement
Non-veg — chicken, fish, and egg whites

Carbohydrates
Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat

Fibre
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, four eggwhites/1 potato (sweet potato/corn/wheat flakes/brown bread) / one apple
10:30 am- Whey protein or milk and water mixed in equal volumes
1pm- Chicken or fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal, curd, roti, and one carrot
4pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7pm- Whey protein or milk and water mixed in equal volumes
10pm- Boiled fish, chicken or egg (bhurji / omelette) with roti or 2-3 whole wheat bread slices
Avoid Maida products, sweets, oily food and rice.

Vinod Channa decodes Abraham’s routine

Monday
Chest and Triceps: Warm up, Bench press — incline and decline both — 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps only
Dbl fly: parallel bar/dips, bar two sets, 15 repetitions
Triceps push down: 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps only
Triceps both hands dumbbell triceps and triceps kick back two set, 15 reps

Tuesday
Back and abs: Bend over barbell row four sets, 15 reps
One hand DBL row two sets, 15 reps
Lat (for wings) pull down
2 sets, 15 repetitions
Shrugs (for collar muscles)
3 sets, 15 repetitions
Dead lift or back extension
3 sets, 15 repetitions
Abdominal workout
Crunches and leg raises
3 sets, 15 reps

Wednesday
Cardio: Abdominal workout
Crunches and leg raises
3 sets, 15 reps
30 minutes of jogging

Thursday
Legs: This is the main workout.
Squatting – 4 sets, 15 reps
Lunges 2 sets, 15 reps
Step up/ leg press — two sets, 15 reps
Leg Curl – 3 sets, 15 reps.
Sitting and Standing calf raises — 3 sets, 15 reps

Friday
Shoulder /biceps
Shoulder overhead press — 3 sets, 15 reps
Side lateral raises – 4 sets, 15 reps
Rear deltoid exercise — 2 sets, 15 reps
Bicep curl with barbell — 3 sets, 15 reps
Alternate dumbbell curl — 2 sets, 15 reps
Hammer curl — 2 sets, 15 reps

Saturday
Cardio
Abdominal workout
Crunches and leg raises — 3 sets, 15 reps
30 minutes of jogging

Sunday
Day of rest