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.

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.”

Channa 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