Aamir Khan Workout Schedule and Diet Chart (Full Case Study)

By , February 23rd, 2013 | Bulking up, Celebrities, Motivation, Personal Training | 110 Comments

The Popular Bollywood artist in India Mr. Aamir khan is one of the many inspiring celebrities who’ve truly devoted his time to workout and achieved the fitness goal in a short period. For the Hindi movie Ghajini, Aamir khan has devoted 9 months of time in the process of building his physique, losing weight etc. The transformation is amazing. The main reason for his achievement is proper workout and diet. Why I wanted to write about Aamir khan workout for ghajini is, in a short period of time (9 months) he has transformed to a greater extent.

aamir khan workout diet chart

Aamir khan in his own blog has written about Ghajini workout schedule and diet chart that he has followed to achieve the target. The three most important things in Fitness are a healthy balanced diet, exercise and rest. Calculate how many calories you spend per day, calculate how many calories you need in order to lose weight or gain weight. Now the basic calculation is in order to lose weight, eat fewer calories than you spend. Vice versa to gain weight.

For example: if you spend around 2000 calories per day, then eat your food which amounts to 1800 calories in 24 hours. The calories that you intake must be divided into fat, carbohydrate and protein. Now once you divide and intake, that’s where balanced diet comes into place. Never go for low carbs or high protein. Aamir khan workout diet had a balanced one. For beginners who’re looking forward to what to eat, how to divide your intake and with lot of similar questions, watch out this space later. I will be shedding light on workout diets for beginners.

To rip off your body fat, you should intake proper balanced diet that should actually take out excess fat from your body and not the proteins which supposed to make you lose weight. So, a proper balanced diet is very important. In Aamir khan’s case, he is well guided by nutrition and the diet chart which is to be followed is prescribed according to his health condition. Each person diet chart may differ according to the body condition. He/she needs to check health by doctor before prescribing a diet. This is because; in case you may have health issues like heart problems, diabetes, thyroid, and cholesterol, high BP or anything else.


If you don’t follow proper diet no matter how hard you workout you will not get the results that you want.

Aamir khan diet plan

Aamir khan diet for ghajini includes a balanced diet of both vegetarian and non-veg food items. We heard from his personal trainer Satyajit Chaurasia that Water is very important part of the diet. One must drink 3 to 4 liters of water per day and between workouts you can drink lemon water. Drinking lemon water between workouts will help body to prevent soreness and muscle stiffness. It removes excess acids in the body.

All the diet which is mentioned below is not my assumption. Aamir khan himself has said in the interviews, blogs, videos etc.

Your intake should be divided into 5 to 6 small parts. If you’re going to eat a lot at one time, it is of no use. Your body will take only limited amount of stuff and the rest is actually wasted. So if you divide and intake your food, you’re going to push the required proteins and carbs every two hours that your body wants.

Aamir khan diet throughout the day

Never take oily foods. Take plenty of fresh vegetables and fruits. Eat rotis made of three grain wheat (bajra, jowar and atta). Also snacks include biscuits, brown bread sandwiches, papaya (which helps to relieve constipation problems).

Never load carbs after 8 PM.

If you’re a non-veg eater, you can take 2 pieces of tandoori (chicken breast) for lunch and dinner. Also make sure you load enough egg whites (4-5 per day). Throw away the yellow ones. It is full of fat.

Pre-workout meal

A small carb meal such as bananas, apple, and sweet potatoes can be taken before exercise that helps to build energy.

Aamir khan workout plan

Only with proper warm up you can avoid injuries. A balanced warm up and cool down exercises can build up good muscle. Once done with warm up exercises, carry out with circuit exercises or core exercises. Then, start with weight training. I have categorized weight training into 6 muscles + Abs.


All these exercises for Aamir khan workout plan was made to remove the excess fat content from the body and muscle mass growth without losing the overall weight.

10 minutes of stretching, 40 minutes of abs and sides and then weight training.

Chest (Monday)

  • Bench press
  • Incline Dumbbell press
  • Decline press
  • Dumbbell fly
  • Dumbbell pullover

Shoulder (Tuesday)

  • Military Press
  • Front Shoulder Press
  • Seated Dumbell Press
  • Shoulder Press
  • Bent OverLateral Raise
  • Upright Row

Back (Wednesday)

  • T-bar row
  • Seated cable row
  • Lat pull down front
  • Fronted Chin up
  • One arm dumbbell row
  • Deadlift (thicken up your traps)


Biceps (Thursday)

  • Barbell curls
  • Dumbbell curls
  • Preacher curls
  • Concentration curls
  • Wrist curl
  • Reverse curl

Triceps (Friday)

  • Short grip triceps press
  • Rope pull down
  • Cable Lying Triceps Extension
  • Dumbbell kickbacks
  • Dips behind the back

Leg (Saturday)

  • Squat
  • Lunges
  • Leg press
  • Leg curl
  • Leg extension
  • Seated toe raise for calves

Aamir khan abs workout (8 packs)

  • Decline Crunches
  • Dumbbell side bends
  • Crossover crunches
  • Hanging leg raise
  • Seated knee up

We talked about Diet, workout plan. Now as he says, Train hard, eat clean and sleep at least 8 hours a day. Nothing can happen overnight. Only with regular and consistent training, your body can change.

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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