Farhan Akhtar Workout Schedule and Diet Chart for Bhaag Milkha Bhaag (Full case study)

By , July 26th, 2013 | Celebrities | 26 Comments

Farhan Akhtar, another inspiring bollywood actor who has completely transformed his look into a lean body muscle with full dedication for the movie Bhaag milkha bhaag (run milkha run). The movie is about a world champion runner and Olympian Milkha Singh who is India’s most iconic athletes. Achieving an athletic body type needs lot of hard work and determination. Bulking up or reducing can be done easily when compared to the athletic type of body that requires lot of training and strict eating schedule. What is the major point in achieving the athletic type of body? You need to follow hard training, cardio exercises, and clean diet to start shredding the fat. This will help you to expose your muscles.

farhan akhtar workout

Goal: Lean body muscle

For the movie Farhan akhtar has transformed himself into an athletic body. Basically he has a lean body muscle and little of hard core training for 18 months, has helped him transform into a complete athletic body like the original character Milkha singh. The hard core training has only 40% effect on the output, the rest 60% is made of proper sleep and clean diet. Remember, your muscles need time to recover and you need at least 8 hours of sleep.

Farhan Akhtar Diet Chart

6 to 7 small meals a day

White meat like chicken, turkey, fish, green veggies like broccoli, asparagus, mushrooms.

Make sure all your meals should include carbs, vegetable and a protein.

Watermelon, cantaloupe, grapes, apples and bananas. Also almonds, cashews, pecans, dried apricot and cranberries.

Drink lot of water daily. Antioxidants help your body to repair damage caused by pollution, fried foods and exercise. Fruits and veggies which contain Vitamins A, C and E, Zinc and Selenium are antioxidants.

Sweet potatoes, red peppers, tomatoes, carrots, kiwi fruit, grapes, blueberries and mango are just a few of the many foods rich in antioxidants.

Pre – Workout meal plan: 1 Piece of fruit and few gms of carbs.

Post workout: Protein supplements.

Lunch – Chicken, tuna, turkey, roast beef, wheat bread, sandwiches, 2 cups of milk and a fruit.

Snacks – Tuna fish sandwich, fruits, protein bar, apple, milk etc.

Dinner – 1-2 pieces of chicken or beef, 1 cup brown rice, salad or green veggies, 2 pieces of wheat bread.

Carbohydrates are the chief source of energy in a diet plan for athletes. Stocking up on the right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations.

Farhan Akhtar Workout Schedule

Before planning out the workout schedule, make sure you stay hydrated during workouts by drinking water or energy drinks. Also don’t forget to warm-up prior exercising and make sure to cool down by stretching your muscles out. This will help you to enjoy injury free exercises.

farhan akhtar

Now coming back to the athletic body of Farhan Akhtar, great effort has been put by his trainer Samir Jaura and Melwyn crasto, athletics coach for Central Railway system India.  Melwyn took care of his running style and Samir on his fitness.

Farhan akhtar worked out 4 hours daily in two shifts. 45 to 60 minutes of Jogging, 20 minutes of stretching, cycling, Altitude training, etc.

Circuit training plays a major role and it’s a effective one where you perform various exercises back to back with no rest in between.

The main goal is to increase the endurance. Running on the treadmill is a wonderful endurance workout. Also you can use elliptical machine, stair master.

Simply cardio alone won’t bring that athletic type to your body. Mix of cardio and weight training will help your body to get toned. It is called resistance training.

Squats and lunges are key for strengthening your legs. You can add core training, hanging leg raises, planks, and crunches to get your core tight and strong.

Some more exercises includes chin ups, shoulder press, rows, close grip bench press, lunges etc.

More inputs to follow… watch out this space.

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.

26 comments so far

  • arsh Says: August 24, 2013 at 11:15 am

    Hi , I m skinny . My weight s 62kg , I want to gain weight and make some muscle. Being skinny, have some cuts of muscles. What supplements should I take ?
    I can go gym 3 days a week and rest of days having heavy job.

    • abdullah Says: September 29, 2013 at 3:32 am

      you guys just have to get to know your bodies. once you know your bodies then you can focus on the right diet your body can handle while training, for example which carbs should ou take to train as hard as you want keep up with the good work guys

    • vikas Says: October 12, 2013 at 12:38 pm

      ur beginner just started with creatine hence u already burned too many calories by doing heavy job . follow three times a day diet pan . morning first thing take protein then food. make sure after 2pm no carbs must be taken . night time protein shake and handfull of almonds are good. take carbs before gym and after gym good combination of protein and carbs & little fat . take zma at night time 30 mins after food or protein shake . also night time take casein protein bcoz of slow absorption rate ur body will not burn muscles for 6-8 hrs . any more info contact me on email . i’m professional bodybuilder from melbourne australia.

      • amit chauhan Says: February 17, 2014 at 1:35 pm

        hi, im 22, my weight is 59 kg and height is 5.9. My BMI is low as i fall in underweight category. I have done gyming before for 1 year but due to no proper guidance about workout and diet didn’t get anything out of it. Now i want exact guidance regarding diet plan to make body sharp and powerful muscles. please come up with good suggestion

      • faiz Says: August 23, 2014 at 11:27 pm

        Bro my weight is 89 kg my height is 5.5 18 years of age. I wnt to loose fats and want muscular body pleas give me tips and proper diet and workot

    • Gaurav Says: January 28, 2014 at 8:37 pm

      Hi Arsh, If i understand correctly, you want to gain weight and at teh same time build muscle. Also, I believe you are of ectomorph body type.

      I would recomend 5-6 small diets in a day with lot of carbs and protien. Avoid having just 2 heavy diets in a day. Basically follow diet plan and excersice plan for your body type

  • Melvin Says: September 16, 2013 at 10:33 am

    Hi Am also Skinny, My weight is 60 and Started Gym. My Goal is to make my body like Atelate as like Farhan dId.
    Please guide me the Diet and Exercise I have to follow?

  • sudarshan Says: October 14, 2013 at 12:07 am

    How can i reduce my weat and abdoman fat.

  • Kailash kassee Says: October 23, 2013 at 11:03 pm

    Hi… I’m kailash and i want to know which protein supplements is good for me and also i want to get a body like farhan.. What your advice to me… I join gym since three months and i used whey protein and my weight is 46 kg and also i want to burn fats not my muscle.. So help me plz…

  • saurabh Says: November 6, 2013 at 5:22 pm

    Hello. I am 19 years old and my wieght is 85kg …I want an athletic body and I am all day free 24×7 and I am gonna Start going to Gold gym. So I want know is wat type of protien should I use since I never used any. How much time should I work out in day? And wat diet should I follow?

  • Aryan Says: November 11, 2013 at 1:19 am

    Hi I ve 4 packs but the last 2 are way too difficult ive tried almost everything ! Anyone with a solution?

    • marmic Says: April 6, 2014 at 2:58 pm

      Hey it doesnt matter it takes tym!!!
      And it ll take tym but when it would come ll be forever and for that exercise is cycling and shitups with your legs 1 feet up about from ground level

  • raghvendra yadav Says: November 30, 2013 at 11:14 pm

    i want to make my body like athlete

  • Ranadeep Says: February 3, 2014 at 12:26 am

    First of all a proper diet plays a vital role in any fitness goal.

  • Enter your name Says: March 2, 2014 at 3:22 pm

    does rice cause fat because its a carbohydrate?

  • harshil Says: April 10, 2014 at 11:09 am

    i m 21 my weight is 72kg, my height is 178cm, i want proper guidance on diet i go to gym daily please suggest me proper diet plans

  • karthik Says: April 20, 2014 at 8:27 am

    hi my name is karthik.my age 28yrs.my weight 110kgs.i want to reduce weight badly.so pls help me

  • mayank Says: May 11, 2014 at 1:02 pm

    hi,i am 20 and have 65 kg weight..i tried to gain weight and build muscle with gyming and supplements.my problem is that i gain and lose weight very quickly..i gained 10 kgs in a month but lost it in next month.suggest me some measures to gain lean muscle.

  • Abi Says: August 21, 2014 at 10:39 pm

    Hi buddy im 22yrs old body had done the exercis in my school tume that is exactly 2years back i was in gud shape now im working in a MNC which does not allowe me to get in to the gym and do the workout
    I hardly sleep 6hrs a day i know that sleep playes a very impt roll but i cnt help it ryt now im 67kgs of weight back i was 78kg my biceps size is 13 chest 38 thai 18 and shoulders 17
    I really wana go for the secdule were i can be again in
    15 inches of biceps 20 shoulders 20 thai and 45chest can u please help me by telling me eaxct wht should i do i mean the protein water and sleep and obusly workout for these i do hav set of dumbles of 10kg n athelatic road with 15kg extra weight at home please help me …if can and do reply me on to my mail id abianand39@gmail.com or whatsapp me 9999891979

  • vinodhkumar Says: October 5, 2014 at 8:44 am

    i love running i crose milkha singh running bhag milkha bhag i love the movie

  • satya Says: October 19, 2014 at 5:33 am

    where did you get this diet from? i read somewhere else that he never ate bread and wheres the 5 egg whites that he would eat for breakfast. stop misleading people and making things up asshole!!

  • Abhay Says: November 23, 2014 at 11:41 am

    I am 48 , Height 5ft.6inches,weight 79kg,waist 36+,my job calls for extensive travel,I am not hard core non vegetarian but can manage with it.
    I run half marathon. 3days a week I go for jog.and once or twice a week to gym.

    I wish to have weight of 65 kgs. With 34 or below waist and lean body.

    Can you suggest me the workout plan and diet and the duration required?

  • hitesh Says: March 21, 2015 at 12:33 am

    the main thing to make body is crazy in exercises and dieting do work hard and dont drink or smoke

  • chetanchoudhary Says: May 18, 2015 at 1:27 pm

    My hight 5.9 and Wight 53 our weght basand ha

  • Amrit Says: June 25, 2015 at 10:45 pm

    Hii im Amrit .. My weight is 74kgs, Age 24, height 5’8″, i used to go gym in evening and workout for 1-2 hrs, in morning i ran for 2-3 kms. I want athelete type body. Should i add something more.. ?

  • vijay Says: July 22, 2015 at 11:18 pm

    I am 18 years old and my night is 5.9 but my weigh is 80kg how I can loss my weigh by exercises and give me an dight chart please reply


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