John Abraham Workout Schedule and Diet Chart (Full case study)

By , October 7th, 2013 | Bulking up, Celebrities | 141 Comments

Who is John Abraham? John is a model, Indian film actor and influential sex symbols in India.  He has inspired many young Indians on Fitness. He has put up lot of effort for one of his recent movies called Force. Analyzing the body type of John Abraham, he comes under ecto-mesomorph. The body type can easily fluctuate between lean and muscular. They tend to have broad shoulders, narrow waists, ankles, and wrists, and a “V” shape of the torso. Hugh Jackman, Christian Bale, and Dwayne Wade are examples of ecto-mesomorphs. In about 8 months, John has transformed from a lean to very muscular from 85kg to 96kgs.

male body types

Increasing the Carbohydrate & protein intake with perfect practice technique will help to gain weight easily on the muscles. Many people put weights on the joints, instead of muscle. John has undergone a serious training with proper guidance from his personal trainer vinod channa.

John Abraham diet plan

John had both vegetarian and non-vegetarian foods in equal proportion. According to his goal, he had to take 200gms of protein intake daily. If you’re a pure veggie, check out our guide on top 10 sources of veggie protein and also list of fruits high on protein.

Apart from veggies and fruits, you can have lot of egg whites and fish in your daily intake. They are some superior forms of protein. If you want some serious muscle mass, your daily intake should least have minimum of 6-7 egg whites and a piece of fish, chicken breast etc.

john abraham body gym workout

To hit the goal you desire, 60% depends on the diet and 40% on the workout. For john, he burns 4000 to 5000 calories per day and consumes lot of high protein and carbs intake. Along with that he has taken multi vitamin tablets and protein supplements. No STEROIDS. With this diet, protein supplements, multi vitamin to recover muscle and good amount of sleep along with 6 days of workout schedule can help you achieve your goal easily.

John Abraham Workout Diet Chart

Pre-workout – Carb intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.

Post workout – 6-7 egg whites with protein shake.

Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner – Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

John Abraham workout plan

John Abraham workout schedule used to have two body parts a day. One big muscle followed by a small muscle. So for example, he would work out Chest and triceps one day, Shoulder and biceps, Back/lat one day, then legs twice a week. Each workout will contain 4 sets with 10-12 reps each. Each body part had 4 or 5 variations of the exercise.

john abraham workout

After workout, he would run 20-25 minutes. Not running actually, brisk walking speed. If you’re main goal is to bulk up, build muscle size, then you need to lift weights first and then do cardio at the end. You get a much better endurance training effect from running after lifting weights.

Only with proper guidance and discipline, your body will react to your changes. Only then it is ready for sculpting.

john workout plan

John Abraham workout schedule

Chest –  Flat bench press, Incline dumbbell press, decline pull over, cable cross over

Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,

Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,

Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,

Forearms – barbell wrist curl, palms down dumbbell wrist curl,

Back –  Barbell dead lift, pull ups, wide grip lat pull down, cable seated row, one arm dumbbell row

Legs –  Barbell front squat, leg press, seated leg curl, calf press, leg extension

Cardio – treadmill running & walking

Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.

More info will be updated.

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.

141 comments so far

  • abhay rathi Says: October 12, 2013 at 12:25 pm

    i am 16 and i have been gyming from last six months .earlier my chest was 30 now it is 35 and biseps were 10.30 and now they are 13.3 .i want to bulk up my back and biseps which gainer i must use my weight is 59 and height is 5.9

    • Sameer Chawla Says: November 30, 2013 at 1:58 pm

      This Workout is bogus brother. What you have to do is follow my routine. send me an email at sameerhasabichawla@gmail.com. I say this simply because you have been going to the gym for the past 6 months but your gains are not at all what they should be you should be able to lift way more than this and i feel like your plateauing low when you should be adding weight to how much you lift in each excercise on almost a weekly basis if not biweekly. Send me an email and I’ll show you how to do it at no cost.

      • harshad Says: February 8, 2015 at 11:21 pm

        Dear Sameer,
        My age is 29 and want to reduce my tummy and improve my physique currently my weight is 87 my height is 5.6 so kindly guide what diet I should take and what exercises I should do for that

      • Colar Says: June 19, 2015 at 3:30 am

        Thank you for the discussion on Whey Protein.
        I was getting this one: http://www.proteinen-shop.nl/68–100-whey-gold-standard-protein-227-kg.html and I can say that I had not side effects.

      • mohan paralkar Says: July 31, 2015 at 7:59 am

        As i read your openion on one blog (about John abharam’s workout plan 2013 for “Force” movie)that you are able to teach fo gain weight and built musular body..so pleas guide how i?? but i m pure vegiterian….(pls reply in hindi/marathi if possible)

    • navin john Says: January 21, 2014 at 9:40 pm

      i am ur biggest fan john sir

      • megharaj Says: October 22, 2014 at 11:44 am

        Halo sir I am bigg fan

    • amy arora Says: March 22, 2014 at 1:20 am

      Like the way john workout u nt even right a bit.
      For make a body for his movie force.. he used weight gainers first he build up a mass inbody..
      Then he lean his body then he gone on low xarbs diet plans with use of whey peotiens.
      N that the way u tell his exercisee thats all wrong
      If u work out on body n then u do cardio.. you cant gain mucles sizee theway john body looked in forcee it was awesome.. but all things arent right by you

    • John abrahim Says: September 26, 2014 at 12:16 am


      Keep going man,

      want to see getting more muscular and challenging me…

      rock it..

      • vinod sharma Says: December 10, 2014 at 8:00 am

        What Diet to gain muscle size

      • ARUN VR Says: March 7, 2015 at 8:21 pm

        I am 35 years old. i have been doing gym for some years. pls tell some of the protien foods for me.

    • Saleem Says: November 19, 2014 at 8:55 pm

      Simpl thks daily pull up bcz ur hgt 5.4 …4 gw and whn u r in gym fistly make excs after start gyming…str wit low wgt thn + …..+ ok u hv to tak havy .wgt thn u can bild ur masl

  • sajjad Says: November 5, 2013 at 11:41 am


  • MoIn RJ Says: November 30, 2013 at 10:31 am

    Hello Sir… I am a fitness freak. I stand 5’7 and weigh about 55 kg. I want arms like John Abraham. what exercises should I do and with how many sets and repetitions? plz suggest..

    • piyush Says: September 26, 2014 at 7:43 am

      bro mera weight bhi 55 h n my age is 18 bro hr 1 exercise k 3 set lo n km se km 15 repo maro

      • sandeep Says: March 19, 2015 at 2:47 pm

        hey bro ….leason …i started gym last 6 month conti….but my w8 that time still 58 constant no gain no loss …that tyme i was tottly frusted …then i took the weight gainer since last 2 month ..n u cnt belive my w8 totally gain 6 kg 65 n still my dite also grow up daily morn 8 egg only white bulk .. then 6 chapati ( roti) wheat ..then 1glass protin (best bulk gainer) 2tab diana ball for ur size , strenght n calcium …then 4 banana same dite afternoon n at the gym time after same dite conti….

  • Ajoy Roy Says: December 13, 2013 at 11:10 pm

    Sir, there is no instructor in our gym, I m doing exercise by the help of books, I m getting improvement, two years running but now I m realised that I need an instructor. so kindly guide me by giving daily routine n diet chart please

    • waseem Says: August 14, 2014 at 10:15 am

      hi i am fitness trainer. my name is waseem from delhi. i do weight lose, weight gain, lean muscle, strength training, endurance training , power training, cardio training, flexibility and streaching and all if any one need personal trainer than contact me. @ 9717407443 or waseem.fitness@gmail.com

  • pankaj Says: December 29, 2013 at 4:13 am

    I need guidance I am 31 year old married 5 feet 9 inches average body . Some 7 year back I had slio disk. Now I am ok. Is it possible to gain the fittness of an athlete

  • Arijit Sarkar Says: December 29, 2013 at 7:32 pm

    Hi i’m 37+ i have an ectomorph body type. my height is 5’11” and weight abt 70 kg. now a days my belly is increasing rapidly. I want to Shape up my belly as wel as build up my body.. plz suggest a diet diet plan and work out plan for me.

  • Faizan Ul Haq Says: December 30, 2013 at 5:22 pm

    Heloo Sir,. I am 25 Years Old height is 5.10, Weight is 50 kg. Slim Body. want to gain weight and body. advice me diet and exercise.

    • Himanshu Agrawal Says: July 1, 2015 at 1:32 pm

      Take 2 raw eggs and mix them with one glass of milk and drink daily…
      Take 2-4 bananas daily…
      and do some excercise like pushups, pullups, etc.

      and check the measurements after 3 months…you willl feel better in compare of previos measurements

  • yawar Says: December 31, 2013 at 1:06 am

    Hi sir, my right side chest is down so give me suggest how can i.

    • shahzad dar Says: September 18, 2015 at 6:19 pm

      Your comment…sir uM oSo sUfferiNg frM the same pRoBlm ,ma riGht cHest seems Little dOwn nOw Um cOnFuseD voT tO dO ,gUide me So tHat i can fiNd Maslf Out Ov tHs misserY

  • Ateeque Says: December 31, 2013 at 1:09 am

    I am bodybuilder and I have lean athelete body and my height 6.1 inc recently 6 months back I met with an major accident with multiple fractures in my lower body like fumer replaced with the foreign body both calcaneus fractured still not able to walk and I have lost my abs and worried whether I can do the excercise to keep myself fit please suggest even there was stable fracture my spinal chord now doctors say I have recovered regarding walking might another 2 months and also they say after 2 yrs I can play football also. So plz suggest me whether I can do the excercise or no

  • jc Says: January 5, 2014 at 7:02 pm

    this is garbage, john abraham is a pure vegetarian lol.

  • sam Says: January 11, 2014 at 12:05 pm

    helo sir muje sahi time ki diet plane btao plzzz

  • suresh Says: January 13, 2014 at 11:51 am

    Hello Sir,. I am 29 Years Old height is 6.1 Weight is 49 kg. Slim Body. want to gain weight and body. advice me diet and exercise and for good supplements.

    • John Doe Says: February 26, 2014 at 11:03 pm

      I was exactly where you are when I began, not as tall though. But now I weigh around 68 (I had set a target of 70. A long way to go but I’m on it.)

      One thing for you is absolutely clear you need to eat. Start of by going to the gym in the mornings, you’ll be refreshed the whole day and make sure you eat before you go to the gym. This is what my routine looks like.

      Pre Workout: Banana shake (Important to eat before you hit the gym)

      Post workout: 3 egg whites and two whole eggs (boiled or scrambled whatever you prefer) with parantha or 2-3 bread slices.

      Lunch: Try to eat rice for at least one meal of the day (lunch or dinner) if you can manage both, even better.

      Snack: I usually eat omelette with some bread or some sandwiches.
      Do not eat biscuits or namkeen for snacks. Whenever you’re hungry eat something healthy. Omelettes, sandwiches, fruits. Try to avoid deep fried stuff if you have an healthier alternative. But if you have no other option please go for the fired stuff. You can not afford to stay hungry.

      Dinner: Again the same as lunch. Rotis, rice vegetables, dals etc.

      Also make sure you drink at least 500 ml of milk in a day. It does not have to be in one go, can spread it out throughout the day. But at least 500 ml (More if you can manage). Milk, although a little fatty is a great source of easy calories for people like me who cant eat as much and sometimes prefer to gulp down their calories,

      This is not a very extensive or complicated diet plan but this will get you going for now. At first you may not feel the urge to eat this much but you will get used to it.

      Go for Optimum Nutrition Serious Mass, I have tried it personally and it gives great results. The only down side to it is that its still pretty expensive and the serving size is also an issue. Let me know if you want to try Serious mass, i’ll guide you about the serving size and how I took it.

      Or you could make you own weight gainer shake.
      Quaker Oats
      Peanut Butter
      Blend all this in a blender and you get easily a drink which gets you around 800 calories.

      • abhishek Says: November 15, 2014 at 9:40 pm

        i need good diet plan nd best workout plans for good results … m having protein shakes labrada muscle mass gainer… help me plz …

      • nitin Says: November 19, 2014 at 10:12 pm

        Bro,suggest me to take servings of on serious mass to use it well….plz email me directly

  • dasdeo joshi Says: January 26, 2014 at 11:03 pm

    Your comment…res sir I am medical representatives n also doing gym sir my waight 65 hight 5.6 but some obesity I waont to loss obesity current diet taking 3 eggs after work out in lunch dinner using dal,chattani,not rice or faaty foods or not heavy dinner so plz help curent gym schedule 2 days cardio,2 days for upper n lower body so plz suggest diet n workout.thanks

    • hrishi Says: March 16, 2015 at 1:02 am

      Your comment…always eat oatmeal in dinner.no milk and no sugar with it.after one to two weeks start taking it for your breakfast with protein powder.do high intensity interval training for your cardio for 20-30 minutes. If possible replace your lunch with green vegetables and lean red meat.you will SEE RESULTS FOR SURE.
      hope that helps.

  • Sem Mathur Says: February 9, 2014 at 9:55 pm

    Make a body is very perfect for life. It’s Really…!!!!!

  • Gopal Says: February 10, 2014 at 2:39 am


  • Gopal Says: February 10, 2014 at 2:43 am

    Whey protien lene se koi side effect hota hai.kitne din me body ban jayegi?

    • John Doe Says: February 26, 2014 at 10:44 pm

      Usually there are no side effects to taking whey apart from the fact that it may tax your kidneys a bit, so make sure have no allergies or anything on that front. If you plan to take your whey with milk, lactose intolerance may also be another issue. But this is not very common in India since we are generally a milk drinking nation.

      For the time taken to build, if you are just starting off and are a complete beginner then you will start to see results very quickly, a little over a month. These are generally called noob gains (Enjoy them while they last). But once they are over you will start to plateau then its time to change (maybe your workout plan or your diet, either ways it will be time for change).

      Just make sure you keep at it and there are no shortcuts to success. Supplements are absolutely fine but all the other crap that floats around in gyms is useless. All you will get is hollow results.

      I may not yet be a pro but have done my share of research. Hit me up if you want to anything else johndoe301190@gmail.com

  • balasubramanyam Says: February 24, 2014 at 12:46 pm

    Hello!sir iam balu iam of age 20 and my height is “5’6” and of weight 46kgs so and iam veggie so help me giving a diet and workout schedule to do at home to gain body like john abraham

  • azad saini Says: February 25, 2014 at 4:47 pm

    I am biggest fan on john abraham sir

  • pintu dutta Says: March 21, 2014 at 4:33 am

    i,m floow ur chart and i,m impo… my body.

  • Shivam sharma Says: April 14, 2014 at 5:57 pm

    Hello Sir, My name is Shivam sharma. I am 18 years old ,my height is 6.0 and my weight is 60 kg. What should I do for a better Health, weight. Please tell me…..!

  • Nickson raj Says: April 18, 2014 at 11:23 pm

    How to build your musscles

  • Imdadul hussain Says: April 22, 2014 at 3:31 pm

    Your comment…i lv u johan sir

  • Aman Says: April 23, 2014 at 3:08 pm

    John sir I am big fan for u
    Sir Mai b apke jysi body banana
    Mgar kyse aap sport Karoo plz sir

  • Shivam sharma Says: April 24, 2014 at 4:18 pm

    Hello john Sir myself shivam sharma. I m 18 years old ,my height is 6.0 and my weight is only 60 kg ……! What should I do for increasing my weight ……? Please tell me…..

  • Abirpal Rana Says: April 29, 2014 at 7:10 pm

    Your comment…My age is 20 . My chest is 40 inch & my bicep’s 15.3 inch.And my hight 5ft 10inch..Thnx

  • pathak Says: May 5, 2014 at 8:18 am

    nice body john sir….
    I m big fan of u …..

  • Jaswinder singh Says: May 8, 2014 at 1:27 pm

    Your comment…my bodylose

  • K Says: May 9, 2014 at 2:18 pm

    I am 18 with 6 feet 8 inch height weight is 70 with bisceps 18.7 and 8 pac abs

  • Ansh Says: May 11, 2014 at 12:41 pm

    Aren’t we supposed to take protein within 20 minutes of our workout?
    So if we do cardio for 20 minutes then what’s the point?

    Workout then protein then cardio?
    Or workout then cardio then protein?

  • Mukeshsingh Says: May 14, 2014 at 7:16 pm


  • dharamraj patel Says: May 20, 2014 at 12:01 am

    I am 17 and i m yourbiggest fan . You are myidol, i want to make a bodynlike you.can you please suggest me the best protien podwer?

  • sandeep Says: June 10, 2014 at 12:33 am

    please give me tips how to gain mass

  • Karan Bhojwani Says: June 14, 2014 at 10:27 pm

    Hi sir hwr u
    sir plsss suggest me dat diet plan nd workout I hv ttied alot protiens weight gainers nd all nt getting effect plsss help me nw m doing gym one day two muscle nd next cardio plss help me..!!!

  • Mohd Saood Says: June 19, 2014 at 3:08 am


    My Name is Mohd saood from Mumbai. I work in night shift from 5pm to 6pm and after that I go for workout. I have a cervical spondolitis. I need to know what’s the best time for workout after or before sleeping? I want a proper and healthy diet plan as per my shift to gain weight. My height is 5.11 and weight is 72 kg and please provide a good supplement. Hope you’ll help me. Waiting for your reply.

    Thanks & Regards
    Mohd Saood

  • Parth Says: June 19, 2014 at 5:28 am

    # Im Parth Bhatia #
    # Im From Vadodara #
    #I am 19 Years Old Height is 6.2 Weight is ”70 kg” 🙁
    # i want to Lose weight & advice me diet and exercise Plzzz 🙂

  • vikram thakur Says: July 1, 2014 at 4:11 pm

    Need some more diet

  • Nikhil Says: July 4, 2014 at 9:14 pm

    Hi, sir, I m doing exersice last 4 years, I have good bulky body but I don’t have mescular body yet so please can u sugges me something?thank u.

  • anikate Says: July 7, 2014 at 11:55 am

    How much time it will take to get a body like U in dostana movie ???????

  • suhail.shaikh Says: July 9, 2014 at 1:47 am

    I love u jonh Abraham im u r big fain

  • Infant Anto Says: July 9, 2014 at 10:53 am

    Always John Rocks””””””””””””””””””””””””””””””””””””””””

  • bijoy paul Says: July 20, 2014 at 2:34 pm

    John sir i am ur biggest fan sir i live in Assam i practice my exercise in deh vikash gym since 1year.I taken lots of supplement but i didn’t get a best result so you told me sir please which supplement i will take next please give me a comment sir

  • Devapratim kashyap Says: August 6, 2014 at 12:22 pm

    i m a big fan of john sir..

  • adarsh Says: August 13, 2014 at 4:25 pm

    lunch-rice and chicken,fish,egg or vegetables
    dinner-pasta,noodles, or same as lunch

    Monday-chest and cardio
    Tuesday-back and cardio
    Wednesday-arms and cardio
    Thursday-legs and cardio
    Friday-shoulder and cardio
    Saturday-abs and cardio

  • waseem Says: August 14, 2014 at 10:17 am

    any one need fitness personal trainer in delhi please contact us waseem.fitness@gmail.com or 9717407443

  • cody Says: August 19, 2014 at 6:14 pm

    natural proteen is best

  • vivek shukla Says: August 24, 2014 at 5:32 pm

    I am 18old my heigh 5.8 weather

  • Shatavart Says: August 30, 2014 at 12:13 pm

    i am shatavart verma i am 16 yrs old and i am of 82 kg . My height is 5.8 ft and i want to loose wight. Can anybody help me please……

  • rahul Says: September 3, 2014 at 9:05 pm

    hi, is anyone listening me, i am 17 years old. should i gym without any meals.

  • yash Says: September 6, 2014 at 5:16 am

    my name is yash, my age is 19 an di want to increase the size , of my back, biceps like an ecto mesomorph builders….. my weigh is appr.54. at present can i have the diet plan an exercise to have some help,
    please revert me on my mail.

  • Bajrang Says: September 10, 2014 at 11:32 am

    Hello Sir,. I am 22 Years Old height is 5.9, Weight is 60 kg. Slim Body. want to gain weight and body. advice me diet and exercise so plz sir .

    • rohit Says: April 27, 2015 at 11:43 pm

      sir i am bigg fan off u

  • Vaibhav Says: September 18, 2014 at 8:00 pm

    I am 24 yrs old&my highest approx 5’6& weight 82 kgs. I am also go for the gym my chest is approx 40& biceps about 15inches I have to make the abs pls suggest Sme thing?

  • satadal dhole Says: September 20, 2014 at 2:27 pm

    dera sir give me tha tips my body like 6pack in bengaliword .sir i am in hard work to daly give me tha chance please sir

  • jathi Says: September 21, 2014 at 1:16 pm

    Hi im 18 and my height is 6.1 and I weigh at 78.3 I have been working out for 3 months and I have not seen any improvement in my body except weight gain, I also take supplementary protein i.e. Anabolic mass builder for 2 weeks but still there seems to be no effect my work out pattern is day 1 chest and biceps, day 2 shoulders, day 3 back and triceps, day 4 legs I am not doing abs because my trainer advised me not to do it as I am aiming for mass gain so help me out my diet is breakfast 5 egg white, 8 slices of bread with butter and 1 glass milk. lunch rice and vegetables. evening before workout 1 glass protein shake with milk and 1 banana after workout 1.5 glass protein shake with 1 banana. dinner 7 chapatti with vegetables

  • harsh Says: September 25, 2014 at 12:45 am

    sir. my name is harsh, i am doing gym from last 3 months and my biceps was 10 increased to 13.5 but i want to increase it more so what should i do?

  • pramod parke Says: September 26, 2014 at 12:46 pm

    I am big fun john sir.and my aim is you.and I new it I try my best

  • AMAN Says: September 29, 2014 at 12:41 am

    Thanku so much JHON sir,,i wl do..

  • shahjad khan Says: October 3, 2014 at 8:31 pm

    Sir my body is no masalas.no waigth.sir.my body slim.please sir my help

  • Muneer Says: October 7, 2014 at 4:25 pm

    I am 22 year old and 5 feet 3 inches height. Can i increase my body height?

  • Neeraj mishra Says: October 8, 2014 at 2:18 am

    plz john sir plz give me training.
    only one month. Plz

  • Nitin yadav Says: October 12, 2014 at 8:03 pm

    Hey my height is 5 8 and weight 69 please help me for best abs workout

  • denesh vora Says: October 13, 2014 at 9:38 pm

    Dear sir, I m denesh vora from ahmedabad.my age is 37 years. I want to make my body hard, like a body builder,. Can I do hard exercise?. I m confused. What can I do?, because I like very much dashing personality like john, akshay, rithik, salmon.

  • Laddi Says: October 15, 2014 at 9:23 am

    Can you please give me a simple lean body diet plan
    Without any protein
    I am going to gym from 5 mnths i m very much satisfied with the change in my body in these 5 months butmy body is getting bullky day by day so first i want to make it lean want my body in shape can you help me bcoz whenever i ask to gym instructor he always ask me to take supplyment but i don’t want to take that. Thanks

  • AMIT Says: October 24, 2014 at 11:40 pm

    Hello sir, I am big fan of you, please suggest me how i can increase size of my muscles, my chest is 38 inch, biceps is 13inch without pumping, my waist is 32inch,i have good shape my 8pack abs not so clearly but seeing after workout, i wants to increase my biceps at least 15inch without pumping, and chest is 42inch,but i don’t wants to take weight or mass gainer, i just wants to increase my size with natural protin sources like eggs, paneer, milk and chicken, so plzzzzzzzzzzzzzz tell me diet of whole day of these natural protin sources, plzzzzzzzzzzzzzz sir, reply me soooon

  • Nirmal Says: November 12, 2014 at 5:03 pm

    Hi john sir I am a big friend of u. Sir Plz give me advice diet chart for only vegetarian nd Plz give me some advice how to emprove my body nd how much take food.

  • Shailendra Singh Rathore Says: December 11, 2014 at 5:41 pm

    I Joined GYM 3 months earlier
    n im working on my shedule since from last 2 month
    my chest raised from 36 to 42
    , biceps from 10 to 13 and shoulders from 17 to 18.5
    but my height is still 5’4inches
    n weight is 70.
    now what should i do to increase my height without loosing weight…

  • RAJ SHARMA Says: December 24, 2014 at 12:13 pm

    iam doing gym before 3 months and my dight is
    break fast 2x eggs white
    lunch is fish / chicken rice roti & green salsd
    dinner macrony noodles & 1x beer
    sir pl tell me agood sugesstion increase my body

    and my work out time is 1630H 1730H

  • kunal thakur Says: January 13, 2015 at 3:17 pm

    john bhai

  • grywan Says: January 20, 2015 at 9:44 pm

    I am grywan my weight is 65 and height is some what 5.9 and tell me proper diet and exercise plz u wnt to go for posing so ths is my no 9762652852 xn whats app me also

  • Aslam Shekh Says: February 12, 2015 at 4:35 am

    I am you fan! John sir. Your fitness is nice. You very very good sir London satisfy nice sir. You natural is good sir.I am ASLAM SHEKH fitness trainer & professional & programar dite plan. Fizio gained. & i am body bildder. Sir i will says trainer job your gym, you can make sir. & my experience 15 years sir please,

  • Aslam Shekh Says: February 12, 2015 at 4:37 am

    I am you fan! John sir. Your fitness is nice. You very very good sir London satisfy nice sir. You natural is good sir.I am ASLAM SHEKH fitness trainer & professional & programar dite plan. Physio gained. & i am body bildder. Sir i will says trainer job your gym, you can make sir. & my experience 15 years sir please,

  • shiva Says: February 24, 2015 at 12:19 am

    sir koi acha supplement batao gain karne ke liye acting karta hu par body bananai hai

  • shank Says: March 2, 2015 at 7:01 pm

    hlw sir! plese tell me ho do to make a body baody banane ki give me five tipes

  • aashutosh sing parihar Says: March 19, 2015 at 8:12 pm

    hi sir my self aashutosh .. n im insperd ur body … so pls sujet me how can i got perfect body shape

  • richard wayne Says: March 24, 2015 at 5:33 am

    not bad but i gym better than you

  • shupratim dey Says: March 25, 2015 at 8:18 pm

    hlw sir,
    i’m boy of 16…my height is 5’10 and weight 72…..i do gyming for last 6 mnths….and i have gained vry much…
    6 mnths back i was having chest 65 cm now it is 96 cm…..and i hve got 4 packs..but i’m not getting biceps..
    so, sir how to gain biceps like u???plz reply sir

  • Ayush Ranjan Says: April 16, 2015 at 5:11 pm

    Sir’wich type of food I take to build a solid body …not just like u but a fit body that anyone see me ….and plzzz tell me in which range a middle class family suffers for build a dit body……….plzzzz sir I’m very upset for it plzzz reply. …..

  • jaivamshi Says: April 26, 2015 at 6:25 pm

    Sir i am jai,i am 18,& iam still 55 kgs
    i need to gain up more weight in proper diet can u help me out & also about my hieght i am 5 4 and need to grow to 5 9 i am working hard gymming since 2 months bot still there is no development can you help me out sir

  • anas ansari Says: May 2, 2015 at 12:54 pm

    sir mai apka bahut bada fan hu i hope aap bhi mujse frdship karna chaoge

  • sanjeev kumar Says: May 3, 2015 at 12:34 am

    I m 29years old my height 5″8 inch boy i want my weight growth but now my weight 54 kg i am very thin please tell me for weight gain what can i do.

  • Shubham soni Says: May 8, 2015 at 12:04 pm

    Hello Sir,
    I m goimg to gym from last 2 years
    And I had taken supplements also and my biseps is 14inch and chest is 38
    I want to get more results
    Plz. Suggest me a better workout plan

  • joshva Says: May 21, 2015 at 8:28 pm

    i do not think john follow such stupid diet

  • parul gill Says: May 22, 2015 at 1:57 pm

    john g mein apka bahut bdaa fan ho mein apki trah body banana chahta ho meri age 20 hai, height 5.11 and weight 80 kg please give me some tips how to gain a muscular body like u
    I m always love the workout at home
    please give me diet chart in vegeterian

  • Sushant kawale Says: May 23, 2015 at 8:19 pm

    gym is my life

  • akash MISHRA Says: May 26, 2015 at 6:50 pm

    hello sr…. me akash sr me army me bharti hona chta hu lakin mera Wight kam h is me running krne ka man nhi karta plz sr koi tips

  • shani Says: May 29, 2015 at 2:45 pm

    sr suggest me devlop of muscle with size diet…

  • abhishek Says: June 7, 2015 at 7:33 pm

    sir …can u please tell me…how to get more lean but muscular body quickly???

  • Shivam Says: June 11, 2015 at 9:44 pm

    . I have just started gym so please guide me in right direction and with proper workout.
    I am a lean guy. I am vegetarian so please provide a diet too.

  • amit kumar Says: June 27, 2015 at 8:06 am


  • sunny chhajlana Says: June 30, 2015 at 2:41 am


  • sunny chhajlana Says: June 30, 2015 at 2:48 am

    hello sir, my name is sunny chhajlana..im 20years old…im working in night shift in call center…. day by day im becoming thin & thin…. so im thinkling to join gym again… tell me sir,,,
    1-what will b the best time to go to gym
    2-how many hours do I need to do gym..
    3- tell me the diet chart? what do i have to take in my diet before & after going to gym?
    4-how many months i have to workout/
    5-my weight is 52kg i want to increase it 72kgs…/ chest should b 42inch
    plz help me.. i hope you will help me sir
    my email id- sunnychhajlana@gmail.com

  • Raghu reddy Says: June 30, 2015 at 2:04 pm

    My comment is how to workout diet shuddle my 28 age now plz give plan

  • Siddhesh Chavan Says: July 1, 2015 at 8:27 pm

    Hey john……….. I am doing gym last 3 my months but my weight are same 65 kg. i want loss my weight and my abs………. please suggest me………….

  • Vaibhav Says: July 3, 2015 at 2:50 pm

    Hello Friends,

    My name is Vaibhav Agarwal. My age is 24 Years. Before 3 months my weight was 79 Kg and now i m 70Kg. I m running from past three months 6KM Per day in evening and don’t take Dinner just taking salad. (Kheera, Tomoto).

    My belt was 36 now it is 34. Sometimes i do careless in my lunch or any party in office. I took heavy food or Pizza in party. When i run then i blame to myself daily but i can not control before some days i try to control too.

    Can you tell me any other way or exercises which will be better for me. I want to lost my fat.

    Please suggest me after read this points.

    1) I live alone at home and a little bit lazy thats why very few days i take Breakfast.
    2) I m Engineer so i have 10 Hours sitting Job.
    3) I do lunch outside.
    4) I can do any exercise in morning or in night after 8PM. (I m running 6Km after 8Pm from past three months).
    5) I can do anything for lost my weight if it will not effect to my office timings. I can not compromise with office timings (9AM to 7:30PM).

  • srinath bhai Says: July 6, 2015 at 8:09 pm

    jhon bhai you are really a great hero in indian cinema, you hava a great muscular body, i just read your gym workouts its a fantist bhai, i will try to became like you.

  • asad ullah Says: July 8, 2015 at 5:13 pm

    very god workout

  • vijay kumar Says: July 14, 2015 at 2:16 pm

    Hello sir,.I M 27 years old & my height is 6 & weight is 68 kg I want to gain weight & body so plz advice me diet & exercise.

  • daney Says: July 15, 2015 at 8:16 pm

    yo bro i request for some better diet plans tat helps me get gud body pls sujest me with sme best supliments tat helps body to grow quick and well

  • bhaskar Says: July 17, 2015 at 2:48 pm

    hello…sir ! i am a 18 years old boy ! my height is 5.10″ and weight 51kg … plz help me to gain weight and muscles !

  • ABHI Says: July 22, 2015 at 1:14 am


  • Arup das Says: July 24, 2015 at 3:01 pm

    hi john da I am a big fan of your I always like you and one pose which is from movie”Force” bike in your hand
    ufffff really I loved it
    and iam 18+ I want buy a supplement so plz you can suggest me which is became vest for me

  • Dilraj Says: August 3, 2015 at 6:54 pm

    Hi sir my name is Dilraj Jat and I am a big fan of you so that give me some methods for body sedule and workout

  • Mir younis Says: August 18, 2015 at 7:31 am

    I m going to gym a few months but i just want to my chest my bicipes shoulder and my back increases now what i m do for this

  • prashant chavan Says: August 23, 2015 at 10:57 am

    my name is prashant

    my age-34

    my ht-171cm

    my wt-63

    my shoulder and hand very small with compare my remaining body.

    plz suggest me diet plan for hand and shoulder

    • Imran Saifi Says: September 5, 2015 at 4:44 pm

      I am 22 years old man,
      I am going to gym 2 years but i just want to my chest increases and clear chest means muscular, now what i m do for this. please solve me my problems

  • Ravi jangid Says: September 8, 2015 at 5:57 pm

    sir please give me some tips

  • Sushant singh Says: September 9, 2015 at 9:54 pm

    Hello sir, I m 19 year old boy and a weight of 46kg and dont have muscles… I want to gain some muscles.. I am working in gym hardly but not getting muscles.. Please sir advice me some muscles gainer… Girls are laughing on me… Please sir advice me muscles gainer

  • harveer Says: September 13, 2015 at 10:02 pm

    I want to make body size…I have body also with cutting…BT I want size how can I make plz suggest me

  • SUMIT DAYALANI Says: September 14, 2015 at 12:21 pm


  • mohit Says: September 15, 2015 at 10:52 pm

    i m fatty kid and i loss very much wt but now i want to build mussels

  • Hemant lavaniya Says: September 21, 2015 at 11:01 am

    Helo sir.. Mah height is 6’2 . Wth good physique. 16 inch biceps nd 44 inch chest.. I wana knw abt d side effects of aesteroids if they exist.. I wana increase mah bicep to 18 inches.. Wthout bulking up mah face.. Are there any exercises fr keeping cheeks away frm bulging

  • navpreet singh Says: September 25, 2015 at 10:03 pm

    my name navpreet… my age 25 and my hight 5’4″ hai.. or main state competition ki tiyari krna chahta hu.. so plz send me exercises schedule

  • pradeepbhati Says: September 27, 2015 at 11:39 pm

    Sir my age 20 weight 85 weight loss plz sir tip

  • ankit Says: September 28, 2015 at 9:51 pm

    hii am ankit muje size nikalana h to kya krna chahiye plz ans dena

  • karan bhat Says: October 1, 2015 at 10:25 am

    It is true that 60% is diet and 40% workout is must…

  • Rizwan khan Says: October 10, 2015 at 5:08 pm


  • Bhushan Says: May 12, 2017 at 6:37 pm

    Awesome post it’s really helpful for person like me to read such post where you can get the complete knowledge about your fitness ideal

  • Parmeshwar Says: October 31, 2017 at 3:12 pm

    Love you John Sir

  • Syed Taha Says: February 25, 2018 at 1:19 am

    Very best workout…

  • Vikas Says: October 2, 2018 at 11:07 pm

    John really follow the same program still in 2018 I think he is build better and stronger than before.


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