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.
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 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.
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.
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 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.
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.
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.