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 ectomesomorph. 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 85 kg to 96 kgs.
Well,definitely if you are a man surely you will want to have a
body just like him and for a woman his body attracts you the most. His six
packs lines drools you to the extreme level. He is a like a second man for every
girl. Huge numbers of young men, when they think about their physique, the
first thing that pops into their minds is to have a physique like John Abraham.
John started his career, as a model and later on switched on to
Bollywood and today, he is one of the leading actors in Indian Film Industry.
His fitness and killer looks attracts every individual, whether a male or a
female. You must have always thought that how this Bollywood hunk maintains his
fitness and flexibility. Now, it all depends on the disciplined life &
training course. His commitment to fitness and healthy diet subsequently makes
him the role model. If you want to build a body like him, then more than just
exercising, you should need to follow a proper and healthy diet.
John Abraham diet plan
John had both vegetarian and non-vegetarian foods in equal
proportion. According to his goal, he had to take 200 gms of protein intake
daily. If you are a pure veggie, check out our guide on top 10 sources on
veggie protein and also list of fruits high on protein. Protein is his
important intake in the diet and besides fish he includes eggs & oatmeal in
his die chart. Let’s checkout..!
Pre-workout- Carb intake. Breakfast- Black coffee/ green
tea (which will boost your metabolism if you are going to work out in the
morning), 4 egg whites/ 1 potato/sweet potato/ corn/wheat flakes/brown bread
& one apple.
Post workout- 6-7 egg whites with
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.
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. After workout he would run 20-25
minutes. Not running actually, brisk walking speed. If your 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.