Pack on Muscle like John Abraham

John Abraham is an Indian model turned actor. His first commercial success was the film Dhoom, which is the Fast and the Furious for Bollywood. He’s had many successful films since, and finally ventured into a full-on action movie called Force.John Abraham is known more for his physique then his acting. When he first appeared on the big screen, he sported the lean abercrombie model physique. However, by the time his film Force came on, John Abraham had packed on pounds of action-ready .

Here’s John on the of Force:

Five Fitness Tips from John Abraham

1- There are no Short Cuts

“Honestly there are no shortcuts to getting a good body. I have been working out for more than 10 years. Even when I am extremely tensed about work, I don’t miss my . And the end result is worth it, as there is nothing better than being appreciated for how you look”.

2 – Eat your Breakfast

“I have a very healthy breakfast, so I can’t buy the argument when people say they don’t get time in the morning. Try to include eggs for and fruits for fructose in your diet”.

3 – Say NO to Drugs

“I perhaps can’t tell anyone not to drink. But drugs, guthka and pan masala are a complete NO NO. I think drugs are the worst thing to happen to any society. Youngsters must know it’s not cool to smoke up in a group and they need to be responsible regardless of age”.

4 – For Photo Shoots Only

“Before we have a body shot we reduce the intake of water, salt and sugar marginally for a couple of days. It’s very damaging in the long run but we need to eliminate any form of water retention to get the desired bare bodied look”.

5 – Hasn’t Peaked Yet

“I think currently I am at 70 per cent of my peak fitness level. Hopefully in three years I will be 90-95 per cent.”

The Pescatarian Diet

A pescatarian is someone who does not eat meat, with the exception of seafood. Most pescatarian’s follow a which resembles the mediterranean diet, relying heavily on , fresh fruits, vegetables in addition to seafood.

Pescatarians get their protein from yogurt, cheese, eggs, beans, lentils, quinoa, seeds, and nuts, since most pescatarians only eat seafood 2-3 times per week. Then, you have some pescatarians who do not, or are unable to, consume dairy. This means they must rely more heavily on supplements to make up for the difference.

The health benefits of avoiding meat are many. One is that an increased consumption of fish helps raise good cholesterol levels. In addition, the increased consumption of Omega-3’s reduces the risk of heart disease and strokes.

John Abraham’s diet is surprisingly simple and easy to follow:

8 am- Black coffee/green tea, four eggwhites/1 potato (sweet potato/corn/wheat flakes/brown bread) / one apple
10:30 am- Whey protein or milk and water mixed in equal volumes
1pm- fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal, curd, roti, and one carrot
4pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7pm- Whey protein or milk and water mixed in equal volumes
10pm- Boiled fish,  egg (bhurji / omelette) with roti or 2-3 whole wheat bread slices

John usually works out before dinner. He relies on protein shakes and small protein rich snacks to help recover from his intense workouts.

What can you learn from John’s diet? Well, it’s very easy to eat a high-protein, moderate carbohydrate diet if you do not eat meat. However, if you are going to eat meat, you should “stick to white meat if you have to” according to John.

So instead of eating boiled fish, you can substitute it with grilled chicken.

John Abraham Workout

To bulk up for his action film, John used a typical bodybuilding routine which looked something like this:

Monday:  Chest & Triceps

  • Bench press — incline and decline both — 3 sets, 15 reps

  • Dbl fly: parallel bar/dips, bar – 2 sets, 15 reps

  • Triceps push down: 3 sets, 15 reps

  • Triceps both hands dumbbell triceps and triceps kick back – 2 sets, 15 reps

Tuesday:  Back & Abs

  • Bend over barbell row 4 sets, 15 reps

  • One hand DBL row 2sets, 15 reps

  • Lat (for wings) pull down 2 sets, 15 reps

  • Shrugs (for collar muscles)  3 sets, 15 reps

  • Dead-lift or Back Extension 3 sets, 15 reps

  • Abdominal Workout

  • Crunches and 3 sets, 15 reps

Wednesday:  Cardio

  • Abdominal Workout

  • Crunches and Leg Raises 3 sets, 15 reps

  • 30 minutes of Jogging

Thursday:  Legs

  • Squatting – 4 sets, 15 reps

  • Lunges 2 sets, 15 reps

  • Step Up/ Leg Press — 2 sets, 15 reps

  • Leg Curl – 3 sets, 15 reps

  • Sitting and Standing Calf Raises — 3 sets, 15 reps

Friday:  Shoulder & Biceps

  • Shoulder Overhead Press — 3 sets, 15 reps

  • Side Lateral Raises – 4 sets, 15 reps

  • Rear Deltoid Exercise — 2 sets, 15 reps

  • Bicep Curl with Barbell — 3 sets, 15 reps

  • Alternate Dumbell Curl — 2 sets, 15 reps

  • Hammer Curl — 2 sets, 15 reps

Saturday:  Cardio

  • Abdominal Workout

  • Crunches and Leg Raises — 3 sets, 15 reps

  • 30 minutes of Jogging

Day of rest


Future Prospects

John’s been in many great and not so great films since Force. However, the one I’m looking forward to is Shootout at Wadala, which is the sequel to Shootout at Lokhandwala. John will be playing the role of gangster Manya Surve, and has been asked to lose 20 kilos of his hard earned muscle.

That’s tough, but I appreciate John’s dedication to the craft.

If you wish to pack on muscle like John Abraham, I’m 100% confident that you’ll absolutely love Ben Pulaski’s epic Mi40 program and it will be your go to system.

Have a great weekend, my friend, and I’ll be back with some important nutrition information next week.

Train hard,

Parth Shah


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About Parth

Parth Shah is the creator of which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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