John Abraham is a model and an actor who’s known for his physique and fitness. In fact, John is regarded as one of the fittest Bollywood actors with a humongous physique. People who are into fitness or have serious body-building goals get inspired by him. John Abraham’s diet plan and workout routine should be followed on a regular basis to achieve a muscular body.
The best part of John’s diet is that he is completely vegetarian but still possesses huge biceps, triceps, six-pack abs and everything thing in a body that a man desires. He has completely trashed the myth that consuming only vegetarian food can’t help you gain muscles. According to various sources he has been claimed one of the sexiest men in India several times because of his amazing physique.
John Abraham’s fitness has been a motivation for many. His diet plans and workout regimes are very simple but need to be followed carefully on a regular basis to achieve the impossible.
Before diving straight into the acting industry John was in the modeling industry. Then after spending hours in the gym and following a proper diet, he developed this perfect body.
John Abraham’s diet plan
One cannot achieve anything if he is not taking care of himself properly. When it comes to developing a perfect body a perfect diet plays an important role. Along with diet intense workout with rest is absolutely necessary. John consumes protein, carbohydrates and fiber in the correct amount to achieve this.
- For protein intake, John consumes milk, sprouts and milk products.
- For carbohydrate intake, John consumes potatoes, grains, jawar and bajra.
- For fiber intake, John consumes green vegetables and fruits like apples and lemons.
A proper John Abraham’s diet plan includes the following
| Time | Food |
| Morning breakfast | Black coffee, 3-4 egg whites, 1 apple and 1 lemon |
| After 3 hours | 2 eggs (only whites) along with a whey protein shake |
| Lunch | Chicken breast, Roti, sabzi (including green vegetables), dal, curd |
| Evening snack | Green tea, Egg whites, nuts and fruits |
| Dinner | Fish, vegetables, Roti and boiled chicken |
| Pre-workout | whey protein shake along with brown bread |
| Post-workout | Egg whites |
According to John, if you have a proper combination of fat, carbs, protein and fat regularly in your diet, you will always lead a healthy lifestyle and can focus on your goals easily.
John Abraham’s workout plan
Along with following a proper diet plan, there needs to be a proper workout plan to achieve the body you desire for. John Abraham follows a proper workout plan which leads to the development of his proper broad shoulders, huge biceps, six-pack abs and strong leg muscles. Intense regular workouts have always been the key.
Weekly workout plan of John Abraham
Before diving straight into the type of workouts John performs one should know that John at least cycles for 15 minutes a day to burn calories. Along with this he also jogs and runs on a regular basis to keep himself fit. Cycling and running help in strengthening your leg muscles.
1. Monday (Chest day) (3 sets, 12 reps)
Bench press
Kettlebell chest press
Machine fly
Incline dumbbell press
Decline dumbbell press
Pike pushups
Barbell bench press
Cable crossover
2. Tuesday (Abs and back) (3 sets, 12 reps)
Back muscles
Pull-up
Bent-over row
T-bar row
Seated row
Deadlift (to increase intensity)
Abs
Sit-up
Push-up
Plank
Crunches
Jackknife
3. Wednesday (Abs and shoulders) (3 sets, 12 reps)
Abs
Russian twist
Leg raise
Hanging knee raises
Renegade row
Shoulders
Push up
Overhead press
Front raise
Dumbbell shoulder press
4. Thursday (triceps and biceps) (3 sets, 15 reps)
Biceps
Barbell curl
Chin-up
Cable curl
Hammer curl
Facing-away cable curl
Triceps
Diamond push-ups
Rope pushdowns
Bar pushdowns
Dips
Kickbacks
5. Friday (legs) (3 sets, 15 reps)
Squats
Lunge
Calf raise
Leg press
Wall sit
Leg curl
Bridge
6. Saturday (abs) (3 sets, 15 reps)
V Ups
Abs roll out
V sits
Cable crunch
7. Sunday (Rest day)
The 7th day in a week should always be marked as a rest day, John says. Your muscles need rest to recover and show their ultimate potential. Along with workouts, a proper diet plan is also mandatory to increase metabolism.
John Abraham’s physique
Height – 183cm
Weight – 94 kgs
Waist – 36 inches
Chest – 48 inches
Biceps – 18 inches
Real name – Farhan Irani
Eye color – Black
Hair color – Black
John Abraham’s diet plan and workout should be followed if you really want to develop your physique like John. Intense workout, sleeping well, a balanced diet and keeping your mind fresh are the secrets to healthy living.
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