August, 2020

Bollywood Superstars Get Ripped

Lush celebrity lifestyles can leave Bollywood actors with a less than perfect body and serious desire to change. Aamir Khan and trainer Satya Chaurasia underwent a serious full-body overhaul in order to prepare for Aamir’s role in the film Ghajini, and Hrithik Roshan amped it up a notch for his role in Krrish 4. Here’s looking at both actors’ diet and routines:

  • Hrithik Roshan
  • Aamir Khan

Hrithik Roshan

Film where he had the best body: Krrish 4
How long it took him to achieve his results:10 weeks
Trainer: Kris Gethin
Results: Went from a 36 1/2-inch waist to 30 inches. He lost 10 kilos, or about 22 pounds.

Hrithik’s Diet:

There were a lot of changes in the plan as he saw his body progress. It mainly consisted of about 100 grams of meat, there were some fibrous carbs, like broccoli, sprouts and spinach, a cup of rice or pasta, some really great flavoring.

Hrithik’s protein came from: Protein power, steak, turkey, fish and egg whites.
Carbs: brown rice, oatmeal, salads and pasta.
3L of water daily


Hrithik performed 20 minutes of cardio after breakfast and again after working out in the evening. He chose from among swimming, beach walking, running, Crossfit and various cardiovascular machines.


Day 1: Chest, back and calves
Dumbbell bench press, incline dumbbell flyes, underhand cable pulldowns, bent over barbell row, hyperextension, seated calf raise, standing calf raises
Day 2: Legs
Leg press, seated leg tucks, lying leg curls, leg extensions, hack squat
Day 3: Rest
Day 4: Shoulders, abs and calves
Seated barbell military press, side lateral raise, upright barbell row, reverse flyes, weighted sit-ups, seated calf raises, standing calf raises
Day 5: Arms
Straight-arm dumbbell pullover, cable rope overhead triceps extension, cable lying triceps extension, straight-arm pull-down, concentration curls, dumbbell alternate biceps curl, standing biceps cable curl.


Hrithik’s pre- and post-workout shakes were prepared with Myofusion, mixed with walnuts or oats in a SmartShaker. He also whipped up protein shakes on shoots when he didn’t have time for a meal.

Aamir Khan

Film where he had the best body: Ghajini
How long it took him to achieve his results: 9 months
Trainer: Satyajit ‘Satya’ Chaurasia
Results: Before the start of training: biceps 12 inches; chest 38 inches. After training: biceps 16 inches; 44-inch broad chest.

Aamir’s Diet:

Daily food intake consisted of six small meals every two hours. Aamir avoided milk products, but had buttermilk. He only ate food cooked in 3 tbs of olive oil or saffola, and ate plenty of fresh vegetables and fruits. His rotis were made of three-grain wheat (bajra, jowar and atta). Snacks include biscuits, brown bread sandwiches, papaya (through the day) No carbs after 8 pm, but soups or juices are allowed. One or two pieces of tandoori chicken for dinner or four egg whites. Can alternate that with vegetable soup, and bhurji with salads or omlette (of egg whites only). 5L of water daily


Aamir’s intensive workouts consisted of three hours days, six days a week, without fail.


Stomach: 4 days a week
Crunches; hanging leg raises; side bends

Arms: 3 days a week
Concentration curl; triceps pushdown; barbell curls; dumbbell triceps extension

Chest: 2 days a week
Plain bench/incline/decline; pullovers; cable cross

Back: 3 days a week
Chin up; dumbbell rowing; deadlift

Shoulders: 2 days a week
Military press; upright rowing; rear dumbbell; shrugs

Legs: 3 days a week
Squats; leg extension; leg curl

Resistance tube: Daily


Food supplements like amino acids and protein shakes after exercises

Check Also

Sumeet Sharma: The Star power-lifter

We have all heard inspiring weight loss stories due to simple lifestyle changes. But the …

Leave a Reply

Your email address will not be published. Required fields are marked *