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Channa informs that Abraham worked very hard to get an extraordinary physique for his

forthcoming film. Not only did he burn the gym floor at odd hours, he also maintained a

strict diet regime, says the trainer. He informs that Abrahams physique was such that hewould put on, both, fat and muscle both very easily and hence they had to be careful.

Nutrition Step by step guideJohn is a vegetarian, and it is very difficult to get protein sources in a veg diet. So we

went strict on soya, sprouts and whey protein to recover his protein requirements. His diet

consists of six meals a day. Each meal with carbohydrates (to gain weight), protein and asmall amount of fibre.

Protein sourceVeg milk, curd, sprouts, different pulses, soya and whey protein supplement

Non-veg chicken, fish, and egg whites

Carbohydrates

Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat

FibreAll salads, broccoli, papaya, musk melon, apple, orange, sweet lime whole fruits not

just juice, and green vegetables

Daily meal routine

8 am- Black coffee/green tea, four eggwhites/1 potato (sweet potato/corn/wheat

flakes/brown bread) / one apple10:30 am- Whey protein or milk and water mixed in equal volumes

1pm- Chicken or fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal,

curd, roti, and one carrot4pm- 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, chicken or egg (bhurji / omelette) with roti or 2-3 whole wheat breadslices

Avoid Maida products, sweets, oily food and rice.

Vinod Channa decodes Abrahams routine

MondayChest and Triceps: Warm up, Bench press incline and decline both 3 sets, 15

repetitions, to use maximum weight so that third repetition is automatically 12 reps only

Dbl fly: parallel bar/dips, bar two sets, 15 repetitionsTriceps push down: 3 sets, 15 repetitions, to use maximum weight so that third repetition

is automatically 12 reps only

Triceps both hands dumbbell triceps and triceps kick back two set, 15 reps

Tuesday

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Back and abs: Bend over barbell row four sets, 15 reps

One hand DBL row two sets, 15 reps

Lat (for wings) pull down2 sets, 15 repetitions

Shrugs (for collar muscles)

3 sets, 15 repetitionsDead lift or back extension

3 sets, 15 repetitions

Abdominal workoutCrunches and leg raises

3 sets, 15 reps

Wednesday

Cardio: Abdominal workout

Crunches and leg raises3 sets, 15 reps

30 minutes of jogging

ThursdayLegs: This is the main workout.

Squatting 4 sets, 15 reps

Lunges 2 sets, 15 repsStep up/ leg press two sets, 15 reps

Leg Curl 3 sets, 15 reps.

Sitting and Standing calf raises 3 sets, 15 reps

Friday

Shoulder /bicepsShoulder 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 repsAlternate dumbbell curl 2 sets, 15 reps

Hammer curl 2 sets, 15 reps

Saturday

Cardio

Abdominal workoutCrunches and leg raises 3 sets, 15 reps

30 minutes of jogging

Sunday

Day of rest