Last updated on March 17th, 2021 at 08:49 am
We’ve had some requested for some Indian actors, and Farhan Akhtar is at the top of the list.
We have a couple more to feature, but his name came into the request been far too many times to ignore.
While he’s not famous in Hollywood, he is famous in what is often referred to as Bollywood; which is Hindi cinema.
Akhtar is not only an actor but a successful screen writer, director, producer and TV show host.
But, I suppose what’s most important, and what caused the flurry of requests, is the fact that Akhtar is SHREDDED.
Farhan Akhtar Stats:
Height: 5’7
Weight: (approximate) 155 lbs.
Age: 45 years old
Farhan Akhtar joins the shortest group of men we’ve seen among celebs on SHJ.
But I’m right there with him so I can dig it.
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Farhan Akhtar Diet and Nutrition
Farhan Akhtar’s transformation is so yearned for that there is an incredible amount of information out there regarding the specifics to what he did.
And by that I mean it almost seems like we know every detail!
Indian Bodybuilding tells us this was his meal plan, stating “he consumed around 3500 calories a day during the initial phase to game weight. In the later phase, when he had to shed down he consumed only 1800 calories a day”:
Breakfast: Farhan’s day started with a healthy, protein rich breakfast consisting of a 6 egg-white omelet, mushrooms and a glass of orange juice.
Mid Morning Snack: About 2 hours after the breakfast, Farhan would have oatmeal along with half glass of skimmed milk. With a gap for 30 minutes, this was followed by coconut water i.e. Nariyal Paani.
Lunch: Farhan did not have the luxury to enjoy rich and lavish meals. His lunch included sauteed vegetables like a cabbage, beans, Pak Choy also called as Chinese cabbage, broccoli, asparagus etc. Pak Choy being rich in nutrient was consumed almost 250 grams in a meal. For protein, 150 grams of grilled chicken was included. Everything was cooked in olive oil.
Post Lunch: Around 2 hours after lunch Farhan used to have a protein shake as his he was undergoing a rigorous work out plan and so he needed enough protein for muscle development and recovery.
Evening Snack: This snack usually consisted of a moong or boiled chana salad. The salad was tossed with cucumber and tomatoes. Farhan restricted his fruit choice to berries only as it had a great amount of antioxidants and was amazingly low on its glycemic index.
Dinner: There was not much of a difference between lunch and dinner. The menu remained pretty much the same. However, for dinner, chicken was replaced with fish like salmon or basa.
After Dinner: The last thing on the menu was a protein shake that was consumed before going to bed.
Farhan had an incredibly difficult diet plan. He could not even add salt to his meals as sodium led to water retention that was fatal for this work out goal. He missed having gulab jamuns and other sweets however; he had to keep his nerves under strict surveillance. He was allowed to have only a glass of Lassi every 15 days.
And another source continues by explaining that Akhtar is actually a fan of healthy eating regardless of whether or not it’s for a role.
They state:
Farhan Akhtar is a fan of healthy eating. He revealed in the Hindustan Times interview that he carries a dabba with home-cooked food with him, which usually contains proteins in the form of chicken or fish and healthy carbs in the form of quinoa.
And then they share a pic of him spotted in an organic food store in London.
So it seems, while Akhtar CAN go to the extreme, he does sustain a pretty healthy diet regardless.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.Â
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Farhan Akhtar Workout Routine Research
Similar to the above, we also know a lot about Akhtar’s workout routine.
And I’m going to tell you right now that it’s insane.
Well, at least the training he did in order to transform his physique.
Here’s some information from Indian Bodybuilding again:
Farhan’s workout plan was divided between Melwyn and Samir. He used to work out 6 hours a day in there intervals i.e. Workout for 2 hours three times a day. The workout plan was divided into athletic training, functional training and weight training.
Farhan along with Melwyn Crasto used to meet up at Priyadarshani Park at 6: 30 am for the athletic training. The focus of this training was to teach Farhan about professional printing so that he can convincingly play the sprinting sequences in the movie. Farhan says with this training, he became almost a professional runner.
This routine including 3 major components of running – upper leg motion, knee lift and push off. Milkha Singh had a typical pattern of running, his right hand used to bend inwards while sprinting and with Melwyn’s coaching Farhan was able to capture that. Each session, Farhan would sprint for 1200 meters.
The second workout session (6 hours after morning session) involves functional training with Coach Samir Jaura. The functional training focused on strengthening the core as well as enhances flexibility which is of importance for a sprinter. Routines involved included climbing up the rope with weights on the legs, hanging down and several abdominal exercises. This session took about 1.5 hours to 2 hours. He used to do 12 sets consisting of 15 reps of pushups, pull ups, high knees and 10 such exercises.
The third session of the day commenced at 6 pm consisting of weight training. The routines focused on Hypertrophy Strength Training (HST) and Tabata. The HST helped in gaining muscles by subjecting the body to increasing loads. In the first 6 months of the training, 3 months were dedicated to HST. Samir had laid down a special 12 week program for Farhan.
Are you afraid yet, because I’m not even done…
No, that isn’t a joke.
And he was NOT messing around for this.
They continue by telling us the rest of the routine, but I’ll share that, and what I already shared above within the workout in the next section.
For now I’m going to jump over to another source who tells us:
He is known to cycle 22 kilometres every day, apart from a mix of other exercises and workouts. He revealed in an interview with Zoom that he doesn’t believe fitness is only about your physique, but it is rather very important for regulating mood and building a positive attitude.
Oh, and just so we’re clear, there’s multiple sources that confirm what I’ll share as his workout.
So this isn’t just Indian Bodybuilding pulling our leg; Akhtar worked his but off for his transformation, and he seems to be devoted to a regularly healthy and fit life.
Are you ready?
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Farhan Akhtar Workout Routine
Training Volume:
Way Too Much
Explanation:
I’m going to be sharing his exact training with his personal trainer Samir Juara. This is shared not only in Indian Bodybuilding but also India Today and other sources. Enjoy, and good luck!
Farhan’s workout plan was divided between Melwyn and Samir. He used to work out 6 hours a day in there intervals i.e. Workout for 2 hours three times a day. The workout plan was divided into athletic training, functional training and weight training.
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Farhan Akhtar Workout: First Session
Farhan along with Melwyn Crasto used to meet up at Priyadarshani Park at 6: 30 am for the athletic training. The focus of this training was to teach Farhan about professional printing so that he can convincingly play the sprinting sequences in the movie. Farhan says with this training, he became almost a professional runner.
This routine including 3 major components of running – upper leg motion, knee lift and push off. Milkha Singh had a typical pattern of running, his right hand used to bend inwards while sprinting and with Melwyn’s coaching Farhan was able to capture that. Each session, Farhan would sprint for 1200 meters.
Farhan Akhtar Workout: Second Session
The second workout session (6 hours after morning session) involves functional training with Coach Samir Jaura. The functional training focused on strengthening the core as well as enhances flexibility which is of importance for a sprinter. Routines involved included climbing up the rope with weights on the legs, hanging down and several abdominal exercises. This session took about 1.5 hours to 2 hours. He used to do 12 sets consisting of 15 reps of pushups, pull ups, high knees and 10 such exercises.
The third session of the day commenced at 6 pm consisting of weight training. The routines focused on Hypertrophy Strength Training (HST) and Tabata. The HST helped in gaining muscles by subjecting the body to increasing loads. In the first 6 months of the training, 3 months were dedicated to HST. Samir had laid down a special 12 week program for Farhan.
Farhan Akhtar Workout: Third Session
The third session of the day commenced at 6 pm consisting of weight training. The routines focused on Hypertrophy Strength Training (HST) and Tabata. The HST helped in gaining muscles by subjecting the body to increasing loads. In the first 6 months of the training, 3 months were dedicated to HST. Samir had laid down a special 12 week program for Farhan.
Abs: Working on the abdomen, Farhan used to do 12 sets of crunches involving 200 repetitions each. Thus, each day with each session, he used to do 2400 crunches. He also did side benches, leg raises and several other abdominal routines.
Legs: Since Farhan was playing the role of a sprinter, his legs had to be in perfect condition. For this, he work out plan involved a set of 300 repetitions of each – lunges, leg press, leg extensions, squats and jump squats. This was followed by 100 calf raises.
Biceps: Those incredibly pumped up biceps were a result of a rigorous work out plan including cable work outs, curls, concentration curls and preacher curls etc.
After 3 months, he moved on to Tabata which is a special and a tough module. Tabata involved achieving the maximum number of repetitions in a given time span. His Tabata session included 8 to 10 sets of several routines with each set lasting for about 90 seconds. Two muscle groups focused on a body like shoulder and legs, chest and biceps and back and triceps etc.
For the athletic version, when Farhan had to lose weight, his routine consisted of weight training and endurance training. Each day, he used to focus on two muscle groups. The routine involved 15 sets with 100 repetitions each. After a year, he completed his training and by then he had only 5 percent body weight.
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