sahil khan

Bollywood Actor Sahil Khan’s Diet & Workout Plan



Bollywood Actor Sahil Khan’s Diet & Workout Plan

sahil khan

Sahil Khan, now 40 is a popular Indian model, actor and a fitness idol. His debut in bollywood in the comedy file “Style” was a success which he cashed by acting in the sequel “Xcuse Me”.

The Fitness Freak Sahil Khan is a known figure in the bodybuilding circuit. Being a bollywood actor is not the only credential in his kitty, but because of his well chiseled body too! What’s more, he is now an idol for many and people are eager to know about his training regimen, the food he eats, the hour he sleeps and so on.

The Basics that Sahil Khan Follows
To maintain the well chiseled body, a bodybuilder needs strict discipline and should follow some basics. The professional bodybuilder that Sahil Khan is accepts and follows these guidelines:

1. Train for at least one hour, four times a week.
2. Drink at least 2ltrs of water in a day.
3. Eat a balanced diet with 5-6 small portions in a day
4. Have adequate sleep so that when you get up, you should feel fresh and energized!
5. Have a weekly off as your body & brain both need time to indulge in their own pastimes!
6. Stay off junk food!

Also, Sahil reiterates to find reason for drinking water, water and more water.

Also Read: 6 Indian Vegetarian BodyBuilders

Sahil’s Food and Supplement Preferences
You can change the food as per your choice but keep these guidelines broadly.
1. 6 egg whites (one yolk)
2. 1 bowl plain oatmeal with cinnamon
3. A few raisins and one Banana
4. One teaspoon of all natural peanut butter/olive oil/flax seed oil/
5. Plenty of water, and
6. a Multivitamin and 3 dates
7. a Protein Shake (40-50 grams) + plenty of water

You can substitute a banana with any other natural fruit.

The Detailed Workout Plan shared by Sahil Khan

FST 7 Training Split
                                            AM                             PM
Day 1                              Cardio                Abs and Chest
Day 2                             Cardio                Calves, Quads and Hamstrings
Day 3                             Cardio                Abs and Back
Day 4                             Cardio                Off
Day 5                             Cardio                Abs, Shoulders and Traps
Day 6                             Cardio                Calves, Triceps and Biceps
Day 7                             Off                     Off


DAY 1
Exercise                            Sets     Reps Wk 1-2    Reps Wk 3-4             Rest
ABS
Hanging Leg Raises        4            30                          30                     1 Min
Exercise Ball Crunches   4            30                          30                     1 Min
Crunches                         4            30                          30                      1 Min
CHEST
Incline Dumbbell Press    4            8-10               10-15                   1-2 Min
Flat Bench Dumbbell Press    4      8-10               10-15                   1-2 Min
Hammer Strength Incline     3       8-10               10-15                   1-2 Min
Hammer Strength Flat Pr    3         8-10               10-15                   1-2 Min
Cable Crossovers              7             8-10               10-15                    1-2 Min

DAY 2
Exercise                        Sets         Reps Wk 1-2        Reps Wk 3-4          Rest
CALVES
Standing Calf Raises      4             20-30                   20-30               1-2 Min
Leg Press Calf Raises     4             20-30                   20-30               1-2 Min
Seated Calf Raises          4             20-30                   20-30               1-2 Min

QUADS
Leg Extensions               3              8-10                      10-15               1-2 Min
Squats                             3              8-10                      10-15               1-2 Min
Hack Squats                    3              8-10                      10-15               1-2 Min
Leg Presses                     7              8-10                      10-15               1-2 Min

HAMSTRINGS
Lying Leg Curls               3              8-10                     10-15                1-2 Min
Stiff Leg Deadlifts           3              8-10                     10-15               1-2 Min
Seated Leg Curls             7              8-10                     10-15               1-2 Min

DAY 3
Exercise                        Sets          Reps Wk 1- 2      Reps Wk 3-4             Rest
ABS
Reverse Crunches           4                   30                      30                       1 Min
Roman Chair Crunches  4                  30                      30                       1 Min
Cable Rope Crunches     4                  30                       30                      1 Min

BACK
Wide Grip Pullups            3                8-10                  10-15               1-2 Min
Reverse Grip Pulldown    3                8-10                  10-15               1-2 Min
T Bar Rows                       3                8-10                  10-15               1-2 Min
Reverse Grip Bbell Row   3                8-10                  10-15               1-2 Min
Deadlifts                           3                8-10                  10-15               1-2 Min
Straight Arm Pulldown   7                8-10                  10-15               1-2 Min

DAY 5
Exercise                          Sets        Reps Wk1-2          Reps Wk 3-4      Rest
ABS
Hanging Leg Raises         4                 30                           30               1 Min
Cable Rope Crunches       4                 30                           30               1 Min
Reverse Crunches            4                 30                           30               1 Min

SHOULDERS
Dumbbell Presses            4                8-10                      10-15             1 Min
Prone Incline              
Dumbbell Front Raises    4                8-10                      10-15             1 Min
Upright Rows                   4                8-10                      10-15             1 Min
Dumbbell or Machine    
Lateral Raises                   7                8-10                      10-15             1 Min
Dumbbell Bent Over
Lateral Raises                   4                8-10                      10-15             1 Min

TRAPS
Barbell Shrugs                  4                8-10                      10-15             1 Min
Dumbbell Shrugs              4                8-10                      10-15             1 Min
Reverse Pec Decks            7                8-10                      10-15             1 Min

DAY 6
Exercise                          Sets        Reps Wk 1-2          Reps Wk 3-4       Rest
CALVES
Seated Calf Raises            4               20-30                    20-30           1-2 Min
Leg Press Calf Raises       4               20-30                    20-30           1-2 Min
Standing Calf Raises        7               20-30                    20-30           1-2 Min

TRICEPS
Rope Pressdowns             7                8-10                      10-15            1-2 Min
Close Grip Bench Pr         3                8-10                      10-15            1-2 Min
Dips                                   3                8-10                      10-15            1-2 Min
Lying Extensions             3                8-10                      10-15            1-2 Min

BICEPS
Straight Bar Cable
Curls                                7                8-10                      10-15            1-2 Min
Hammer Curls                3                8-10                      10-15            1-2 Min
Preacher Curls                3                8-10                      10-15            1-2 Min
High Cable Curls            3                8-10                      10-15            1-2 Min

Conclusion
Instead of blindly following the above chart, it is best to analyze it see what works best for you. Also, for your own benefit, proceed gradually and in no particular hurry.

3 thoughts on “Bollywood Actor Sahil Khan’s Diet & Workout Plan”

  1. Dear, sahil khan sir
    I need a diet plan and my wit is 83 hiaght is 58 feet
    I am working out for last 3 years and my body is not showing results so please help me sir

  2. GOOD after noon sir .me v body banana chahta hu thoda sa tips baton.or aapka bigmusclesnutrion ka supplement kon use karna h wo v bta do plz

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