Bollywood Actor Sahil Khan's Diet & Workout Plan – BigMuscle Nutrition

Bollywood Actor Sahil Khan's Diet & Workout Plan

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.

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