Workout and healthy diet chart of john abraham's fitness

 

Whenever you think of John, the first thing that comes to mind is his fitness, muscular body and abs, but he did not achieve this fitness just like that, for this he follows a strict workout as well as a healthy diet. 

Those who take care of fitness always want to know their diet, so let's know what kind of workout diet John Abraham follows-

Telling a news website, John Abraham says that discipline is needed to keep the body fit. They go to sleep at night around 9.30 to 10:00 and wake up at 4.30 in the morning.

Diet Chart of John Abraham's

John Abraham divides his diet into 6 parts, in which he does not consume flour and rice -

Breakfast (8:00 am-) Green Tea/Black Tea. 1 Sweet Potato/1 apple, 4 egg whites

After 3 hour (10:30 am) -Milk mixed with equal parts whey protein

Lunch (1:00 pm) - Fish or chicken grilled with roti , sabji, roti, dal and curd

Evening Snacks (4:00 pm) - Green Tea/Black Tea, mashed potato, fruits, 4 egg whites

Dinner (7:00 pm)- Boiled Fish/chicken, 3 nachni roti

after 3 hour (10:00 pm) - Whey protein and mixed equally  

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John Abraham's Work Out  Plan

John's Height is 183 cm (6') and Weight is 95kg (209 pounds). John Abraham follows a proper and strict workout routine, in which he gives more priority to broad shoulders, six-pack abs, biceps and strengthening leg muscles.

At the end of the workout, John includes 20 to 30 minutes of brisk walking.Let us know how John does full body workout in seven days.

 First Day for Chest(12 reps in 3 sets)

Bench press

Machine flyKettlebell chest press

Decline dumbbell press

Incline dumbbell press

Pike pushups

Barbell bench press

Cable crossover 

Second Day for abs and back(12 reps in 3 sets)

For Abs 

Sit-up

Push-up

Crunches

Plank

Jackknife

For Back

Pull-up

chins up

T-bar row

Bent-over row

Seated row

Deadlift

Third Day for Abs and shoulders(12 reps in 3 sets)

For Abs

Russian twist

Leg raise

Hanging knee raises

Renegade row

Shoulders

Push up

Overhead press

Front raise

Dumbbell shoulder press

Fourth Day for legs (3 sets, 12 reps)

Biceps

Barbell curl

Chin-up

Cable curl

Hammer curl

Facing-away cable curl

Triceps

Diamond push-ups

Rope pushdowns

Bar pushdowns

Dips

Kickbacks

Fifth Day for legs (3 sets, 15 reps)

Squats

Lunge

Calf raise

Leg press

Wall sit

Leg curl

Bridge

Sixth Day for abs (3 sets, 15 reps)

V Ups

Abs roll out

V sits

Cable crunch

seventh Day for Rest day

On the seventh day, John gives the muscles to rest.

FAQs

Q- what does john do for cardio?

ANS- For cardio, John prefers cycling for 20 minutes a day. In which about 400 calories are burnt.

Q- what diet does john abraham's follow?

ANS- John has to burn 4000 to 5000 calories per day so consume more carbs and protein.

Q- what does john take for fiber intake?

ANS- John consumes apples, green vegetables and and lemons.

Q- what does john take for carbs intake?

• ANS- John eats bajra. grains, potatos, and jawar for carbohydrate.