John Abraham Macho Body Fitness Secrets, Workout Routine and Diet Plan

If you are looking for motivation on fitness and good physique then you cannot miss this young Bollywood Celebrity who is the heart throb of many young women and is a muscular personality known for his love for fitness and bikes. No one can deny the fact that John Abraham has a good Masculine, handsome body that is well appreciated in the world.

John Abraham, Successful male model, Indian Film Actor has done many movies and given many hits like Dhoom, welcome back, housefull 2, Dostana, New York, shootout at wadala, force etc. With his upcoming movie “Rocky Handsome” he has worked a lot on his body and fitness. That is one movie to watch out for.

His revolutionary good looks along with macho body, and nice character with positive attitude made him the highest-paid supermodel and one of the biggest super star in India. Being a hot star with muscular build in the modelling world, he made his film debut in 2003 with “JISM”.

john abraham fitness and body building tips
john abraham fitness and body building tips

John Abraham has inspired many young Indians on Fitness and gym workout. Analyzing the body type of John Abraham, he comes under ecto-mesomorph.

What does this body type indicates?

Such body type can easily fluctuate between lean and muscular. More descriptive means, they tend to have body features like broad shoulders and narrow waists with broad ankles, and wrists, and also a “V” shape of the torso. Many other actors like Dwayne Wade, Hugh Jackman and Christian Bale are examples who have such body types.

John does all his gym workouts and follows fitness routines with proper guidance from his personal trainer. He follows some serious workout routines in gym and has a very particular diet plan.

Standing tall and fit in the film industry because of his good acting skills and dashing personality, he brings in lot of action and energy in the role assigned to him. John has established himself as one the sexiest man alive on earth and the style icon in the big and small screen industry.

rocky handsome John Abraham fitness and health mantra
rocky handsome John Abraham fitness and health mantra

John Abraham gym training routine and diet plan are very famous and every fitness enthusiast wants to follow that. His fitness tips are really essential for guys who want to make their way into bollywood or are looking for modelling carrier. His rigid diet plan and daily workout routine without missing any is the result of his remarkable body and physique.

Building up such a good looking body was never easy for john Abraham as he has openly said that on record that to had a good figure he had to actually throw all his favourite foods in trash to recreate him in that good body figure.

“It definitely requires moving out of the comfort zone to land in the success zone.”

Following it, is not only  difficult and challenging but maintaining a perfect stamina and keeping yourself motivated throughout the workout routine and schedule (body as well as the mind) is another whooping task in itself which requires another level of stamina and endurance which comes with will power only. Staying motivated and encouraged during the entire process requires great amount of will power and determination to achieve the desired goal.

John Abraham is having a good applicable height of 6’1”, and also blessed with good wide shoulders, and has a slim athletic body that can be trained to mould into good body shape. He holds a comparably good weight which is around 175 pounds and nicely defined with his good height also.

John Abraham fitness mantra is there, if you are really interested in creating a body like him. His diet regime and his gym training is the secret recepie for you.

Every person who goes to gym craves for a body like john Abraham and every women wants to just have a boy friend with a body build like him.


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john full body building muscles in shirt
john full body building muscles in shirt

John Abraham take on Fitness

In an interview John Abraham has said that he finds fitness like a tripod stand with three legs- good food, good sleep and good routine. He believes that, to stay in good shape, hard work is the key and short cuts won’t help for long run. He never uses steroids and doesn’t want others to use it either since that is not the healthy way of making good body build.

John does not believe in fad diets or crash diets. He only ask to eat right and eat well.

He says that he worked for the lower body also when he was asked to have a beach body in dostana. He says that Indian men focuses mostly on arms and forget about the lower half. “6 pack abs is not everything and men should have a proportionate upper and lower half”, according to John Abraham.

It took a lot of cross training, squats, presses, with emphasis on calves and hamstring to build the lower body.

Let’s find out the secret of his killer looks and also killer body build.

John Abraham Diet Plan

Good news for the vegetarian guys that John Abraham follows vegetarian food diet to stay healthy and fit. John is a strict vegetarian although he used to eat non-veg food also earlier.

He depends on protein shakes to cover up the protein requirement while doing workout since his vegetarian diet lacks protein intake compared to the diet of non-veg.


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To hit the goal you desire, 60% depends on the diet and 40% on the workout. For john, he burns 4000 to 5000 calories per day and consumes lot of high protein and carbs intake.


John Abraham Workout Diet Chart


Pre-workout – Carb intake in the morning workout routine. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites with 1 potato/sweet potato/corn/wheat, flakes or brown bread (these are high carbs) and one apple.

Post workout – 6-7 egg whites with protein shake should be taken post workout to ensure your body has everything it needs to build up pumped up muscles.


Morning breaks after the late workout meal at around 10am – Have Pasta or fruits chart for the carbs and fibre. Have some protein rich food like oats, broken wheat etc. Just before the lunch have a Salad.

Lunch – Have a moderate to high amount of meal in lunch which include rotis,, sprouts, sabji, dal, and curd.

Evening breaks – have 3-4 egg whites with mashed potato, apple, orange, or papaya.

Dinner – Have a low amount of dinner. Roti and bajra with dal or vegetable is good.

It is always suggested to have dinner on time and not late night. Dinner before 9pm is followed by John Abraham.

This Diet plan of John Abraham consists of overall 50 per cent protein and 20 per cent carbohydrates. Remaining is composed of fibre, fats and anti-oxidants which are required for meeting necessary body functions.

We think John Abraham workout plans and diet plans will help you build a good body and weight. If you want to know more about his workout routines, his views about various weight lifting practices and much more about fitness then stay with as we are having more to share with you.

With let’s focus on health and fitness mantra and start our journey to building a good physique today.

Read Healthy to Stay Healthy!!

Anurag Ajmera

Anurag is the co-founder, technical head and member of research team for Medictips, working towards making it the Best online Health Care Station for people looking for Natural Remedies and Healthy Lifestyle. He is an Electronics Engineer and a well known Blogger. Health and Fitness enthusiast apart from being a Tech freak, he also like to write on other blogs like, actually he owns that also. Away from Blogging and work, he likes to go trekking, listening to music and try out new things.

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