john abraham ka body banane ka tarika

assalamualaikum dosto

aaj mai aap ko batawunga ke jhon abraham jaisi body kaise banate hai.

dosto aisi body banane ke liye sirf gym jake koi matlab nhi iske liye acha khana acha pina padta hai.

jis se apne sharir ka mass badta hai. warna agr tum sir gym jawo ge awr kuch khawoge nahi to body bade gi nhi balke wahi dab jaye gi  tiger shrof ki tarha.

agr ap ko john jaisi body chahiye to aap jhon ka diet plan apna le.

John Abraham Workout Diet Chart

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

Post workout – 6-7 egg whites with protein shake.

Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner – Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

to dekha apne iska diet plan kaisa hai ab mai ap ko iske workout ka schedule batata hu.

John Abraham workout schedule

Chest –  Flat bench press, Incline dumbbell press, decline pull over, cable cross over

Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,

Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,

Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,

Forearms – barbell wrist curl, palms down dumbbell wrist curl,

Back –  Barbell dead lift, pull ups, wide grip lat pull down, cable seated row, one arm dumbbell row

Legs –  Barbell front squat, leg press, seated leg curl, calf press, leg extension

Cardio – treadmill running & walking

Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.

to dosto yahi hai iska raaz.

workout ke saat saat ye protien leynwhey protien

to kaisa laga aap ko iska plan