Hrithik Roshan

Hrithik Roshan Workout Routine and Diet Plan

Hrithik Roshan is a man who needs no introduction. Being one of India’s high profile celebrities with a career spanning 20 years in the glistening & glamourous world of Bollywood, he still doesn’t cease to inspire us. He is definitely blessed with stunning looks and healthy genes, but he still had to work rigorously to build that lean and sculptured body. All the fame and adulation, after all, comes with a price of hard work and dedication. So when you are named as Asia’s sexiest man alive for three years (2011, 2012 & 2014) and still stay there at the top of the list, you know you have done it! Read here about Hrithik Roshan Workout Routine and Diet Plan to know his success secrets.

hrithik roshan workout

As Hrithik turns 43 this 10th January, Fitso brings you a peek into his life, habits, motivation, and his struggle for being fit, along with his workout regimen and diet plans. Sample this before resolving to become fit, Hrithik has a 36′ ½” waist, a protruding belly, a double slipped disc in his back, and a smoking problem. He was smoking 2-3 packs of cigarettes per days and his blood pressure was not consistent, one day high and one day low.

Hrithik Roshan Personal Coach – Kris Gethin

When he met Kris at the IFBB Sheru Asian Grand Prix, Hrithik requested him to stay back in Mumbai and train him, which he did. Kris Gethin found a committed person in Hrithik and then began the 12-week transformation schedule.

“Nobody in the world who’ll have a physique like Hrithik” – Kris Gethin

hrithik roshan workout

By the end of 10 weeks, Hrithik has lost around 10 kgs. His waist has gone back to 30 inches. The point to be noted is that he also simultaneously gained a lot of muscle and still weighed less, meaning that the percentage of body fat is extremely low.

It’s known that diet, workout and rest are the three very important aspects off building muscle. Even a small compromise on one of the three would not yield desirable results, in fact, the whole workout could take a toll on your body and backfire.

Hrithik Roshan Workout Plan

Kris attests that Hrithik is his most hardworking and consistent student. Always sticking to the schedule and never missing a single workout in spite of his hectic schedule. Sometimes he had to say “No” to a lot of meetings and gatherings, family or otherwise, just so that he could give time to his meals and exercises.

hrithik roshan workout

20-30 minutes of Cardio after breakfast in the mornings and supper in the evening. He would choose from a host of cross weight training techniques like swimming, jogging etc.

The workout spreads across days in a week with 3 days (Day 3, 6 and 7) for rest.

hrithik roshan workout

Hrithik Roshan Body Measurement:

Height: 1.82 m (6 ft)
Weight: 190 lbs (86 kg)
Chest: 46 inches
Waist: 30 inches
Biceps: 17 inches

hrithik roshan workout

Hrithik Roshan Diet and Nutrition

Hrithik’s diet has frugal quantities of oil while being rich in carbs and proteins. His sources of protein were primarily fulfilled through a meat based diet along with a lot of supplements to support the daily workouts.

Protein: Turkey, steak, egg whites, fish, protein powder
Complex Carbs: Oatmeal, brown rice, salads, Broccoli

During his transformation for his role in the second edition of Krish, he was eating 100g of meat daily along with broccoli, spinach and sprouts. This went on for around three weeks after which he started going for fish, egg whites, meatballs, yogurt along with the regular supplements.

Source: NDTV Good Times

  • Breakfast: 7 Egg Whites, Brown Bread, Sugar free Pan Cakes and Protein shakes
  • Lunch: Steak/Fish/Turkey along with boiled veggies, salads and yogurt
  • Dinner: A cup of brown rice, spinach, a little pasta along with protein shake.

Between meals: Hrithik has around 6-8 meals a day and had a continuous supply of multivitamins, protein shakes and glutamine for muscle growth and healthy immune function.


Morning: Glutamine 1000 capsules, BCAA 1000 capsules, Anavite multi-vitamin and amino acid complex, Omega-3 softgels, Liver detoxifier capsules, Grape seed antioxidant Vcaps
Before cardio workouts: Grenade Thermo detonator capsules
Pre and post workouts: Shakes made with walnuts, oats, and Myofusion. On shoots, he sometimes had protein shakes
Before bed: Casein protein powder mix, ZMA capsules, BCAA 1000 capsules, Glutamine 1000 capsules, Grape seed antioxidant Vcaps, Omega-3 soft gels, Liver detoxifier capsules

hrithik roshan workout

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