Mr. World Thakur Anoop Singh Sharing His Fitness Mantras

Thakur Anoop Singh is an Indian bodybuilder, actor and model who has bagged gold in the 7th WBPF World Bodybuilding Championship 2015 held in Thailand. He’s also won a bronze in the 49th Asian Bodybuilding Championship 2015 in Uzbekistan.

He has also worked in the movie industry with appearances as Hanuman and Dhritarashtra in the TV serials Ramayan and Mahabharat and set to break now into movies with Singam 3 and Commando 2.

Thakur Anoop Singh is ripped from top to bottom. One wouldn’t find an ounce of extra flesh. Such a body and achievements do not come easy. It takes sheer determination and hard work day and night and the right guidance to get to where he is currently. So we take a look at his diet plan, workout routine and fitness tips.

anoop singh thakur

Thakur Anoop Singh Diet Plan:

Thakur Anoop Singh has a strict diet plan and scheduled meals 5 times a day. His diet includes nearly 30-40 egg whites a day along with 300 gm chicken breast in three out of five meals.

  • Breakfast: Oatmeal and Isopure mix, 10 egg whites

A right balance and much carbs and protein after his exhausting spell in the gym. 

Tip – It’s essential for the body to have simple carbs and protein immediately after a workout.

  • Brunch: 300gm chicken breast, 5 egg omelette, 200gm sweet potato, Lemon ice tea or watermelon slices

thakur anoop singh

Thakur has a paper thin skin and about 5%-8% body fat. He meets most of his calorie requirement from protein.

  • Lunch: Same as brunch
  • Evening meal: Same as breakfast
  • Dinner: 300gm chicken breast, Salad, 5-10 egg whites

Thakur mentions the advantage of doing cardio on an empty stomach as metabolism is at its peak in the morning.

Note: This is a diet plan designed specifically by professionals for his body and his lifestyle. Consult your dietician before implementing any of the components from this plan.

Thakur Anoop Singh Workout Routine:

Anoop Thakur Singh works out 6 days a week resting on Saturday. He gives much importance to cardio and body flexibility doing gymnastics for a combined total of 6 times a week.

thakur anoop singh diet

He does his cardio workout on an empty stomach (Fasted cardio technique).

Monday: Fasted cardio (30 mins) + Abs + Shoulders + Calves

  • Crunches
  • Leg raises
  • Cable
  • Overhead Press
  • Lateral Raises
  • Shrugs
  • Arnold Press
  • Standing Calf Raise
  • Seated Calf Raise

Tuesday: Fasted cardio (30 mins) + gymnastics + quads

  • Squats
  • Leg Press
  • Leg Extension

Wednesday: Fasted Cardio (30 mins) + Abs + Chest + Triceps

  • Abs Leg Raises
  • Crunches
  • Sit-ups
  • Bench press – Incline+Decline
  • Fly’s
  • Tricep pushdown

Thursday: Hamstrings + Calves + Steam/Sauna

  • Leg Curl
  • Lunges
  • Stiff Leg Deadlift
  • Seated Calf Raise
  • Standing Calf Raise

Friday: Fasted Cardio (30 mins) + Gymnastics + Back + Biceps

  • Deadlift
  • Pull-ups
  • Lateral Pulldown
  • Rowing
  • Bicep Curl
  • Hammer Curl

Saturday: Rest

Sunday: Legs (Squats + Leg Press + Leg extension)

  • Squats
  • Leg Press
  • Leg Extension

It is to be noted that Thakur works his legs nearly every day. Legs are one of the most important body parts that need working on. To all those who skip or give minimal time to their legs, take notes.

thakur anoop singh diet

Thakur’s exercises are for tone rather than raw mass. That’s what he works on precisely as he as a professional bodybuilder and requires a certain level of muscle tone for individual muscle groups. Note that these most of these movements differ from compound movements. Although Thakur does few compound movements as they keep the untouched parts in action.

This is key. One should concentrate on the muscle group they are targeting but at the same work on all the corresponding parts so as to keep proportion in the body. Thakur does this efficiently.

Consult your fitness instructor before implementing any of the components from the mentioned workout.

thakur anoop singh

As the man himself says, 

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