Bollywood Actor Sahil Khan’s Workout and Diet Plan

Yogesh Sarai

Sahil Khan is the current Indian bodybuilding icon and widely followed fitness idol. Youngsters are keen to know about his exercising routine what he munches on daily, when he rests, and all these finer details. Surprised at him being a vegetarian, fans want to know his workout and diet plan as precisely as possible. His chiseled body and good mannerisms make him an ideal too.

Recently he appeared in Kapil Sharma’s Show and everyone was overjoyed. It appears that his debut in Bollywood in the comedy film “Style” was still fresh in his followers’ minds, and Sahil Khan cashed by acting in the sequel “Xcuse Me”.

Disciplined Life with Compulsory Rest

Yes! Sahil Khan says he leads a disciplined life with a fixed (but with varying workouts) routine, totally vegetarian fare, lots of water, and compulsory 9 hours of rest. He also entertains himself occasionally with music shows and sometimes with reality shows.

Wholesome Amino Acids & Omega-3 Fatty Acids
Whey Protein is something he never misses and he prefers having a shake with different fruits like a banana or strawberry and some peanuts for that crunchy flavor. Another essential on his plate is 6 egg whites and just one yolk for that wholesome amino acid profile. Similarly, dates (which also have a good amount of protein) feature almost daily in his diet.

Flaxseed & Multivitamins
Sahil Khan has one teaspoon of both flaxseed/olive oil, and a multivitamin that takes care of any nutrition left out. Olive Oil is rich in healthy Monounsaturated Fats, and contains large amounts of Antioxidants, strong anti-inflammatory properties and protects the heart, and boosts your metabolism. As all of his exercises are strenuous, he prefers these oils to provide just a bit of help to his heart. Actually, small additions like these make a huge difference in the long run.

Sahil Khan’s Basic Routine for Bodybuilding
Every bodybuilder, based on his experience and trainer’s guidance has an established routine. Though he says that minor adjustments can be done without any adverse effects. We advise our readers to have their own routine and not to follow him blindly.

Hit the gym 4-5 days a week and train for at least an hour.
Prepare a whey protein shake and keep drinking before, in-between, and after workouts.
Do not train on an empty stomach and have a banana + yogurt an hour before.
Do not forget to drink water throughout the day and have at least 10-12 glasses.
All diets should be balanced, and you should eat 5-7 times in small portions.
Adequate sleep is important as it charges your batteries and makes you ready for workouts.
Two days rest is necessary and one of the days can be in-between and sometimes have weekends off.
Keep some entertainment in your schedule so that your brain can cool off and this improves your performance.
Stay away from junk food.
If you crave some cheat food, try some healthy food like a small serving of ice cream.
If you just cannot resist foods like pasta, try having them in the morning and dash off to the gym so that, your exercise will easily melt the damn thing.

Sahil Khan’s Workout Plan

Getting up at 5 am is his routine and occasionally he goes running 4-5 km. After half an hour, he has his breakfast and an hour later his workout. The following is his schedule, he advises not to follow it blindly, and you should use your brains and choose what fits your needs.

Day 1 : Monday (Chest and Abs)

Chest Workouts

Flat Bench Dumbbell Press – 4 Sets and 10-15 Reps
Incline Bench Dumbbell Press – 4 Sets and 10-15 Reps
Hammer Strength Incline Press – 4 Sets and 10-15 Reps
Hammer Strength Flat Press – 4 Sets and 10-15 Reps
Cable Crossovers – 4 Sets and 10-15 Reps

Abs Workouts

Crunches – 4 Sets and 30 Reps
Hanging Leg Raises – 4 Sets and 30 Reps
Ball Crunches – 4 Sets and 30 Reps

Day 2 : Tuesday (Calves, Hamstrings and Quads)

Calves Workouts

Standing Calf Raises – 4 Sets of 20-25 Reps
Leg Press Calf Raises – 4 Sets of 20-25 Reps
Seated Calf Raises – 4 Sets of 20-25 Reps

Hamstrings Workouts

Lying Leg Curls – 3 Sets of 10-15 Reps
Stiff Leg Deadlift – 3 Sets of 10-15 Reps
Seated Leg Curls – 3 Sets of 10-15 Reps

Quads Workouts

Squats – 3 Sets of 10-15 Reps
Hack Squats – 3 Sets of 10-15 Reps
Leg Press – 7 Sets of 10-15 Reps
Leg Extension – 4 Sets of 10-15 Reps

Day 3 : Wednesday (Back and Abs)

Back Workouts

Wide Grip Pullups – 4 Sets of 10-15 Reps
Straight Arm Pulldown – 7 Sets of 10-15 Reps
T-Bar Row – 3 Sets of 10-15 Reps
Reverse Grip Barbell Row – 3 Sets of 10-15 Reps
Reverse Grip Pulldown – 3 Sets of 10-15 Reps
Deadlift – 3 Sets of 10-15 Reps

Abs Workouts

Reverse Crunches – 4 Sets of 20-30 Reps
Roman Chain Crunches – 4 Sets of 20-30 Reps
Cable Rope Crunches – 4 Sets of 20-30 Reps

Day 4 : Thursday (Rest)

Day 5 : Friday (Shoulders and Abs)

Shoulders Workouts

Dumbbell Shoulder Press – 4 Sets of 10-15 Reps
Dumbbell Front Raises – 4 Sets of 10-15 Reps
Dumbbell or Machine Lateral Raises – 7 Sets of 10-15 Reps
Dumbbell Bent Over Lateral Raises – 4 Sets of 10-15 Reps
Barbell Shrugs – 4 Sets of 10-15 Reps
Dumbbell Shrugs – 4 Sets of 10-15 Reps
Reverse Pec Deck Machine Fly – 4 Sets of 10-15 Reps

Abs Workouts

Reverse Crunches – 4 Sets of 20-30 Reps
Cable Rope Crunches – 4 Sets of 20-30 Reps
Hanging Leg Raises – 4 Sets of 30 Reps

Day 6 : Saturday (Biceps and Triceps)

Biceps Workouts

Barbell Curs – 5 Sets of 10-15 Reps
Straight Bar Cable Curls – 5 Sets of 10-15 Reps
Preacher Curls – 3 Sets of 10-15 Reps
High Cable Curls – 3 Sets of 10-15 Reps
Hammer Curls – 3 Sets of 10-15 Reps

Triceps Workouts

Rope Pressdown – 7 Sets of 10-15 Reps
Close Grip Bench Press – 3 Sets of 10-15 Reps
Lying Extension – 3 Sets of 10-15 Reps
Dips – 3 Sets of 10-15 Reps

Day 7 : Sunday (Rest)

Sahil Khan’s Nutritional and Diet Plan

Over the years, Sahil has developed some good insights and made suitable changes in his diet plans and nutritional supplements. Yet his food is very simple and it may surprise you.

Whey Protein Shake with 40 grams of protein
6 egg whites and an occasional yolk or two
One bowl of oats with a pinch of cinnamon (for regulating his blood sugar)
One banana/handful of strawberries and few raisins occasionally
A teaspoon of flaxseed oil or olive oil
1 tablespoon of peanut butter (occasionally)
Multivitamin capsules and 3-4 dates
Green salads

Other than this, he has the normal vegetarian meals that we have in our homes. This includes chapatti, daal, raita, vegetables, and ghee. There is nothing special here and we have avoided putting it as it will just increase this text without any substantial benefit.