Top 10 Indian Bodybuilders: Diet and Workout Plans

Here are the Top Indian Bodybuilders with Their Diet and Workout Plans

1. Pawan Shetty

• Achievements: Mr. Asia, Mr. India, Bharath Shresta, World Amateur Bodybuilding Association Champion (2016).

• Diet:

• Off-season: White rice, milk, yam, chicken, green vegetables.

• Pre-contest: Fish, brown rice, oats, yam, broccoli, asparagus.

• Workout: Daily cardio (25 minutes) and targeted muscle group training on specific days.
  
  

2. Varinder Singh Ghuman

• Achievements: Mr. India (2009), first Asian at Arnold Classic Europe, brand ambassador for Arnold Schwarzenegger’s signature gyms.

• Diet: Vegetarian; includes colostrum, yellow dal, chapattis, green salad, curd, lassi.

• Workout: Dedicated muscle group training each day; weekends for cardio.
  
  

3. Hira Lal Dhillan

• Achievements: Mr. Universe (2011), Mr. Punjab, Mr. India, Mr. Asia.

• Diet: Vegetarian since 1997; focuses on soya beans, dal, lassi, curd.

• Workout: Hira Lal commits to two workout sessions each day, each lasting approximately two hours, focusing on cardiovascular exercises and resistance training to target specific muscle groups.
  
  

4. Rajendran Mani

• Achievements: World Bodybuilding and Physique Sports Championships winner (2013), multiple Mr. India titles.

• Diet: Six protein and vitamin-rich meals daily.

• Workout: Approximately six hours of gym training each day.
  
  

5. Yatinder Singh

• Achievements: Silver Medalist at 7th World Bodybuilding Championship, two-time Mr. UP.

• Diet: Yatinder Singh follows a balanced four-meal diet providing around 2,600 calories daily, focused on high protein, complex carbs, vegetables, and healthy fats, along with hydration and supplements like whey protein and BCAAs.

• Workout: His training routine is a six-day split targeting specific muscle groups with strength training and includes core work, HIIT/cardio, and one rest or active recovery day per week.
  
  

6. Sangram Chougule

• Achievements: Multiple Mr. India and Mr. Universe titles.

• Diet: Sangram Chougule follows a 4–6 meal daily plan rich in lean proteins, complex carbs (brown/white rice, oats), and healthy fats (nuts, peanut butter), supplemented with whey protein, BCAAs, creatine, and multivitamins to support muscle growth and recovery.

• Workout: His training routine includes a split targeting specific muscle groups daily, using heavy compound lifts and isolation exercises with high volume and intensity. Recovery and rest are key components of his muscle-building strategy.
  
  

7. Murli Kumar

• Achievements: Mr. India, Mr. Asia.

• Diet: Murli Kumar follows a high-protein diet with meals every 2.5 hours, including lots of egg whites daily, plenty of green vegetables, and post-workout protein shakes to support muscle growth and recovery.

• Workout: He maintains a strict daily routine with early wake-ups and consistent training, targeting different muscle groups each day and including 25 minutes of cardio to enhance endurance and fat loss.
  
  

8. Ankur Sharma

• Achievements: Renowned Indian bodybuilder.

• Diet: Ankur Sharma follows a 6-meal daily diet totalling around 2,400 calories, rich in high-quality proteins, complex carbs, and vegetables, supported by supplements like whey protein, creatine, BCAAs, and glutamine.

• Workout: He trains six days a week with a split routine—morning and evening sessions targeting different muscle groups, doing 4 sets of 10–15 reps per exercise, with Sunday reserved for rest and recovery.
  
  

9. Suhas Khamkar

• Achievements: Mr. India, Mr. Asia, Mr. World.

• Diet: Suhas Khamkar follows a structured 6-meal daily diet, emphasizing high-protein foods along with complex carbohydrates. His nutrition plan includes supplements like whey protein, creatine, and BCAAs to support muscle growth and recovery. He also ensures proper hydration and incorporates occasional cheat meals for mental balance without compromising progress.

• Workout: Khamkar's training regimen focuses on different muscle groups each day, with one rest day. His workouts include compound exercises such as squats, deadlifts, bench presses, and overhead presses, complemented by isolation exercises to target specific muscles. He also incorporates high-intensity interval training (HIIT) and cardio to maintain overall fitness.
  
  

10. Neeraj Kumar

• Achievements: Notable Indian bodybuilder.

• Diet: Neeraj Kumar follows a protein-rich, calorie-adequate diet consisting of 6–7 meals daily. His meals are complemented with supplements like whey protein and BCAAs to support muscle repair and growth.

• Workout: His training focuses on performing multiple exercises with moderate to high volume, emphasizing controlled movements and proper form to maximize muscle engagement and prevent injury. Rest and recovery are integrated to ensure consistent progress.
  
  

Nutritional Insights

The dietary patterns among these athletes emphasize: 

• Meal Frequency: Consuming 5–6 meals daily to maintain metabolic rate and muscle protein synthesis.

• Macronutrient Balance:

• Proteins: High intake from sources like varied sources.to support muscle repair and growth.

• Carbohydrates: Complex carbs such as brown rice, oats, and yams provide sustained energy.

• Fats: Healthy fats from nuts, seeds, and dairy support hormonal balance.

• Supplementation: Use of whey protein, BCAAs, and vitamins to meet nutritional demands.
  
  

Training Methodologies

Common training approaches include:

• Split Training: Focusing on specific muscle groups each day to allow for targeted development and recovery.

• Cardiovascular Exercise: Incorporated regularly to enhance cardiovascular health and aid in fat loss.

• Progressive Overload: Gradually increasing training intensity to stimulate muscle growth.
  
  

Nutrabox Expert Recommendations

For aspiring bodybuilders:

• Personalization: Tailor your diet and training to your individual goals, body type, and metabolic rate.

• Consistency: Adherence to a structured plan is crucial for progress.

• Recovery: Ensure adequate rest and sleep to facilitate muscle repair.

• Professional Guidance: Consult with nutritionists and trainers to optimize your regimen.

• Supplementation: Use the right supplements to aid muscle building, recovery, and metabolism, while also supporting digestion and overall well-being. 

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