Sahil Khan Workout routine & Diet plan

Sahil Khan is an Indian actor, Model and professional bodybuilder. He best known for his roles in Style, Xcuse Me & Aladin. Sahil Khan is the actor turned bodybuilder who owns the first Beach Gym in Goa (MUSCLE N BEACH GYM). Sahil is popularly known as India’s Official Aesthetic King in fitness awareness, winning awards by several prestigious bodies in Mumbai. "I feel that my soul has always been more of a bodybuilder than of an actor. Style happened to me just by chance. People loved my movie, they still remember me and my character but in spite of that I never feel like a celebrity. I always feel like a bodybuilder," Sahil said. So let us look at Sahil Khan's Bodybuilding training regime.

Height: 5 ft 10 in or 178 cm
Weight: 90 kg or 198 pounds
Chest: 47 inch
Biceps: 19 inch
Waist: 32 inch

Sahil Khan's Workout routine 

Day 1: Monday- Chest and Abs

• Hanging leg raises: 4 sets of 30 reps
• Exercise ball crunches: 4 sets of 30 reps
• Crunches: 4 sets of 30 reps
• Incline dumbbell press: 4 sets of 10-15 reps
• Flat bench dumbbell press: 4 sets of 10-15 reps
• Hammer strength flat press: 4 sets of 10-15 reps
• Hammer strength incline: 4 sets of 10-15 reps
• Cable crossovers: 4 sets of 10-15 reps
  

Day 2: Tuesday- Calves

• Standing calf raises: 4 sets of 20-25 reps
• Leg press calf raises: 4 sets of 20-30 reps
• Seated calf raises: 4 sets of 30 reps
• Leg extensions: 4 sets of 10-15 reps
• Weighted Squats: 3 sets of 10-15 reps
• Hack squats: 3 sets of 10-15 reps
• Leg presses: 7 sets of 10-15 reps
• Lying leg curls: 3 sets of 10-15 reps
• Stiff leg dead-lift: 3 sets of 10-15 reps
  

Day 3: Wednesday- Back and Abs

• Reverse crunches: 4 sets of 20-30 reps
• Roman chair crunches: 4 sets of 30 reps
• Cable rope crunches: 4 sets of 20-30 reps
• Wide grip pull-ups: 4 sets of 10-15 reps
• Reverse grip pull-downs: 3 sets of 10-15 reps
• T-bar rows: 3 sets of 10-15 reps
• Reverse rip barbell row: 3 sets of 10-15 reps
• Straight arm pull-downs: 7 sets of 10-15 reps
  

Check out: Mr World Rohit Khandelwal's Fitness regime

Day 4: Thursday- Off


Day 5: Friday- Shoulders and Abs

• Reverse crunches: 4 sets of 20-30 reps
• Hanging leg raises: 4 sets of 30 reps
• Cable rope crunches: 4 sets of 20-30 reps
• Dumbbell presses: 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 shrug: 4 sets of 10-15 reps
• Reverse peck decks: 7 sets of 10-15 reps
  

Check out: Tiger Shroff Workout and Diet plan

Day 6: Saturday- Triceps and Biceps

• Rope press downs: 7 sets of 10-15 reps
• Close grip bench press: 3 sets of 10-15 reps
• Dips: 3 sets of 10-15 reps
• Lying extensions: 3 sets of 10-15 reps
• Straight bar cable curls: 7 sets of 10-15 reps
• Preacher curls: 3 sets of 10-15 reps
• Hammer curls: 3 sets of 10-15 reps
• High cable curls: 3 sets of 10-15 reps

Day 7: Sunday- Off

Diet plan

For Diet, Sahil Khan eats 5-6 small meals throughout the day. He eats a balanced diet which consists of 40% Carbs, 30% Proteins and 30% Fats. He tries to drink at least 2 liters of water daily as water is very important for the body to flush out the toxins. As a bodybuilder he avoids any junk food and tries to sleep for at least 7 hours.

His Main Sources of Protein, Carbs and Fats are following:

• Protein: Eat chicken breast, wild salmon, turkey,egg white with a couple of yellow
• Carbs: Brown rice, sweet potatoes, white potatoes, red potatoes, whole wheat pasta, vegetables such as broccoli, cauliflower and asparagus.
• Fats: Flax oil, almond butter, almonds, unsalted natural peanut butter.