What does it take to get a Mr. India to train you in the gym? Nothing but 100 percent dedication and that is exactly what Jackky Bhagnani puts in every time he takes to the gym with Miihier as his guiding force. Miihier who won Mr. India bodybuilding competition last year has already gained international fame as the first Indian men’s physique athlete to represent India at the 47^th Asian Bodybuilding competition.

For the last eight weeks, Miihier has been constantly training Jackky and we have to say the results are there for all to see. We caught up with Miihier to know more about Jaccky’s fitness regime and how he went from fab to fit.

“Jackky is an endomorph and puts on a lot of weight. That is why he has to work extra hard to stay fit. From being an extremely fat individual to becoming one of the fittest actors in the industry, I have seen Jackky’s transformation and can vouch that his work ethics and dedication is extremely hard to find in others these days. He takes his workouts really seriously and we follow a mixed regime involving weight training for five days a week and martial arts for six times a week including cardio. Martial arts helps him get his endurance and stamina while weight training gives him a chiseled look and body strength,” says Miihier.

Here’s Miihier breaking down Jackky’s workout regime for Tellychakkar.com readers.

Monday

Chest include Incline benchpress, Cable Crossover, Pectoral fly, Machine press, cable cross. We do about four sets with 12 to 15 reps each. We wind the exercise with pushups till failure and Jackky can easily go up to 100 pushups currently.

Tuesday

Back & biceps

Back –Pull ups, bent over rowing, seated rowing machine, lat pull down, dead lifts, back extensions and shrugs.

Biceps – Barbell curl, reverse barbell curl, single hand dumbbell curl, pitcher curl

Wednesday 

Shoulders & triceps

Shoulders - Shoulder press with dumbbell, Upright rowing, Lateral raises, Front raises, Reverse fly

Triceps – close grip pushups, bench press, triceps push down, triceps extension rope, triceps kickback

Thursday

Core abs work out and stretching. Abs – upper crunches, hanging leg raise and core stability workout like planks and abs twist.

Friday – Legs

Free squats, lunges, leg press, leg extensions, hamstring curls, standing calf raises.

On Monday, Wednesday and Friday, Jackky trains in martial arts. He gives himself two days of rest in a week and almost 10 hours of sleep.

Diet:

Jackky follows a low carbohydrate diet. In the morning, he has 6 egg whites scrambled, some muesli, a banana smoothie and protein shake. In afternoon, he has 150 grams of brown rice, 250 grams of chicken with broccoli and in evening he has six egg whites while at night he eats fish either red snapper or Murrel.