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viraat

Grow Fit's celebrity of the month April 2017

Bahubali's Workout
Just “why did Katappa kill Bahubali” is a question plaguing the nation ever since Bahubali released in 2015. While that question will be answered in the much awaited sequel which releases on the 28th of April, we will still be left scratching our heads over how Prabhas has managed to bulk those muscles up for his role of Bahubali. Going from 80kg to a hundred kilos for Part 1, it is now being reported that Prabhas has gained even more weight to bulk himself up like never before for Part 2!

So, just how does he do it?


Ever wondered just how did Prabhas get so fit and bulky for Bahubali? For starters, his breakfast includes 40 egg whites which are blended and added with protein powder every day. His diet consists of foods like nuts, fish, almonds, egg whites, and vegetables. He had to follow a diet extremely high in calories which included 6-8 meals a day and a workout which consisted of heavy weight training and cardio.

Could you achieve similar results if you were as dedicated with your workouts and diet as Prabhas is? Absolutely! But unfortunately for us, having 6-8 meals a day is not something most of us would have the time or dedication for. So, we decided to put together a little something to help those who’d love to be able to show off their muscular bodies but aren’t quite there yet. It’s important to remember that diet accounts for around 80% of your results, with 20% being your workouts.
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Prabhas sample workout

viraat

Chest
Workout

Tips:
The body needs to grow in right proportions. On a visit to the US, he was inspired by wrestlers of WWE and their workout routine. Ever since, he has been involved in rigorous workouts, be it cardio or lifting weights.
Flat Bench press
10 reps
3 sets
Incline Bench press
10 reps
3 sets
Decline Bench press
10 reps
3 sets
Chest fly 10 reps
10 reps
3 sets
viraat

Triceps
Workout

He never took any steroids for building body. According to him, drugs are risky and can cause major health problems.
Dumbbell overhead press
10 reps
3 sets
Triceps pushdown
10 reps
3 sets
Close grip bench press
10 reps
3 sets
Skullcrusher 10 reps
10 reps
3 sets

FAQs


I am into bodybuilding, what is the best diet for me?

A bodybuilder’s diet should provide the right amount of energy, macronutrients (CHO, specially protein and fat) and micronutrients such as minerals and vitamins along with adequate water. No single food or supplement can provide all the daily needs. A variety of foods should be consumed every day.

What should I eat for pre-workout, during workout and post workout especially when my training lasts more than 60 to 90 minutes?

Pre workout: 1 banana or a sandwich with peanut butter or a cup of oats with a handful of raisins. Preferably should be had at least 1.5 hours before the training.
During workout: 1 liter bottle of electoral or lime water with honey can be carried along and can be had. Plain water should be only sipped and can be had only in activities lasting an hour or less.
Post Workout: Within the half an hour to 40 minute window, one should consume a good quality or complete protein such as a glass of chocolate milk or 2-3 egg whites and a fruit.

Which is better to drink - water or sports drink during physical activity?

55-70% of our body weight is water depending on how muscular you are. Hence, it is a must that you keep your body well hydrated at all times. You lose water when exercising and it must be replaced to perform at your best. You need to drink fluids before, during and post-workouts, but drinking water or sports drinks is a matter of choice. If your training is going to last more than 60 minutes, you may benefit from carbohydrates provided by sports drink. A sports drink which contains 15-18 grams of carbohydrates in 200ml of fluid should be consumed. Drinks with higher carbohydrate concentration than the above mentioned will lead to delay in the absorption of water causing dehydration.

Should I take extra vitamins and minerals?

Those who eat about 1800 calories a day do get the vitamins and minerals from the food they eat needed for good health and optimal performance. These nutrients are needed only in special situations. Vegan athletes who avoid a complete food group like (dairy) may need to supplement to make up for the vitamins and minerals not being supplied by food. In such cases a multivitamin-mineral supplement which supplies 100% of the RDA (Recommended Dietary Allowance) will provide the needed nutrients. Also any athlete who frequently cuts back on calories is not only at risk of not getting adequate vitamins and minerals from food but also not enough carbohydrates.

Is energy bar better than a sports drink to get energy?

The answer is no. It does not matter where the energy is coming from, both solid and liquid energy foods get burned at the same rate when exercising for more than half an hour. So what a person eats depends on what his or her intestinal tract tolerances are and what tastes best. The challenge is to train the intestinal tract to digest that much fuel and convert it to energy for the body to perform optimally.

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