Enabling Aamir Khan to shave off 20 kilos for Lal Singh Chaddha, nutritionist Dhurandhar on picking a vegetarian meal plan for superstar
Upala KBR (MID-DAY; March 28, 2019)

Inarguably the only one among the current crop of superstars to have repeatedly and unabashedly given body transformational roles a green light, Aamir Khan is set to whip himself into shape yet again for Lal Singh Chaddha. The desi remake of Tom Hanks-starrer Forrest Gump, mid-day learns, will see Khan shave off 20 kilos under the guidance of nutritional biochemist, Dr Nikhil Dhurandhar.

During Dhurandhar's book launch in the city yesterday, Khan revealed, "I play a young man in the movie, so I need to lose 20 kilos. I have already lost three-and-a-half kilos in two weeks under the guidance of Dr Dhurandhar." The actor is currently following a vegetarian diet.

From playing an ageing father and former wrestler in Dangal (2016), to a pirate in Thugs Of Hindostan (2018), Khan has been feeding hungry cinephiles with an assortment of creative roles over the years. His physicality, attained under the guidance of Dr Dhurandhar during these films, must also do justice to his act.

The dietician tells mid-day, "A diet doesn't only focus on calories, but also caters to other aspects and requirements. For Dangal, he wanted to retain his muscle [mass while losing weight]. But now, he doesn't want to gain muscle for this film. So, the protein intake is different as well." It is this variation in the demand of his characters that had Dhurandhar put Khan on a vegan diet during Dangal, and a vegetarian one now.

"I have to ask Aamir what kind of food he likes, and then plan his chart. It is a personalised chart which is dictated by the person's lifestyle. Aamir likes foods like daal, sabzi and roti when in India. Since he's on a vegetarian diet, I recommend that he has protein supplements now," says the nutritionist. Khan seconds his opinion, stating that his diet is also altered when travelling abroad on vacations. "I may not be able to access the same foods that I can in India, or have them measured before they are cooked. So, he gives me a diet which is easier to follow when I am travelling."

Aamir’s Dangal trainer Rahul (filmmaker Mahesh Bhatt’s son) deconstructs superstar’s fat to fit transition in just five months
Sonia Lulla (MID-DAY; December 8, 2016)

"This was plan A,” says Rahul Bhatt, as we scroll through his phone, scanning the diet chart that whipped a 97-kilo Aamir Khan into an athlete with a 9.6 per cent body fat, for his wrestler-biopic, Dangal. A list of healthy delicacies is generously sprinkled with what the average fitness enthusiast would refer to as ‘bad’ food – breads, poha and pulses. “We didn’t cut out carbohydrates, because then, he’d [Aamir] be thinking about food all the time. Besides, given his activity level, he needed the energy.”

Rahul also shows us a Plan B that would have been put into use, had the actor been unable to benefit from the first chart. “This would have been completely devoid of carbs. Fortunately, we never had to use it.” Bhatt helped Aamir shave off 30 kilos in a span of five months for the portrayal of Mahavir Singh Phogat in the Nitesh Tiwari-film. However, while the actor’s fans have applauded him for the transformation, others suspected that a transformation of this nature couldn’t have been executed without the use of steroids. “When we didn’t even need to use a stricter diet plan to produce the results, why would we need steroids?” questions Rahul. “Aamir’s transformation was a result of sheer perseverance and sweat. There is no substitute.”

Steroids, agrees Rahul, may be resorted to by those who want to look great, irrespective of the follies in their regimen. “Aamir was aspiring to look like an athlete, and so, trained like one. He put in close to five hours a day training,” he adds. Highlighting the actor’s daily routine, Rahul informs that Khan’s days would usually commence at 4.30 am, with an exercise routine that comprised compound movement and cardiovascular activities. “There was an AM workout and a PM workout. In addition, there was almost an hour of wrestling practice,” he says, adding the actor would also play squash and tennis.

Rahul also incorporated weight training with functional movement. “Aamir needed to build his body for aesthetic purpose. In order to enable his muscles to look bigger, we made him execute multiple sets of the exercises with six to 12 reps.”

After the mathematical analysis, the “ magic number” of 2,400 calories was arrived at for Khan. “We’d alter this number depending on his activity level each day. Also, Aamir took a keen interest in the science behind the training. Once he understood the process, he fully cooperated. He can squat twice his body weight, press one-and-a-half of it and lift thrice as much,” informs Bhatt, who is currently working on developing his own chain of fitness studios. “I want to bring the guru-shishya culture into fitness training. Applying scientific techniques to methods used by the pehlwans in the villages, I wish to revive old-school regimens in today’s time.”

Prod him for a name for the chain, he pauses for a moment, and as though having just arrived at one, announces, “Akhada!” It may be recalled Rahul met David Coleman Headley at a gym in Mumbai when the latter recced the city for terrorist organisation Lashkar-e-Taiba’s masterplan for 26/11 Mumbai attacks. Along with journalist Hussain Zaidi, Rahul penned a book named Headley and I, talking about him and his love for Indian women and Armani clothes.

Mahesh Bhatt’s son Rahul on the process of coaching Aamir Khan for Dangal
Subhash K Jha (DNA; December 3, 2016)

You’ve seen the pictures, no doubt. The ones showcasing how Aamir Khan gained 97 kilos for his role as Mahavir Phogat in Dangal and then dropped 20 kgs for parts of the same film, that is.

The man behind both looks is Mahesh Bhatt’s son, Rahul. “It was my responsibility to lay out the blueprint for his physical coaching. The year I spent coaching him through his weight changes was a learning experience for me, though. I’ve not seen such fierce dedication and passion in anyone.”

So did Aamir follow Rahul’s instructions blindly? “Not at all. Aamir has an encyclopaedic mind. He absorbs and filters facts according to his requirements. He listens carefully. He can differentiate between fact and conjecture.”

Training would begin early every morning. “Aamir would wake up at 4 am for the workouts. There were basically three steps to his training. The psychological aspect is the most important. Then the diet and finally the training. All he needed was to be convinced of the psychology of weight loss, the rest just followed naturally. It was ‘mind over fatter’ all the way.”

After a year together, Rahul still doesn’t think they’re friends. “Though I was his personal trainer, it was all very professional. I was invited deep into Aamir’s personal space. A confidentiality had to be maintained. I had to safeguard his privacy and mine. I had to safeguard his health and make sure he was injury-free. I’ve achieved that. His success is my success.”

Bhatt goes a step further and insists that many celebrity personal trainers are unqualified. “I am not a trainer. I am a coach. A lot of people are in it to make a quick buck. These trainers are sycophants, part of the stars’ entourage. Only an exceptional man like Aamir Khan can hire someone like me.”

Gaurav Dubey (MID-DAY; May 13, 2016)

He took six months to go from 68 kgs to 93 kgs for his role in Nitesh Tiwari’s Dangal and now he has been sweating it out to knock off all the excess flab. In January this year, Aamir Khan’s target was to lose 25 kgs in 25 weeks with his weight loss programme being monitored in Arizona, US. On his birthday on March 14, the star took everyone by surprise in his visibly leaner avatar — he had shed close to 13 kgs in two-and-a-half months. And at the moment, he is just three kgs away from his target and has a month in hand before the next schedule of Dangal gets underway. Aamir plays the role of wrestling coach Mahavir Phogat, who trained three Commonwealth Games gold medalists. He has already shot for portions where he will be seen as a 55-year-old and is now prepping to play the younger version.

A source close to the actor says, “Aamir has lost 22 kgs already and has a little over a month to put off the three extra kilos. The next schedule of Dangal will kick off on June 15 in Punjab. He will shoot for portions where is required to portray a young Mahavir Phogat. Currently, Aamir is in the US and will be back next week.”

Aamir’s spokesperson confirms the news.

Aamir Khan has returned from a US health facility much lighter; hopes to buy back his mother's ancestral home in Varanasi and learn cooking at 51
Roshmila Bhattacharya (MUMBAI MIRROR; March 15, 2016)

Aamir Khan turned 51 on Monday wearing a Tee which sported a print of his youngest son's drawing and the delightful message, 'Azad loves papa'. And his only wish was to be able to buy back his mother Zeenat Hussain's ancestral home in Varanasi from the present owners so his ammi, wife Kiran, Azad and he could spend some time there revisiting her childhood memories with his mom who is now 82.

"I've never been there but I located the house when I went to Varanasi for the promotions of 3 Idiots. I'm hoping that the people who own it will agree to sell it to me. It's a great city, one of our oldest, and I would love to own a house there," insists the actor.

This birthday was very different from the elaborate weekend bash with family and friends at a resort in Khandala which Kiran had organised to bring in his 50th last year. "This one was a quiet affair. I just wanted to be with my family. It's very satisfying and fulfilling to share my special day with my partner, children and mother," admits Aamir who cut short a six-week trip in the US to bring in his birthday with his mother.

The trip was to a health facility to lose some of the 95 kg he had piled on for his upcoming biopic. "I lost 13 kg in three weeks. I still have to shed another 20 kg but I won't be returning to the US, I'll do it here on my own," he informs.

Prod him on the miraculous weight loss and he attributes it to sixseven hours of physical activity through the three-week stay. "From the time I woke up at 6 am, I was engaged in some kind of activity, be it hiking, swimming, tennis, mountain climbing, biking or training in the world class gym, with just a 30-minute to a hour-long break in between. This was supplemented with a healthy diet. My calorie intake was 1,600-1,800 calories a day and I was burning around 4,000 calories. It was a wonderful experience," he beams, admitting that he also managed to spend a few hours with his older son Junaid who is studying at the Los Angeles Film School.

Even though he didn't do any wrestling in the Promised Land, Aamir has got a grip on the gruelling sport at 50 which not only demands physical fitness, but also explosive speed, mental agility and strategy.

"And what I like best about kushti is that even though it is a contact sport where you are grappling with your opponent, hoping to get the better of him, there is no intention to hurt or harm," he reasons.

Point out that he sustained an injury on the sets last year and he argues that this was because he was carrying excess weight and had not warmed up properly. So will he do anything to promote the sport? "I'm already doing that by making a film on it," he laughs. "The fact that two films on wrestling will open this year should give a huge boost to the sport in India."

Apart from the injury did the excess weight he was carrying cause any side effects? Aamir informs that the only tangible difference was that his normal resting heart beat which is around 45-47 beats a minute, far lower than the average 70 beats a minute, had gone up by 20-30 beats when he was 95 kg. "But once I was down to 82, it's back to the 40s. That apart, my breathing pattern changed, and I was not as physically active as usual which made things a little uncomfortable," he confides.

This year apart from his film, Aamir is looking forward to addressing the water crisis in his home state Maharashtra with the Satyamev Jayate team working in the field of water conservation. "It's a serious issue and we are trying hard to contribute towards a solution," he avers, adding that Kiran and he are producing a film which will launch his former manager Adwait Chandan as a director. "He has also written the script. We are currently in pre-production. The film should go on the floor this year and no, I won't be acting in it."

Finally, every birthday, Aamir makes a resolution to learn something new. "This year I want to learn cooking from my ammi, all the dishes she makes," he smiles.
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MID-DAY (March 15, 2016)

Aamir Khan, who turned 51 on Monday, cuts a cake in the presence of mediapersons at his Carter Road residence. While addressing a press conference on the occasion, he revealed what tops his wish list — gifting his 80-year-old mother the house where she grew up in Banaras. "I had been to Benaras (a while ago), and seen the house. It’s a historical and cultural place, and if I have a house there, I would be very happy," he said.

The actor cut short his US trip and returned home just in time to celebrate the day with his mother, Zeenat Hussain. He sported a white T-shirt emblazoned with a picture drawn by his son, Azad, who was the first to wish him on his special day.

The actor took the opportunity to talk about his "intolerance" remarks for which he received brickbats last year. "Majority of the audience knows me; I have a 27-year relationship with them. People who questioned my integrity for my country were already biased towards me. So, no matter what I do, they will question. But I choose not to react. The important thing is you shouldn’t be negative. You should be positive and be aware of what you are doing. Your conscience should be clear," he waxed eloquent

Weigh to go
The star, who had beefed up for his next, Dangal, appeared much leaner than how he looked over a month ago. He plays a wrestler in the film. "I have knocked off 18 kgs over the last month. My weight now is around 80kgs,” he said, adding that he has quit smoking since January.

We are just amazed at how he gains and loses weight with such ease!

Harshada Rege (DNA; October 22, 2014)


After the release of Dhoom 3, he went straight into the shooting of PK, for which he needed to be fitter. He went on a strict diet and exercise regimen. But once the shooting of the film finished, let himself go. Aamir piled on a lot of weight, evident during his public appaerances.

However, parts of PK were yet to be shot and it was imperative that he shed the pounds. He needed urgent help and it was Kaizzad Capadia, Director, K11 Fitness Management, who Aamir approached to get him back in shape. Says Kaizzad, “I was given exactly 10 weeks to transform an out-of-shape Aamir and give him a lean, muscular look. Before this, his workouts were on, but his diet was totally off track.”

He adds, “We met the target beautifully. When you see the episodes of Satyamev Jayate, you can easily make out the significant improvement in musculature. He is definitely following the same regime even now.” Apparently, Aamir (perfectionist that he is) did his own research before following the diet.

Aamir’s fitness regime

WORKOUT
Four days a week of Strength Training: The emphasis was on structural lifts such as squats, overhead presses, bench presses and deadlifts. Also, compound exercises such as bent-over rows, chin-ups and high rows.
Heavy training: Select isolation movements such as lateral raises and leg curls. All of the these were put into a programme-based on the Push-Pull template. Intense abdominal work was done only once a week. The training was set at a high intensity. Weights were chosen to restrict repetitions to no more that four to six repetitions. Hence the approach would be considered as Heavy Training.
Three Days a week of Endurance Training: Endurance training was based on the high intensity interval training format. Inclusive of warm-up and cool down the total duration would be 45-mins per session.

NUTRITION
- Since fat-loss was a major goal, the approach was a very low carb, moderate fat, high protein diet. All starchy, carbs and fruits were eliminated. Only fibrous carbs were allowed and that too only for one meal. Protein was obtained from whole eggs, chicken, fish, mutton, paneer and whey/casein Shakes.

- Food was cooked in groundnut oil. Salads were dressed with extra virgin olive oil. Special emphasis was given to micro-nutrient supplementation which included Vitamins C, E, B-Complex, B6 & B12 and essential minerals such as calcium, magnesium and zinc. Essential fatty acid supplementation was provided by sticking to fish oils in order to bump up Omega-3 intake.

DIET
Breakfast: Whole eggs.
Lunch: Green leafy vegetables and meat.
Dinner: Grilled meat with salad dressed in olive oil.
Mid-morning and mid-evening snacks: Nuts and Whey protein shakes.
Pre and post-workout nutrition: Whey Isolate Protein shakes with Added BCAA’s (Branch Chain Amino Acids).
Bed-time nutrition: A 1:1 Casein:Whey shake.