Hrithik Roshan has six meals a day, most of which are protein based. The actor insists on having minimum oil in his food. His breakfast includes protein shake, four egg whites and a brown bread, while his lunch consists of 5060 grams of chicken breast along with steamed or stir-fried veggies. Throughout the day, he has eight egg whites with an interval of two hours between each meal. For dinner, it is roasted fish (salmon or sea bass) or chicken breast along with steamed or stir-fried vegetables. He has a protein shake after every workout. His cheat sheet only has chocolates - the actor sometimes nibbles on a chocolate bar at night.

Akshay Kumar has a unique way to keep himself in shipshape. The actor, who is fighting fit, stays away from carbs and gorges on special laddoos that are loaded with over 40 different herbs.

Ajay Devgn, who showed off his toned physique in Action Jackson last year, follows a strict no-carb diet. While he enjoys his intake of fish and mutton, the actor believes in organic food and includes fresh vegetables from his farm in his daily diet. He also munches on almonds at regular intervals.

Sonu Sood is another actor who takes pride in his fit body. He allows himself one chapati per meal, brown rice, vegetables and fruits. His only indulgence is egg whites - the actor has two to three of them every day.

Ranbir Kapoor is not your typical six-pack guy, but is extremely careful when it comes to his diet. RK Jr is known to start his day with caviar and a toast, and has small meals at regular intervals, preferably homemade.

Tusshar starts his mornings with oatmeal and whey protein. The actor has six meals a day, with his lunch and dinner including grilled chicken or fish and vegetable salads.

Hrithik Roshan is by far the most good looking star we have in our country . While we all know about his determination and dedication to being fit, we introduce you to Sattu (Satyajit Chaurasia), a man originally from Nagpur, who is not just Hrithik's fitness trainer, but his friend and partner in it too. We bring you excerpts from a conversation with Hrithik and Sattu, who share a lot in common, be it their clean hearts, their spirituality or their determination to never ever give up.

Sattu, how does it feel to be The Hrithik Roshan's trainer?
Whenever someone comes to know that I am connected to HR, they get a smile on their face, but with Hrithik, he is so grounded that I have to keep telling him who and how big he is. I have been training him since 2004 from just before Krrish. He loves fitness and the best part in him is that he gets irritated and angry when he doesn't train. He knows the nuances and is very dedicated. He loves to explore and is very committed to his training. He feels that 'this is my life and this is my job, my religion and without this a lot of things in my life are missing.' He is extremely consistent and feels that working out at the gym is the best thing he can do for himself. HR is a different person before entering the gym and after finishing his workout. He gets his love from the gym. After a good session, he feels happy and his head is set. He is clear that the gym is what he does for himself. The rest he does for others. A body is always hard to build and maintain, but he will give his everything for that one shot.

Sattu, are you also his friend?
I met him through Zayed Khan, who is like my brother. The last time when HR went for a month to the US when he was not well, I was there taking care of him and he found a friend in me. He is easy emotionally, but can also be very difficult. The best part in him is that he is very good at heart. He is simply superb when it comes to taking care of his people, including even his boy Sushil. We were recently shooting in Abu Dhabi for Bang Bang when HR told him, 'Sushil, you have not done shopping' and he ensured he went and shopped. He is also very short-tempered and many a times, when he is irritated, he shouts. Sometimes, he will get so angry that I feel that I should just run away.

Hrithik, tell us about training with Sattu?
He has seen me grow, not just physically but mentally. The best part about him is that he is more than just a trainer. He is such a spiritual guy. Sometimes, before or in the middle of the workout, our talks go into a spiritual zone about life, what life is about, not the kind of talk that gets you down, but the kind of talk that gets you higher. He has the wisdom and the purest heart and mind and whenever I am a little down, he has his way of telling me in a very relaxed tone, 'So kya hua yaar, chal karte hain na. Do set marenge, life khoobsurat ho jaayegi do second mein.' I am the kind of person who doesn't work out to dhinchak, dhinchak kind of music. My zone is to be calm in the eye of the storm. So, there will be chaos around, but I operate my best in the eye of the storm. I will hear music that is very calming, be it old Hindi songs or a track that is mellow. I always see aggression in very very slow motion. So the music is calm, but the aggression in that is solid. And Sattu is the same. Also, he is such a spiritual guy. I am short-tempered, but Sattu mein gussa kabhi dikhta hi nahi. There were times over the last year when I would enter the gym completely low, never felt like working out, but I knew that I must do all the things I didn't want to do. I would call Sattu half an hour before the workout and we would chat and through words, we would find the pathway in the mind where you say, 'C'mon man, let's just do it.' It's that talk that happens before the workout that gets you empowered. And then you see the transformation after every session, be it mentally or physically. After the workout is done, I feel so unstoppable and feel so mentally happy. And Sattu is the strongest man you have ever met in your life. Physically, he is so strong that it is absolutely incredible and very safe for the person who wants to train, as the trainer has enough strength to protect and give the right kind of assistance. I have broken my shoulders, knees and back, but we have built the body through all these problems finding alternative ways to exercise. There are sometimes some basic exercises that I can't do and sometimes, he will fire me. He is probably the only person who has the right to tell me, 'Arre yaar, ek baar meri baat toh sun, tu yeh kar.' And even though he has shouted at me, it is very encouraging as his conviction motivates me also. We have been friends, confidantes and we have been working on my body as our meditation, as our temple. He is a very religious man and he makes sure that I read the Hanuman Chalisa before I come to the gym. Even if I have to work out at 2 at night, he is just a call away and wherever he is, even if it is at a party, he will reach me in 20 minutes. What else can someone like me who has such a busy schedule expect? The best part is our partnership, where we don't ever quit and empower each other. If it doesn't work, we try some other way. Before every film, we have a goal and in Sattu's language, 'Iss film mein toh hum phaad denge.' He will tell me, 'Tu jaanta nahi hai tu kya hai. Tu Hrithik Roshan hai.Tujhe pata nahi hai ki public tujhe dekh ke khush ho jaati hain ek second mein. You are too grounded. You don't even know what a big star you are.' Sattu has been through my best times and my worst times. The perspectives that he must have on me winning the superstar award to coming to the gym to another state of mind, the contrast of being a superstar and being in the gym, where I am just a student, a worker. He has seen the difficulty we have been through and we have really empowered each other through thick and thin. When I have been in extreme pain, he has hunted pandits from all over the world and he will say, 'Main karoonga yaar.' And I will tell him, 'This is not going to work yaar.' But he will say, 'Even if you don't believe, you do it for me.' So for Sattu, I have done so many things, met so many pandits. I don't have belief, but when Sattu says and he has so much belief in it, I feel I have to do it for him.

Sattu, what makes you have so much belief in spirituality?
HR is also very spiritual, but I believe from my experience that wherever you are, if you read the Hanuman Chalisa, you will definitely get help from there. I believe that I asked Hanumanji for us to be so close and that is why , we are the way we are. I asked Hanumanji that he must be fully content and healthy. He is my brother, my friend and he is like Zayed to me. Professionally too, I have gained a lot from HR and I am committed. HR is so determined that I can do however much he would like me to do. We went to Greece to shoot the Meherbaan song and Sushil forgot to keep the tube in his bag. I was so scared that without the tube how would I pump up Hrithik. So, I took the security's cycle and quickly got the tube, praying all through the way that the shoot should not be delayed due to this and God please meri izzat rakhna. I made it on time and when we saw the scene, we were so happy and knew HR's fans would go mad seeing it. He is very strict and can scream. But then he hugs and that is the best part, otherwise, I would have run away by now. My heart broke down many times seeing him in the US during that month, but I did my duty as a friend, as a trainer and as a human being and feel satisfied for doing it.

Hrithik, how was it to shoot action outdoors in the high temperatures of Abu Dhabi?
The temperature was so high that it was like shooting in a sauna. We were shooting in the sand there and I had to be at my fittest. But then you keep at it, as it is always about that one look. We know each other so well and would just know by a look that we were both very tired, but then Sattu would say, 'Gym chalte hain and uske baad, pool ke paas we will sit and have a drink.' I don't drink at all otherwise. But Sattu was concerned that I must also relax, so in the evening he would take me to have a glass of wine. He would be happy just seeing me relax, otherwise my brain keeps working 24 x 7. He would call all the guys from the crew and say, 'Come and see HR having a drink, we will all be less stressed now.' Recently, we were at a friend's party, who has a house next to the beach. People saw me at the balcony and there was a huge crowd and I was getting embarrassed and saying to Sattu, 'Let's not go there.' But he was pushing me and saying, 'Dekh tu kya hai. Tujhe samajh aa raha hai ya nahi?' Sattu's mission in life is to make me realise that I am Hrithik Roshan. 





That Greek God body didn't just drop into his lap. Those six-pack abs didn't develop overnight. Months of training, discipline, healthy eating did that. The word `sexy' is synonymous with Hrithik Roshan, yet there was a phase when his waist had gone to waste.That's when he decided to turn his story around. Here's how he went from fat to fit.

THE MAGIC WORDS
When it comes to fitness, I'll propagate just two magic words, which have helped me tremendously. First is 'initiative'. You need to take that first step. Even if it's a baby step, you need to take and work towards the change. Use all the resources you have at your disposal. Believe me, we all have resources. People might say that I am Hrithik Roshan that's why I can afford all these trainers. But even when I was 16-17 -when I didn't have the money and the star power - I'd make use of every resource available. The second magic word is 'consistency'. Even if you are taking baby steps, take it every day. Do something for five minutes, but do it every day.

UNHEALTHY ME
I sank into an unhealthy lifestyle a while ago. I was doing too many things at a time ­ a TV show, a huge film. All that stress ended up becoming toxic for my body. I have a back problem too, and I've always planned my life in such a way that my body isn't stretched beyond a point; except that this time, things went out of hand. I had developed a double slip disc. It eventually progressed to bed rest for a couple of weeks. Then there was the stress of shooting another film. I began smoking. It's a vicious cycle. Once we get into a zone where we don't want to be, we tend to inflict pain on ourselves and dig ourselves deeper into the grave. I put on a lot of weight. There was a time when I was so out of sorts, so unhealthy that I couldn't even lift my son Hrehaan. I used to be depressed with the thought that I won't ever be able to jump and play football with him.

One day, my son came into my room and asked me ­ 'Dad will you play with me or are you in pain?' That hit me. I never told him that I was in pain. He still understood. He said, 'Are you too tired?', and it shocked me that my son had an image of his father as someone who was always in pain. It was time to change. And the initiative to turn things around had to come from me.

TIME FOR ACTION
So I searched for help. Books, Google, Youtube... I spoke to every single person I met. At that time, Kris Gethin (trainer) happened to come to India from the UK. I was just a mess at that time. I told Kris that I'm living off a myth of being one of the fittest actors around, and it was high time I became that myth. As actors, we create a persona... an illusion to sell dreams. I didn't want to hide anymore. I wanted to be the person people thought I was. That's where we started.What he (Gethin) brought to the table was basic mathematics. It sounded like rocket science but he nailed it down to some very basic rules.

GETTING FIT
The idea was to get my metabolism high in the beginning. Our bodies are like engines. If our engine is running smoothly, our car will face lesser bumps on the road at high speed. In the initial days of training, I was force fed till I was stuffed and my body was digesting a lot of food. I would eat a lot of proteins and carbohydrates... my metabolism became high. Because my metabolism was high, I started losing weight. I was burning calories faster. I did that for four days, then removed certain foods from my body and on the fifth day, I reloaded myself with carbs. Every week, my weight was coming down and my inches were decreasing. The last time I felt that kind of energy was in school.

If you want to make a change in your physicality, your perception has to change. You should eat only when you're required to. Follow a timetable. The beauty is that when I have food inside me, I think better, feel stronger and last longer on my feet. We make a mistake when we starve ourselves. We forget to eat and then we take pride in saying that I haven't eaten for eight hours. It's the most foolish thing in the world. Food in our stomach is the fuel that makes us work better. Follow the simple rule ­ eat at regular intervals and exercise, even if it's for 10 minutes a day.

FROM HRITHIK'S FITNESS DIARY
Fitness begins with initiative and continues with consistency. The six pack abs is a byproduct of being healthy.
Stress is toxic for the body. Once we get into an unhealthy zone, we dig ourselves deeper into the grave. You have to snap out of it.

Discipline sets you free. If you want to party, you can party. If you want to binge, you can binge because the rest of the time you stay restricted.

Getting your metabolism high is the key. Eating at regular intervals increases the metabolism.

Ninety per cent of the job is done through your diet. The other 10 per cent is exercise. You are what you eat.

If you miss meals and stay hungry for hours, you tend to go for pizzas or burgers and that ¡s what messes up your body.

Street food, packaged food and readymade meals are bad. Anything with preservatives is unhealthy.

ADDICTION!
Packaged food is addictive, like cigarettes. Nicotine is more addictive than cocaine. It gives you withdrawal symptoms in such mild ways that you believe you are smoking by choice. But it's an addiction. That one puff will go down as poison and create withdrawal symptoms. It's the same with packaged food