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Mr. India Mukesh Gahlot Diet Plan and Workout

Written By Saurabh Monga

Mr. India Mukesh Gahlot Diet Plan and Workout

Mukesh Singh Gahlot “Guruji” is a big name in Bodybuilding. A 4 times Mr. India, Mukesh Gahlot diet plan and workout is one to watch out for all aspiring bodybuilders.

But before we jump to Mukesh Gahlot “Guruji” bodybuilding workout and diet plan, let’s get to know him first.

Mukesh Singh Gahlot “Guruji”

There are many people in India who dream to be a famous bodybuilder and work really hard for it. These people often have their idols who they look upto for inspiration. Mukesh Gahlot is one of such inspiring bodybuilders whom people idolize. No wonder he is given the respect of “Guruji”. A qualified engineer from Delhi University, Mukesh Gahlot had a love for sports since his childhood. And it is this love that led him to make his career in bodybuilding and not engineering. He started his dream by joining “The Gym” (now Dronacharya The Gym) run by Mr. Bhupender Dhawan, who is a known personality in the world of bodybuilding and has the prestigious Dronacharya award to his credit. Since then, Guruji never looked back and trained hard to achieve & become what he is today – a true bodybuilding champion. No doubt that he is considered by his fans as no less than the bodybuilding legend Arnold Schwarzenegger.

Achievements of Mukesh Gahlot “Guruji”

Year

Achievements

1998

  1. Junior World Bodybuilding Championship – Top 10
  2. Senior National Inter State championship – 2nd Place
  3. All India University Championship – Silver Medal

2000

  1. All India University Championship – Gold Medal
  2. Senior Asian Bodybuilding Championship – 8th Place

2004

All India Railway Championship – Gold Medal

2006 

World Championship – Top 10

2008 

Mr. India

2009

Mr. India

2010

Mr. India

2012

  1. Mr. India
  2. Asian Bodybuilding Championship – Silver medal
  3. British Open Powerlifting Championship – Two gold medals

2013

World Powerlifting Championship – Gold

2014

European Powerlifting Championship – Two golds and one silver

2016

World Powerlifting Championship England – Gold Medal

One man and so many achievements, you must be wondering how he did it. To simply put it – Pure Hardwork, Strong Willpower and True Dedication.

Want to know more about his intense workout and diet plan? Well, here it is – 

Mukesh Gahlot’s Diet Plan for Muscles Gaining

Given below is the daily schedule and diet followed by Mukesh Gahlot:

6:30 A.M
1. One cup white oats
2. 6-8 egg white
3. One apple
4. One bowl Curd

9:00 A.M
1. 2 boiled potatoes with curd
2. 2-4 whole eggs

10:00 A.M – 11:00 A.M
1. Training
2. Take 10 gms BCAA during training
3. One scoop Protein mixed with one scoop of carbo after training

Within 1 Hour of Training
1. 250 gms chicken breast
2. White rice
3. Steamed broccoli and beans

After 3 Hours of Training
1. 250 gms chicken breast
2. Brown rice
3. Vegetable salad

Evening Snacks
1. 20-40 almonds
2. One sweet potato
3. One bowl of curd
4. Fruits (apple, banana, guava, papaya)

Dinner
1. 250 gms grilled fish
2. Half cup oats
3. Green salad

Late Night
1. One litre milk
2. 5 walnuts

Mukesh Gahlot’s Workout Plan

If you want to train as hard as he does and gain similar size and strength, then this workout plan will surely give you the desired results:

Day 1: Shoulders:

1. Shoulder Press Front – 4 sets, 12 Reps
2. Dumbbell Side Raise – 4 sets, 12 Reps
3. Dumbbell Bent Lateral Raise – 4 sets, 12 reps
4. Shoulder dumbbell alternate press – 4 sets, 12reps
5. Barbell shrug – 4 sets, 12 reps

Day 2: Back:

1. Pull ups – 100 reps in minimum sets
2. Barbell bent over row – 4 sets, 12 reps
3. Leg pull down front – 4 sets, 12 reps
4. T bar – 4 sets, 12 reps
5. Sit drawing – 4 sets, 12 reps
6. Deadlift – 4 sets, 12 reps

Day 3: Chest:

1. Pull ups – 4 sets, 10 reps
2. Front bench press – 4 sets, 12 reps
3. Incline bench press – 4 sets, 12 reps
4. Dumbbell flies – 4 sets, 12 reps
5. Parallel bar dips weighted – 4 sets, 12 reps
6. Pullover – 4 sets, 12 reps

Back:

1. Biceps barbell curl – 4 sets, 12 reps
2. Dumbbell curl – 4 sets, 12 reps
3. Close grip barbell curl – 4 sets, 12 reps
4. Hammer curl – 4 sets, 12 reps
5. Wrist curl – 4 sets, 12 reps
6. Floor crunches and floor leg raises – 4 sets, 40 reps

Day 4: Legs:

1. Free squats – 2 sets, 20 reps
2. Leg extension – 4 sets, 20 reps
3. Squats weighted – 4 sets, 12 reps
4. Leg press – 4 sets, 12 reps
5. Front squat – 4 sets, 12 reps
6. Stiff legged dead lift – 4 sets, 12 reps
7. Box squats – 4 sets, 12 reps
8. Stand calf weighted – 100 reps in minimum sets
9. Calf raise & leg press- 100 reps in minimum sets

Day 5:

Repeat from Day 1 or take rest

Mukesh Gahlot is a great inspiration for everyone who believes that dreams can be achieved even if fighting with odds in life. Humble by nature and strong in stature, Mukesh Gahlot “Guruji” is a true champion in every sense of the word.

To know more about Mukesh Gahlot “Gururji” and to get great tips, have a look at the AMA (Ask Me Anything) session that he did with Healthkart on March 7′ 2012.

Click on this link to watch the video – AMA Session with Mr. India Mukesh Gahlot “Guruji”

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    So he is not doing triceps workout and forearms as well,very funny!
    So he is not doing triceps workout and forearms as well,very funny!
    2021 Mar 08
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