Aamir Khan Fat Loss Diet for Dhoom 3 (Free Diet Chart Download)

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Free - Fat Loss Diet Download: https://drive.google.com/file/d/130pPfuF1JB3DW4Wo5SD8XWJ7YlbVIv0_/view?usp=sharing

I trained Aamir Khan for two years for Dhoom 3 and PK, and in this video I share the fat loss diet I created for him during the final months leading up to his shirtless shoots for Dhoom 3. For Dhoom 3, Aamir played a professional acrobat, so rather than just building bulk, he wanted to sculpt a truly acrobatic body - lean, powerful, and agile.

So not only did we lift weights 5 or 6 days a week, but I also trained Aamir in parkour, acrobatics, handstands, juggling, Cyr Wheel, and juggling. But physical training alone was not enough to pull of another amazing Aamir Khan transformation. I also created different diets for Aamir during different phases of our training journey.

This diet was designed to take that Aamir Khan body that fans went crazy for in Ghajini to a whole different level - shredding off fat while preserving the muscle mass Aamir had worked so hard for. For this he needed a solid diet grounded in science, but also one that was flexible enough for his hectic lifestyle, and tasty enough to help him stay on track.

So this diet is simple but effective. I included plenty of lean protein so he could rebuild the muscle fibers we were tearing lifting weights, as well as to keep his metabolism up. Small portions of complex carbs were given throughout the day, with special focus on pre-workout and pre-cardio meals to ensure he'd have the energy he needed to push 100% each and every day. Healthy fats provided him energy and assisted his body in the production of testosterone, which was crucial as the body's natural testosterone production starts decreasing around 30 years of age, and Aamir was 48 when we shot Dhoom 3. Vegetables provided vitamins, minerals, fiber, and pigments, but as most of these nutrients are water soluble, and therefore not stored in the body, I gave him small servings throughout the day. Lastly he had fruit for nutrients, vitamins, minerals and fiber, and also helped him enjoy his diet so he wouldn't feel tempted to snack between meals.

The diet consists of five smaller meals plus one protein shake. Keep in mind that this diet was specifically designed for Aamir during a very specific part of his fat to fit transformation. Any diet needs to be custom-tailored to the person following it, and this one was created taking into consideration Aamir's weight, metabolism, workout intensity, body fat percentage, muscle mass, etc.

I have included above a link to download this diet, but keep in mind that this is NOT a prescription or recommendation. I am not a certified nutritionist, and am offering this diet download as an educational tool that you can use as a starting point to create your own diet. If possible, the best way to create a diet for any serious muscle-building or fat loss program is to work with a nutritionist. And if you have any health concerns, such as high blood pressure, diabetes, carbohydrate intolerance, etc, you should always consult with a doctor before beginning any workout or weight loss regime.

Also, as Aamir is a vegan now, I collaborated with @VeganBeardedGuy (youtube.com/plantbasedindian) to offer vegan alternatives to the meals, as well as a full list of vegan protein sources in the downloadable diet chart.

If you've seen the Aamir Khan movies Ghajini and Dangal, you've seen Aamir looking bulky and powerful. In Dhoom 3, he wanted to not only look like an acrobat, but also to feel and move like one. Coming soon I'll be releasing a video about Aamir's full transformation for Dhoom 3, so be sure to subscribe to the channel to hear about that when it comes out!

Also, if you missed it, be sure to check out our video "Torturing Aamir Khan," to see the insanely hard work, lifting, jumping, running and grunting that helped Dhoom 3 become one of the most exciting Bollywood movies of all time!

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