An industry as volatile as Bollywood sees many new faces on a yearly basis, but there are a few actors who have made an indelible impression on audiences and stayed relevant for years. Among these evergreen talents is Shahid Kapoor, whose chocolate boy looks and effortless acting won him the Best Debut Award for Ishq Vishk in 2003.
In the subsequent decades, he evolved into a macho man who delivered memorable performances in movies like Jab We Met, Haider, Udta Punjab and Padmavat. While he’s earned many feathers in his cap, his accomplishments are far from over.
Last week, Shahid Kapoor grabbed the top-spot in the list of Times 50 Most Desirable Men Of India of 2019, overtaking Ranveer Singh, Vijay Deverakonda, Vicky Kaushal and Virat Kohli. The actor looks super-fine at 39 and clearly has a long way to go in the entertainment business.
Sharing his feelings about he win, he humbly thanked everyone who voted for him. And, given the times we're currently in, he also told everyone to stay safe, spend time with their families and continue smiling.
AskMen India breaks down the fitness and dietary regimen of Shahid Kapoor, the most desirable man in the country as of today:
FITNESS
Shahid Kapoor has a lean physique with six-pack abs. He is known to have one of the most meticulously planned workouts, spread across six days a week with equal focus on the upper and lower body. Keeping up with his changing body composition and role requirements, his trainer and nutritionist systematically chart out personalised exercises and meals for him.
Shahid abides by their advice to the tee. Shahid has the metabolism of a dancer, since he was one formerly, which is why he sails through some rigorous training. Here’s what his workouts look like in a week:
On Mondays, Wednesdays and Fridays:
A lot of gymmers tend to focus on their legs and neglect their upper body in the process. This creates an imbalance in their overall strength and stability. To bring about a uniform improvement in his fitness levels, Shahid dedicates three days in a week - Monday, Wednesday and Friday to be precise - to work his upper body.
On each of these days, his workout is broken down into three parts. He does five sets of eight reps of every exercise.
- The first set comprises flat bench press, chin ups, deadlifts and lateral raises.
- The second set comprises incline dumbbell press, bent-over barbell rows and overhead press.
- The third set comprises seated row, chest fly, high pull and dumbbell rear deltoid fly.
These sets are spaced apart by short breaks and predominantly focus on strengthening the arms, shoulders, chest, abdomen and back.
On Tuesdays, Thursdays and Saturdays
Shahid Kapoor’s workout plan is specific and systematic, giving equal weightage to various body parts. On Tuesday, Thursday and Saturday, he works on his lower body to increase the strength and stability of his legs. This helps increase his fitness level in an equal and uniform manner. His leg workout is broken down into two parts, spaced apart by a short break. He does four sets of eight reps for each exercise.
- The first set comprises leg extensions, squats, leg curls and standing calf raises.
- The second set comprises leg press, stiff leg deadlift, step ups and seated calf raises.
These sets are predominantly aimed at toning the thighs, strengthening the calves and stabilising the knee and hip joints.
DIET
Shahid strongly believes that you are what you eat. He is a staunch vegetarian and is very particular about the ingredients that go into his meals. Moreover, he has his food at specific hours and in calculated quantities so as to regulate his body as per his roles.
Protein intake
Shahid turned vegetarian after reading the book Life Is Fair by Brian Hines, which was gifted to him by his father, Pankaj Kapoor. Since he is now vegetarian, he has fewer options when it comes to the intake of protein, which is indispensable for building muscle mass.
As a substitute to meat, he consumes essential plant-based proteins and prescribed whey supplements. His meals are rich in the vegetarian sources of protein, such as beans, pulses and spinach. Before and after working out, Shahid likes to have a protein shake to make up for the absence of animal protein in his diet.
Portion-sized meals
Instead of having three big meals in a day, Shahid has five small meals spread across the day. This improves digestion and allows the body to assimilate the nutrients of the body properly.
Moreover, it keeps him full throughout the day, thus reducing the likelihood of giving in to unhealthy cravings. Shahid is also very particular about having his food timings and doesn’t like snacking in between meals.
Pre- and post-workout snacks
Shahid loves having an energy-boosting pre- and post-workout snack. He usually has a protein shake made with tasty, yet healthy ingredients like dark chocolate, casein protein and kiwi fruit.
Besides this, he also loves pancakes made with whey protein and stevia topped with pure maple syrup. On cheat days, he likes to have patties made of cheese, rajma and spicy soy beans.
REST
Shahid Kapoor believes that taking rest is just as important as working out. After sweating it out in the gym six days in a week, he dedicates his Sunday to relaxation and rejuvenation. This gives his muscles time to recover from the wear and tear caused by rigorous training.
He’s also very stringent about his sleeping habits and makes sure he gets an adequate six to eight hours of uninterrupted sleep every night.
So here’s what it takes to be the most desirable man in the country - not just good genes, but also clean eating habits, rigorous sweat sessions and last but not the least, some much-needed rest!
Cover artwork by Dhaval Punatar/AskMen India
