While you were still looking for reasons to make use of that gym membership that’s been gathering dust since the beginning of 2018, Ranveer Singh has gone from bulked up to lean and back to bulked up. Earlier this year, Ranveer Singh put up a ‘before’ and ‘after’ picture of his transformation between Padmaavat and Gully Boys. He had bulked up for Padmaavat and had to lose all that muscle mass for the latter film.
“Before I did Gully Boys, I was very bulky for Padmaavat. I had to lose a lot of bulk for which I was eating very very light and I was swimming every day. And after the shooting for Gully Boys was over, I had to transform my body again [and get bulked up] to play the cop in Simmba. I consumed a lot more calories and lifted heavy weights at the time,” Singh said in response to a Google fan question about how he transformed his body between Gully Boys and Simmba.
How to go from lean to bulked up beast, according to Ranveer Singh’s trainer
According to Ranveer’s trainer, Llyod Stevens, he went from a cardio-intensive fitness regime to one that comprised heavy weight training in order to build muscle. Additionally, his diet altered from a restricted one to a high calorie intake diet for Simmba. While training at the gym, Ranveer Singh gained large amounts of muscle mass in the shortest yet safest way possible. Stevens applied a ‘Bodybuilding Style’ approach which resulted in Singh hitting the gym for weight training about five days a week. Stevens explained, “Each session in the gym lasted approximately 60-75 minutes and the exercises I mainly incorporated to his training regime were compound lifts such as squats, bench press, deadlifts etc.” The actor stuck to a weekly regime as far as possible, except for when his other commitments took over his time and an alternative regime had to be worked around it. But the schedule below was primarily what Ranveer Singh’s weekly exercise routine looked like while training to get bulked up for Simmba:
- Monday: Back and biceps
- Tuesday: Chest and triceps
- Wednesday: Rest day
- Thursday: Lower body (Anterior)
- Friday: Shoulders and abs
- Saturday: Lower body (Posterior)
- Sunday: Rest day
Ranveer Singh followed a strict meal plan including varied amounts of nutrients such as proteins and carbs to help him build muscle fast. According to his trainer, the Simmba actor’s diet in terms of food variation differed every other day. “Ranveer Singh’s food was prepared in a way that ensured variety in his meals. I would give his chef the exact requirement – number of calories, macro nutrient split of proteins, carbs and fats – so that he would stick with these guidelines while preparing the actor’s daily meals,” he revealed. Stevens also went on to explain that Ranveer’s taste preferences were also integrated into his meals but well within the required numbers.
Now, although Ranveer’s primary focus was to build as much muscle as possible for a bulked up look, it was also equally important to ensure that this was done as ‘cleanly’ as possible in order to minimise putting on too much body fat during this phase. Stevens says, “While building muscle, you have to eat slightly above your calorie maintenance level which in Ranveer’s case was around 2700-3000 calories a day. Depending on his progress, the actor was allowed one cheat meal a week to help bump up his calorie intake.”
When Ranveer Singh began his body transformation right after the shooting for Gully Boys, and before he began shooting for Simmba, his weight at the time was 73 kg. And by the end of it, in about 2-3 months, the actor had put on 13 kg and his body weight increased to 86 kg. Currently, Ranveer Singh is training to maintain his muscle mass while the shooting for Simmba is still ongoing.
Ranveer Singh underwent his most recent body transformation from lean to bulked up beast, between Gully Boys and Simmba, at BigMuscle Nutrition, for which he is also the brand ambassador.
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