A lush, celebrity lifestyle left Hrithik Roshan with a blown-out back, a bulging gut, a tobacco habit and serious desire to change. Enter Kris Gethin, the hero’s hero. Email More by Jeff O'Connell Jan 16, 2012 Movie stars in India make American celebrities seem like B-list busts. The lifestyle is fun and exciting, but it took its toll on Hrithik Roshan, the action star from Mumbai. Instructional supply met muscular demand when the Sheru Classic Asian Grand Prix came to Mumbai, along with the best bodybuilders and trainers in the world. There, Roshan met his new mentor Kris Gethin. Kris introduced Hrithik to nutrition with taste and helped him fit back into his superhero costume for Krrish II!
The physical transformation was remarkable, but Gethin's guidance struck Hrithik at an elemental level. He realized the flaws in his life are prevalent in the subcontinent cultures. He has vowed to change the way India eats.
What caused you to first seek out Kris Gethin?It's the initiative I had to take. I had to make a change in my life. I was living off the myth of being the fittest guy, because that is what I've become symbolic for in my country, in my news, my career.
The past year has taken its toll on my time and my state of mind. I just let myself go. I eventually ended up with a double slipped disc in my back. I was lying supine on my bed for months and feeding off all the love of my family in the form of brownies and cupcakes, chocolate and all that. Everyone kept sending it because I was sick.
Eventually, when I got up, I had a 36-1/2-inch waist. I was suffering from blood pressure, high and low: one day high, one day low.
I didn't know what was going on. I am slated to begin my father's movie, in which I play a superhero. It's part II in a series. I called for my superhero jacket, the Krrish Jacket and I couldn't get that on. I couldn't get it on and I was like, 'I'm not meant to play this right now. I'm not the guy who is worthy enough to play a superhero. I need to get myself worthy enough. I need to make a change.'
That's when I decided to search for help. I was smoking 3 packs a day. I have been smoking for the last 2 1/2 years now; everything was just going the wrong way. I knew that if I don't put a stop to it now, it's going to take over my life. That's going to be my downfall.
I searched the whole world for help. I went on the net. I Googled. I spoke to friends, and fortunately for me, there was the Sheru Classic, being held in Mumbai (9-25-11). A lot of the major bodybuilders came, and Kris [Gethin] himself was down here. Through all the feedback I got, his name was the only name that kept popping up in every conversation.
I understood that he must be good, and I got a hold of his book. I read his book. I was very impressed. I saw some potential there. Also perhaps it was a sign from God that his name was Kris and I was training for Krrish, which is the name of my people's hero. I figured we might as well try this out.
The rest is history. He came down here. He didn't know from Adam who I was, and neither did he care. All he cared about was if I was committed enough before he came down to Mumbai. Once he was satisfied, that was it, that's how we joined.
With Kris Gethin leading the charge, Hrithik Roshan dropped 6 inches from his waist in 10 short weeks.
I'd done that before in my life. I'd gotten into the best shape. I'd go back to all the wrong ways, eating chocolates and letting myself go. I knew that this wasn't just getting into shape for a character. This was something I wanted; it had to be a lifestyle change. It had to be something that would last me all my life. That's what I told [Kris].
My mission is to make a lifestyle change. I want to wake-up every morning of my life and feel healthy, feel like I want to live, feel like my body is serving me well and I am serving it well.
You do a lot of your own stunts in your movies. Did you guys emphasize functional training as well as muscle-building techniques?We incorporated a lot of CrossFit sessions because I have to be in athletic condition, which will also help me from getting injured. We've incorporated a lot of CrossFit, along with the weight training. A lot of cardio work, CrossFit and weight training.
What do you get when you combine a day at the beach with a walk in the park? This.
I'm all damaged goods here. Just put me back piece by piece. I've just completed my transformation and I look at myself and I am amazed that something like this is possible. It was a 12-week transformation, but we completed it in 10 weeks.
I'm just amazed at the possibilities of the human body, and how easy it was. There was no sacrifice. Everything just flowed. I was loving my meals. They were nutritious as well as tasty. I don't think I can go back to normal (if I can say normal) kind of food again, where it's just about taste and not about nutrition. There's a double delicate, with the taste as well as the nutrition and it is all great food.
I'm eager and almost desperate to make people aware of what all is possible. People need to get educated where all this is concerned. There's just this scarcity of information. People are just lost and here is the best help that exists on the planet. I am living proof of that.
I think the notion that healthy eating is unappetizing is such a misnomer; it tastes much better than what you're used to.It's such a misnomer; it's so sad. I wouldn't have wanted to believe that 12 weeks ago. I wouldn't have believed it until I tasted the food and actually was made to go do this. Right now it is a revelation. What were we doing? What were we thinking? Now I look at people when I pass the supermarket. I look at the food and I look at what people are buying and there are healthy options all around. And they were around in my pre-transformation days. I didn't know about them. I didn't know about the concoctions that were possible.
Can you give a few examples of the kind of meals you started eating once Kris changed your diet around? Maybe a sample breakfast, lunch and dinner that was healthy for you?
There were a lot of changes in the plan as we saw my body progress. It mainly consisted of about 100 grams of meat, there were some fibrous carbs, like broccoli, sprouts and spinach, a cup of rice or pasta, some really great flavoring. That made up my staple foods for the day. But, now that the transformation is over and I can go back, because I'm not dieting anymore; the world is open to me.
I'm having pancakes with sugar-free syrup, which is made with a protein powder. It's the best-tasting pancake in the world. I'm having the banana split with protein powder and yogurt. The possibilities and the list are really long. There are meatballs with ketchup if I want to do that.
There are all kinds of things, pasta, rice; I'm having seven egg whites with two yolks and two slices of toast. Does this sound like the type of person who is on a diet? No. Anyone can survive on this. It's amazing.
Of course, I did go through a week or two of deprivation, which was necessary because I had to diet down to get the kind of look I wanted. We went that way for two weeks, but now that it's over ... it never gets over. This is for life.
I'm going to stay on my nutrition, depending on the way I want to go. I have the control now. It's really an empowering feeling.
Do you have any of the stats? How much did you lose?After 10 weeks training with Kris Gethin
Hrithik went from a 36 1/2-inch waist to
30 inches.He lost 10 kilos, or about
22 pounds.
"When people look at my picture, they think
I look bigger now. The illusion makes me
look like The Hulk."
I think everything Kris told me helped. I just followed his instructions and waited for the results. There was a lot of protein powders and glutamine, multivitamins, but there was nothing more than the stock vitamins athletes take.
You won't be working with Kris [Gethin] indefinitely. Do you feel like you've mastered it enough that you can now take those lessons and continue the path you've chosen for yourself?Yes, I can, though right now I'm not going to let Kris go. I'm making him stay back for 10 more weeks. We're getting on to another transformation, a muscle-building transformation. My after picture turns into my before picture.
I feel very empowered already to take over the reins of my own nutrition plan and share it. Of course, Kris will always be there.
Despite being a movie star, you were headed down a pretty unhealthy path recently. Looking back, in 10 weeks you really changed the entire trajectory of your life, your body. What would you say to other people who think they can't do it or that it's going to take forever? What words of encouragement might you offer?That's just because they have not been educated. They don't have the information or have not seen the examples. Whatever examples they've seen seem so far away. You see it in a book or you see pictures and you don't really connect with it as much as you would if it was your brother or your friend who had gone through that.
I have the power now. I have the platform. My fans feel real close to me. I'm hoping that when I propagate this and I tell them, try to educate them, they will listen to me and realize this is far too easy.
We've been living in a kind of Matrix with all the subsidized foods and the fast-food culture. We just got lost. The youth needs to really be re-conditioned, re-wired about what is good, what is bad and what is possible. That's the only way to help at least my country get healthier.
If you're not in the athletic world and you're just one of the guys out there, you just eat what you're fed. You have no control. You have no education.
I feel responsible now. I feel it's my duty to educate people.
Hrithik's Nutrition PlanDuring the transformation he undertook with Kris Gethin, Hrithik changed his nutrition plan weekly, sometimes daily, based on his condition and body weight.
Gethin also took heed of Hrithik's blood type and insulin sensitivity. There were recurring themes, though.
Hrithik's protein came from:
Protein:
Protein Powder 
Steak 
Turkey 
Fish 
Egg whites His complex carbs mostly came in the form of:
Carbohydrates:
Brown rice 
Oatmeal 
SaladsFor added fiber Hrithik's Supplement ScheduleHrithik's pre- and post-workout shakes were prepared with Myofusion, mixed with walnuts or oats in a SmartShaker. He also whipped up protein shakes on shoots when he didn't have time for a meal.
Morning:
Optimum Nutrition Glutamine 
Optimum Nutrition BCAA 
Gaspari Nutrition Anavite 
NOW Grape Seed Antioxidant 
NOW Omega-3 
NOW Liver Detoxifier Before Cardio: 
Grenade Thermo Detonator Pre Workout: 
Gaspari Nutrition SizeOn Optimum Nutrition BCAA Gaspari Nutrition Anavite Grenade Thermo Detonator NOW Grape Seed Antioxidant Post Workout: 
Gaspari Nutrition Myofusion 
GENR8 Vitargo S2 
Optimum Nutrition Creatine Optimum Nutrition Glutamine Optimum Nutrition BCAA Before Bed: 
Optimum Nutrition ZMA 
Optimum Nutrition Casein Optimum Nutrition Glutamine Optimum Nutrition BCAA NOW Omega-3 NOW Grape Seed Antioxidant NOW Liver Detoxifier Hrithik's Training RegimenHrithik performed 20 minutes of cardio after breakfast and again after working out in the evening. He chose from among swimming, beach walking, running, Crossfit and various cardiovascular machines.
The following workouts are representative of Hrithik's training split:
Day 1: Chest, Back and Calves
Dumbbell Bench Press3 warm up sets of 6-10 reps 2 working sets of 6-10 reps
Incline Dumbbell Flyes2 sets of 8-10 reps 
Underhand Cable Pulldowns1 warm up set of 8-10 reps 3 working sets of 8-10 reps
Bent Over Barbell Row1 warm up set of 8-10 reps 3 working sets of 10-12 reps
Hyperextensions (Back Extensions)1 warm up set of 10-12 reps 2 working sets of 10-12 reps
Seated Calf Raise3 sets of 20 reps 
Standing Calf Raises3 sets of 18-20 reps Day 2: Legs
Leg Press4-5 warm up sets of 10-12 reps 3 working sets of 10-12 reps
Seated Leg Tucks2 warm up sets of 15 reps 3 working sets of 12-15 reps
Lying Leg Curls2 warm up sets of 15 reps 3 working sets of 12-15 reps
Leg Extensions2 warm up sets of 15-20 reps 2 working sets of 15-20 reps
Hack Squat2 warm up sets of 15-20 reps 3 working sets of 20-30 reps Day 3: Rest Day 4: Shoulders, Abs and Calves
Seated Barbell Military Press2 warm up sets of 6-8 reps 3 working sets of 6-8 reps
Side Lateral Raise1 warm up set of 12-15 reps 3 working sets of 12-15 reps
Upright Barbell Row3 sets of 7 reps 
Reverse Flyes7 sets of 12-15 reps 
Weighted Sit-Ups3 sets of 15-20 reps Seated Calf Raise3 sets of 20 reps Standing Calf Raises3 sets of 18-20 reps Day 5: Arms
Straight-Arm Dumbbell Pullover2 sets of 10-12 reps 
Cable Rope Overhead Triceps Extension3 sets of 10-12 reps 
Cable Lying Triceps Extension3 sets of 10-12 reps 
Standing Dumbbell Triceps Extension3 sets of 10-12 reps 
Straight-Arm Pulldown7 sets of 10-15 reps 
Concentration Curls2 warm up sets of 12-15 reps 3 working sets of 12-15 reps
Dumbbell Alternate Bicep Curl2 warm up sets of 12-15 reps 3 working sets of 12-15 reps
Standing Biceps Cable Curl3 sets of 15-20 reps [ Check Out Hrithik's Latest Film, Agneepath, On Facebook ]
Related Articles Move Over Stallone - Ajaz's Got Your Number! Training Under The Watchful Eye Of John Shumate. Body Of Work: An Interview With Danny Bonaduce. Mario Lopez Is A Fitness Machine: Q&A With Super Mario! View All Celebrity Interviews Articles About The Author Jeff OConnell VIEW AUTHOR PAGE Before joining Bodybuilding.com, Jeff O'Connell was executive writer at Men's Health and editor-in-chief at Muscle & Fitness.
View All Articles By This Author --> RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING 9.7 Out of 10
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Rep Power: 10
rep this user hunkhrishi plz post Hrithik's workout pattern........
i wud like to follow that.............
Rep Power: 10
rep this user TheFinite Its not going to happen, hrithik is a movie star, he used his move star money to get a movie star workout. A bystander like you and I cant ever get that workout. losing six dress sizes in ten weeks? come on.
Just stick with a workout for six months and you WILL look like that duder.
Rep Power: 5460
rep this user spartanftw yes plz post his wokrout
Article Rated: 0 Jan 16, 2012 7:34pm | report Permalink
Rep Power: 8325
rep this user DevilsDouble shredded
Article Rated: 0 Jan 16, 2012 7:35pm | report BodyStats 5 '9", 146 lbs Permalink Rep Power: 8325
rep this user DevilsDouble shredded
Article Rated: 0 Jan 16, 2012 7:39pm | report BodyStats 5 '9", 146 lbs Permalink
Rep Power: 10
rep this user iprefernot cough cough anavar cough cough cough
Article Rated: 0 Jan 16, 2012 8:25pm | report BodyStats 6 '1", 197 lbs 12% BF Permalink You, wrightbody, jackknife, and 4 others like this
Rep Power: 10
rep this user yunesbb hehehehe thats true !
Jan 18, 2012 4:36am | report BodyStats 5 '7", 142 lbs Permalink
Rep Power: 10
rep this user Horanasty Celebs usually use Clenbuterol... Granted he worked his *** off but that was def Clen. I dont bash though no magic pill you still gotta put in the work
Jan 18, 2012 9:10am | report BodyStats 6 ', 207 lbs Permalink Rep Power: 10
rep this user carlj7887 ................
No doubt they work hard (or hardly) and might have ridiculous schedules.
BUT
All these celebs with wonderful transformation have enough monetary resources at their disposal...
Hrithik has a chef who travels with him throughout and makes sure that not even 1gm of carbs exceeds in his diet....
His trainer (Satya or Kris) travel with him too......
I've been slogging my a** in the gym since past 1 year but.....
I hope Kris is reading this....
Kris,
Buddy,
I cant afford a master trainer like you.....but will be obliged if you can p*** on some free advices....I really need it....
Article Rated: 0 Jan 17, 2012 1:53am | report BodyStats 5 '6", 156 lbs Permalink You, wrightbody, jackknife, and 4 others like this Rep Power: 16028
rep this user Smokedduck Go under find a plan.....Kris has actually 2, 12 week transformation guides. The one i am doing theres actually a daily video to watch with the workout for the day that Kris does himself with you. A supplement guide, a nutrition guide (he takes you shopping in the video), you can print out your work out or just watch it and write it down to take to the gym.
Toughest work out ive done from any trainer and in the first 2 weeks down 10lbs and seeing major results in mirror! I wish i could thank him personally!
Rep Power: 10
rep this user abinash2076 krish please advice us your workout routine,which is to be followed by me n ma gym mate.m hitting d gym from past 5 yr n have a good body but not as hritk.plz advice me n help me out 4 proper supplementation n workout .abinash.......
Jan 17, 2012 4:20am | report Permalink Rep Power: 10
rep this user sbrooke I agree with Smokedduck above. On bb.com look for the Kris Gethin 12 week trainer. I am starting week three and am already starting to see a change.
It comes with daily videos from Kris to help keep you focused. Also has his diet plan which is simple enough for even someone like me to follow.
Wishing you all success!
Jan 17, 2012 7:39am | report BodyStats 5 '6", 144 lbs 14% BF Permalink
Rep Power: 17321
rep this user OfMiceAndBen Carlj7887 and abinash2076 here is the trainer Smokedduck and sbrooke are referring to. This is the type of routine Kris uses and what he recommends to his clients. I hear it is not for the feint of heart, but I've never heard anyone say they've regretted trying it.
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html
Jan 17, 2012 10:00am | report BodyStats 5 '10", 196.8 lbs 24% BF Permalink
Rep Power: 334422
rep this user admirza I'm very surprised that Hrithik smoked and ate all that junk...as for the food he is absolutely right. South Asian foods a generally overcooked, high fat, high carb and low in nutrition with traces of protein.
Life style change is a must for us. Me and my wife are the weirdos of the family because we eat things like grilled vegetables and meats without a pile of rice or a bunch of bread.
The good thing is I learned it all here on BB.com without paying a single dime. Chris's programs are also available here for free. But, it took me years to fine tune everything according my body.
Rep Power: 10
rep this user KennyCool25 What an inspiring story...between Kelichi Opara and Roshan, I want to get to a place with my body I can be proud of and educate others with
Rep Power: 10
rep this user yogindery I am also on 12 week transformation program... thanks for keeping me motivated..
Article Rated: 0 Jan 17, 2012 8:12am | report BodyStats 5 '10", 187 lbs up 22 lbs 25% BF Permalink
Rep Power: 10
rep this user srig24 Now this is what i expected...
Article Rated: 0 Jan 17, 2012 8:27am | report Permalink Rep Power: 10
rep this user chris007muscle guys please remove the brad pittt thing..
Article Rated: 0 Jan 17, 2012 9:47am | report Permalink
Rep Power: 10
rep this user bhavinnpawar the idol...
Article Rated: 0 Jan 17, 2012 10:31am | report Permalink
Rep Power: 10
rep this user dajunglebrotha I'm sorry but all the news of hollywoods finest hitting bottom then coming back up are getting old, not just on here just in general.
Article Rated: 0 Jan 17, 2012 12:52pm | report BodyStats 5 '6", 145 lbs up -20 lbs Permalink Rep Power: 398
rep this user chilon1 Advertisement
Article Rated: 0 Jan 17, 2012 1:11pm | report BodyStats 6 '3", 267 lbs 9% BF Permalink
Rep Power: 46156
rep this user shahabkalim this article is fabricated... hrithik left smoking long before kris joined him...and the gut that he is talking about, he gained weight on purpose for the role he dd in the film Guzaarish(inspired by The Sea Inside) ... hrithik has always had a lean muscular physique... not as good as what kris has helped him attain but always fabulous..
Article Rated: 0 Jan 17, 2012 2:42pm | report BodyStats 5 '9", 197 lbs up -3 lbs 13% BF Permalink You, wrightbody, jackknife, and 4 others like this Rep Power: 10
rep this user ishwarthebest Spot on mate!
Jan 17, 2012 6:43pm | report BodyStats 179 lbs up -10 lbs 13% BF Permalink
Rep Power: 10
rep this user umesh14uv I would even though he has money and resources, but hard work dont have any option.
I appreciate Hrithik for hard work and motivation
And its really motivating for us too
Rep Power: 10
rep this user masses you are the best kris master of transformation you should take U.S. Ministry of Health god bless you
Article Rated: 0 Jan 18, 2012 12:01am | report BodyStats 5 '11", 203.72 lbs 12% BF Permalink Showing 1 - 25 of 50 Comments Previous 1 Next Previous 1 2 Next Next --> .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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