The movie not only has a remarkable story but the physical transformation of its lead actor, Vicky Kaushal, is also a sight to behold.
We sat down with the man behind Vicky's transformation, Rakesh Udiyar, and went into the details of how Vicky transformed from a 74 Kg ectomorph to an 86 kilo Indian Para Commando. Rakesh has also extensively trained Aamir Khan and Salman Khan as well.
The Goal: Fit & Rugged. Not An Unrealistically Built Commando
First and foremost, the director and the trainer sat together in order to decide Vicky's physique goal. In Bollywood you will find two types of physiques. The lean and ripped: Hrithik Roshan , Vidyut Jamwal, Arjun Rampal. And the jacked and muscular: Aamir Khan, Salman Khan and John Abraham.
However, the thing is that an Indian Army Officer looks like none of them, and the team decided that Vicky needs to look fit and rugged but not intimidating.Bulking- Phase 1
Vicky had a skinny fat body type and a low appetite as well, which resulted in him struggling to gain weight. Rakesh started his bulking at 2500 calories. This was a moderate carb, moderate fat, and a high protein diet.Bulking- Phase 2
Gaining serious mass requires a serious caloric surplus. After 4 weeks, trainer Rakesh bumped up his calories to 3500 for the next 4 weeks. This was low carb, high fat, and high protein diet. The purpose of a low carb diet was to avoid water retention which might show up on face due to eating a lot of carbohydrates. Being a celebrity, it is required Vicky always stays photoshoot ready and his trainer Rakesh completely took care of this. After this phase, Vicky Kaushal weighed 91 Kg.
(Note: 3500 Calories is a lot. But Vicky Kaushal was doing strength training in the morning and boot camp training in the evening. Thus these many calories were apt according to his activity levels.)Cutting
Now it was time to get rid of the unwanted fat and get lean. For dieting, Vicky Kaushal followed a 2000 calorie diet with moderate carbs, moderate fats, and high protein. According to Rakesh, the purpose of keeping carbs while cutting was to ensure glycogen stores stay full, so the muscles appear fuller and rounder. After this phase, Vicky Kaushal was down to 86 Kg.Training
For training, Vicky Kaushal followed Time Under Tension, which is a technique wherein the eccentric part of a lift is exaggerated to maximize muscle fibre damage and recruitment. This is an effective method but agonizingly painful, kindly do not do without an expert.
Trainer Rakesh also mentioned that Vicky often tried escaping the leg workouts but he never let that happen. After all, you cannot spell Legendary without Leg-Day.
So, this is exactly how Vicky did it. No steroids were used as this was a very simple transformation. Bulking up isn't rocket science, nor is getting lean. Just look for the right coaches to guide you.
Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.