Mr Dubai Zayed Khan Reveals his INTENSE Workout Regimen & Diet-

He is arguably the hunkiest desi boy in town. Allahabad-born Zayed Khan, a wannabe actor and fitness trainer could have pursued any career he wanted to but hailing from a family where health and fitness were a part of life, it was perhaps natural he would veer towards it. His father (a businessman who has also acted in over 20 movies as a character actor) as well as his brothers were into body building and it didn’t take long for Zayed to get inspired. Well, all that hard work certainly paid off as he was recently crowned Mr Dubai at an event held in the city a few weeks ago.

Zayed, who is naturally over the moon with his victory has now bigger plans to get into modelling and acting. And why shouldn’t he? With a body like that and an attitude to match, the glamour industry should be his calling!

However, getting this drool worthy physique wasn’t an easy task. Zayed says he first started working out in college at the gym and later, in Dubai, he did a level 3 certification course from Phoenix Academy in the UK. His education did not suffer as he did his MBA and then pursued a career as a real estate professional in Dubai. But nothing came in the way of his workout.

ZAYED’S WORKOUT SCHEDULE

Two hours a day, six days a week – that’s what he spends every single day, training at Gold’s Gym. This includes 90 minutes of weight training and 30 minutes cardio. “I train Dual /Tri body parts a day, in fact I keep trying different variations and every 30 days I change the training pattern,” he says. Zayed’s current pattern is as follows:

Day 1 — Abs and Chest
Day 2 — Calves, Quads and Hamstrings
Day 3 — Abs and Back
Day 4 - OFF
Day 5 — Abs, Shoulders and Traps
Day 6 - Calves, Triceps and Biceps

Day 1 - Abs & Chest

Hanging Leg Raises — 4 sets x 30 reps
Exercise Ball Crunches — 4 sets x 30 reps
Crunches — 4 sets x 30 reps
Incline Dumbbell Presses — 4 sets x 8-10 reps
Flat Bench Dumbbell Presses — 4 sets x 8-10 reps
Hammer Strength Incline Presses or bench — 3 sets x 8-10 reps
Decline bench — 3 sets x 8-10 reps
Cable Crossovers FST—7 - 7 sets x 8-10

Day 2 — Calves, Quads and Hamstrings

Standing Calf Raises - 4 sets x 20-30 reps
Leg Press Calf Raises - 4 sets x 20-30 reps
Seated Calf Raises 7 sets x 20-30 reps
Leg Extensions — 3 sets x 8-10 reps
Squats — 3 sets x 8-10 reps
Hack Squats - 3 sets x 8-10 reps
Leg Presses 7 sets x 8-10 reps
Lying Leg Curls — 3 sets x 8-10 reps
Stiff-Leg Deadlifts — 3 sets x 8-10 reps
Seated Leg Curls 7 sets x 8-10 reps

Day 3 — Abs and Back

Reverse Crunches — 4 sets x 30reps
Roman Chair Crunches — 4 sets x 30 reps
Reverse Crunches — 4 sets x 30 reps
Cable Rope Crunches — 4 sets x 30 reps
Wide Grip Pull Ups — 3 sets x 8-10 reps
Reverse Grip Pull Downs — 3 sets x 8-10 reps
T-Bar Rows — 3 sets x 8-10 reps
Reverse Grip Barbell Rows — 3 sets x 8-10 reps
Deadlifts — 3 sets x 8-10 reps
Straight Arm Pull Downs 7 sets x 8-10 reps

Day 5 — Abs, Shoulders and Traps

Hanging Leg Raises — 4 sets x 30 reps
Cable Rope Crunches — 4 sets x 30 reps
Reverse Crunches — 4 sets x 30r eps
Dumbbell Presses — 4 sets x 8-10 reps
Prone Incline Dumbbell Front
Raises - 4 sets x 8-10 reps
Upright Rows — 4 sets x 8-10 reps
Dumbbell or Machine Lateral Raises 7 sets x 8-10 reps
Dumbbell Bent Over Lateral Raises - 4 sets x 8-10 reps
Barbell Shrugs — 4 sets x 8-10 reps
Dumbbell Shrugs — 4 sets x 8-10 reps
Reverse Pec Decks 7 sets x 8-10 reps

Day 6 — Calves, Triceps and Biceps

Seated Calf Raises — 4 sets x 20-30 reps
Leg Press Calf Raises — 4 sets x 20-30 reps
Standing Calf Raises FST-7 - 7 sets x 20-30 reps
Rope Pressdowns 7 sets x 8-10 reps
Close Grip Bench Presses — 3 sets x 8-10 reps
Dips — 3 sets x 8-10 reps
Lying Extensions — 3 sets x 8-10 reps
Straight Bar Cable Curls 7 sets x 8-10 reps
Hammer Curls — 3 sets x 8-10 reps
Preacher Curls — 3 sets x 8-10 reps
High Cable Curls — 3 sets x 8-10 reps

DIET

If fitness is 80 per cent diet and 20 per cent exercise, as some say, Zayed surely takes care of what he eats - 4-5 meals in a day because of his goals and current assignments comprising protein, Fibres, Good Fat, Complex carbohydrates. The bottom-line: high protein and low carb regimen.

MEAL 1

2 Scoops Whey Protein
4 Egg whites, 2 whole eggs (scrambled in olive oil or boiled)
5 almonds
1 cup green tea
1 chromium picolinate, I calcium tablet, 1 multivitamin

MEAL 2

Half avocado
150 gm chicken (grilled or curried)
I cup spinach or brocolli
2 fish oil capsule

MEAL 3

100 gm Chicken or fish
1 spoon coconut oil
1 cup green tea
1 cup strawberries or kiwi
½ avocado

MEAL 4

2 scoop whey protein
100 gm chicken breast
10 almonds
Green salad
1 calcium tablet

MEAL 5

6 Egg whites
2 spoon olive oil

With such a rigorous schedule, it’s no wonder he has a body that looks like THIS:

His vital stats read as: 6 feet, a chest of 42 inches, waist size of 29 inches, biceps of 16 inches. It was this that the judges at the contest were impressed by and crowned him Mr Dubai. Zayed now wants to first walk for renowned international designers for their fashion shows and then to compete for Mr World 2018. After winning the title he wants to enter the movies and also hopes to open his own gym in his city.