Karan Oberoi (KO), leading Model’s Workout Schedule and Diet Chart

Who is Karan Oberoi (KO) ? Karan Oberoi popularly known by his nick name ‘KO’, is one of the leading model in the country. Because of the fact he is now more popular by his nick name KO his digital branding is done as Karan Oberoi ‘KO’. ‘KO’ is not just a model in fact an influential sex symbol in India. Analysing the body type of KO, he comes under ecto-mesomorph.

This body type can easily fluctuate between lean and muscular, no doubt he was voted as Top Fitness Model by Hindustan Times Brunch magazine last year. In his almost a decade long modelling career, KO has several times fluctuated his body weight from 78 to 95 kgs depending upon his work requirement. Karan Oberoi
(KO) has inspired many young Indians on fitness. He has gone under serious training with proper guidance to achieve that dream body.

Karan Oberoi KO’s diet plan.

KO believes to hit his desired goal, 70 percent depends on the diet and 30 percent on the workout. Karan Oberoi (KO) burns 4000 calories on an average on day to day basis and consumes more of protein and fibre enriched foods. Along with this he prefers to take protein supplements, glutamine, BCAA’s creatine to enhance his workout performance but says a big NO to use of steroids. With good diet along with use of diet supplements and good amount of sleep with 6 days of workout schedule can easily help you achieve your goal easily.

Karan Oberoi (KO) Work Out Diet Chart

Breakfast- Black coffee (to boost metabolism) to give a kick start to your day, 4 egg whites, one scoop of protein shake and 2 slices of brown bread.

Before workout – pre workout drink, along with BCAA’s powder mixed in one litre cold water while doing workout.
Post workout- generally he prefers to workout in the evening and takes one scoop of protein shake after his workout.

Lunch- 3-4 pcs of steamed fish or chicken breast, green leafy salad and sprouts.

Evening break – 4 egg whites, sweet lime and 2 oranges.

Dinner- No carbs at night after 5 pm. Dinner generally he takes before 9 pm.
Salmon fish, salad or papaya and one scoop protein shake powder before sleep.

Karan Oberoi (KO) workout plan

Karan Oberoi (KO) workout is usually 2 body parts a day that is usually 3 days a week and 3 days running intense preferably 5 am in the morning. According to KO, cardio plays a very important role if you want to have lean and muscular physique. Each workout in the gym should have 12 to 15 reps and each body part should have 5 variations of the exercise.

Karan Oberoi (KO) workout schedule

Monday- chest and triceps
Chest- flat bench press, incline dumbbell press, decline pull over, cable cross over
Triceps- close grip bench press, cable pushdown, parallel bar dips.

Tuesday- intense running with 45 min abs
Abs- exercise ball reverse crunch, hanging leg raise, plank.

Wednesday- Back and biceps.
Back- pull ups, cable seated row, one arm dumbbell row.
Biceps- barbell curl, dumbbell alternate bicep curl and concentrated curls.

Thursday- Intense running and on spot jumping with change in abs exercises.

Friday- Shoulder and legs
Shoulder- barbell shoulder press, dumbbell lateral raise, front raise
Legs- barbell front squat, seated leg curl, calf press, leg extension.

Saturday- Running and change in cardio vascular exercises.
Sunday- Rest Day.

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