The workout that keeps Kumail Nanjiani shredded
Kumail Nanjiani, the Pakistani-American actor, comedian, screenwriter, and podcast host, has captivated audiences with his sharp wit and memorable performances, most notably as Dinesh in HBO’s acclaimed series Silicon Valley. However, his transformation for Marvel Studios’ Eternals has redefined his public image, turning him into a symbol of dedication and resilience.
Taking on the role of Kingo—a cosmic-powered superhero masquerading as a Bollywood superstar—was a milestone in Nanjiani’s career. While Marvel is known for its demanding superhero transformations (take a look at Hugh Jackman), this was a unique journey. Growing up as an avid comic book enthusiast, Nanjiani approached the opportunity with enthusiasm, declaring it a dream come true.
“When I found out I’d be in Eternals, I didn’t just want to play the role—I wanted to live up to the legacy of the Marvel superheroes I idolized as a kid,” he said.
Kumail’s Marvel-Worthy Transformation
Unlike many actors who are asked to bulk up for superhero roles, Nanjiani took the initiative to transform himself. Determined to match the muscular physiques of Marvel icons like Chris Hemsworth (Thor) and Chris Evans (Captain America), he set out to completely redefine his body. Nanjiani shared that it was about proving to himself that he could even reach that level.
In December 2019, Nanjiani broke the internet with a series of shirtless photos showcasing his ripped physique. Fans were stunned to see the actor, previously known for his roles in comedies, looking every bit the superhero.
“I never thought I’d post a shirtless picture,” he admitted, “but I worked way too hard for way too long to keep it to myself.”
Behind Kumail Nanjiani’s Transformation
To achieve his superhero physique, Nanjiani teamed up with celebrity trainer Grant Roberts and worked out at Granite Gym, a high-end fitness facility in Beverly Hills. His year-long program was as much about discipline as it was about physical effort, blending rigorous training sessions with a meticulously planned diet.
Kumail Najiani’s Diet and Nutrition
Nanjiani’s diet was carefully structured to help him shed fat and build some solid muscle mass. He followed a low-carb plan five days a week, with two high-carb days to replenish his energy.
His meals were simple but effective, designed to keep him fueled and lean:
- Breakfast: Eggs and avocado
- Lunch: Chicken breast with brown rice
- Dinner: Grilled fish or salad with rice
- Snacks: Protein bars or shakes
Foods like sugar, processed snacks, and fried items were off-limits, although he allowed himself occasional cheat meals to stay sane.
“I became so focused on eating clean that my nutritionist had to convince me to take cheat days,” Nanjiani revealed. “It’s easy to fall into the trap of overthinking every bite.”
Training Principles
Nanjiani’s fitness routine was grounded in three key principles:
- Customization: His program was tailored to his specific needs, starting with a detailed body composition analysis. This ensured every exercise and meal plan was optimized for his goals.
- Calorie Deficit: To achieve his shredded look, he maintained a calorie deficit while consuming high levels of protein to build and preserve muscle.
- Consistency: Nanjiani meticulously tracked his workouts and meals, leaving no room for guesswork.
Kumail Nanjiani’s Workout Routine
Nanjiani trained five to six days a week, with each session targeting specific muscle groups. His workouts were a mix of traditional strength training, modern techniques like electronic muscle stimulation (EMS), and high-intensity circuits. EMS, which uses electrical currents to stimulate muscles, added an extra edge to his regimen, pushing his body to its limits.
Here’s a breakdown of his weekly training split:
- Monday: Back and traps
- Tuesday: Chest and abs
- Wednesday: Legs and calves
- Thursday: Shoulders and abs
- Friday: Leg-focused exercises and cardio
- Saturday: Arms (biceps and triceps)
- Sunday: Rest and recovery
Each session included heavy compound lifts like squats and deadlifts, isolation exercises for fine-tuning, and endurance-focused circuits to build stamina. Recovery was also a priority, with stretches, massage therapy, and hydration incorporated into his routine.
Beyond the Gym
While Nanjiani had access to resources like professional trainers, nutritionists, and state-of-the-art facilities, he emphasized that his journey was driven by personal commitment. “It wasn’t just about looking good on screen—it was about proving to myself that I could do something this challenging,” he said.
His transformation has inspired fans worldwide, showing that dramatic changes are possible with dedication and effort. Whether you’re a fitness enthusiast or just starting, Nanjiani’s journey serves as a reminder that the path to success is paved with consistency, hard work, and a willingness to push boundaries.
“I’ve always admired superheroes,” Nanjiani reflected. “Now, I feel like I’ve earned my place among them.”
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Header image courtesy of Instagram
