Ranbir Kapoor’s body science: How he bulged up without crash diets or shortcuts

Produced by: Mohsin Shaikh Credit: Instagram

Willpower Weapon

[{"selector":"#anim-d0f0a642-02d0-4ad3-8d73-ed1d1cb774d8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(26.810133103679064%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Ranbir shows up—always. Even 30 minutes beats skipping . His discipline, not hacks, drives his transformation. Representative pic

Muscle Method

[{"selector":"#anim-bc522813-a16b-42b0-9767-cb4036d20667 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-9.068329276236117%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] He builds slow. No shortcuts, no crash bulk-ups. Pure progressive training over years, not months. Credit: Instagram

Lean Fuel

[{"selector":"#anim-d272820c-a9dd-47ea-a3af-b0abdfb2ef0d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-19.65133157549278%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Low-carb, high-protein. Brown rice, chicken, dal, veggies. Skipped rotis for over 1.5 years to stay lean. Representative pic

Home Plate

[{"selector":"#anim-d7d111f9-07b5-4285-800e-fb02b582533e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Home-cooked over hotel menus. Clean, simple meals trump fancy diets in Ranbir’s routine. Credit: Instagram/drewnealpt

Detox Shot

[{"selector":"#anim-499c1a90-ade9-4066-80c8-af7f6fbe1fe4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(18.162499806811283%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] His day starts with a green gut-healing shot of amla, aloe vera , turmeric, wheatgrass—his biohacked tonic.

Hydration Rule

[{"selector":"#anim-b1d27776-c5c1-403c-a0fd-e48e2204ca92 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-34.179687404002955%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Water, coconut water, fresh juice—hydration fuels his recovery, stamina, and muscle repair. Representative pic

Cheat Smart

[{"selector":"#anim-cd0ae561-0bae-4b46-962e-77ec73bbcbbc [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(13.656854544176596%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Burgers? Yes—but only on cheat days. Controlled indulgence keeps him balanced, never derailed.

Role Fuel

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Sustainable Bulk

[{"selector":"#anim-6ad4ea75-4591-4bcd-9734-46312be55b9f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Animal wasn’t built overnight. Clean muscle, clean food, clean grind—no gimmicks, no crash gains.

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