Shahid is making an impression with a sharp, new look for the film, but as his nutritionist will tell you, there is no hard-and-fast dieting involved. It is a matter of being sensible with your carbs, piling on the protein and having meals you are used to and can stick to.
The big idea: protein first, carbs smart
“We make sure he has protein at every meal,” says Nicole Kedia, “and we put the carbohydrates where they do some good for training and recovery.” For a 45-year-old, it is what lets him put on muscle and stay lean without giving up any power.
Kedia has three rules of thumb for it:
– Make room for protein in every meal
– Time your carbs for when you train
– Eat well, not on a crash diet
How a typical day on his plate looks
He keeps the evening light but with a point to it. You might have a soup, a wrap with plenty of protein and some sauteed veg. It is easy on the system and helps you recover while you sleep so you don’t come in the next day feeling flat.
Start the morning with some chia seed water for the hydration and omega-3s. Then there is a proper breakfast like uttapam with sambar and chutney – it has the complex carbs and lentil protein you want. Lunch is in the same vein: some seasonal veg, maybe some millet or rice, and paneer or dal to round it out.
Vegetarian and muscular: examples that make it easy
There is an old notion that you need meat to build muscle. Kedia would have you look at some of our own staples and see how, with a few changes, they can be just as effective without losing their character.
Here are a few of her go-to ways to up the protein without altering your taste for it:
– A khichdi with a bit more lentil in it
– Biryani made with chickpeas and a side of raita
– Moong dal kebabs with aloo mattar and some rice
Then you have your paneer and lentils. The point is to work with what is in your kitchen and not get sidetracked by fads.
Supplements and what to keep in mind
Food is the main event, but Kapoor does have a clean protein powder in his day. On top of that, Kedia has him on vitamin B12, D, some omega-3s and magnesium. They are there to back up bone and muscle health and round out the vegetarian side of things.
She is firm on one thing though: only take them if a doctor or dietitian is on board. Let food do the heavy lifting and use add-ons to plug the holes, nothing more.
Why this matters if you are training
What Shahid is doing shows you can get results with a plant-based table. Feed the muscles with protein, have some steady energy from your carbs and, because the food is familiar, you can do it day in and day out. That is where you see the change.
So if you are after a leaner frame and don’t want to be left in the dust, be consistent. Have a balanced meal you like, don’t skimp on the protein and let the carbs serve you. It is the way he has built the Cocktail 2 body and, in the end, it is much more doable than it seems.
