Bollywood’s action star, Tiger Shroff, celebrated his 35th birthday on March 2nd, 2025. Known for his incredible physique, gravity-defying stunts, and unmatched dedication, Tiger continues to inspire millions with his commitment to fitness. Let’s delve into the details of his daily fitness routine and diet that keep him in peak condition.
The Daily Grind: Tiger Shroff’s Workout Routine
Tiger Shroff’s fitness regime is a blend of various disciplines, showcasing his dedication to overall well-being. He doesn’t just focus on lifting weights; he incorporates martial arts, gymnastics, and dance into his daily schedule.
Morning Cardio and Warm-up
Tiger starts his day with a 45-minute run on the treadmill. This isn’t just a casual jog; it’s a focused effort to get his blood flowing and warm up his body for the intense training that follows. According to reports, he has a treadmill at his home.
Martial Arts and Gymnastics
After his cardio session, Tiger dedicates his morning to either martial arts or gymnastics training. These disciplines are crucial for his agility, flexibility, and overall strength. His background in martial arts is evident in his action movies, where he performs complex fight sequences with ease.
Strength Training at the Gym
Post lunch, Tiger hits the gym for a focused strength training session. His workout plan varies each day, targeting different muscle groups to ensure a balanced and well-rounded physique.
Day-wise Workout Breakdown:
While specific details of his routine may change, here’s a general overview of Tiger’s weekly workout split:
- Monday: Chest exercises, including flat bench, incline bench, dumbbell press, and chest flyes.
- Tuesday: Back exercises, such as pull-ups and lateral machine pull-downs, incorporating heavy weights.
- Wednesday: Leg day, featuring squats with heavy weights (around 190 kg), hamstring curls, step-ups, and free squats.
- Thursday: Arm workouts, including Olympic barbell curls, dumbbell curls, and skull crushers.
- Mixed Exercises: Focuses on mixed exercises including deadlifts while lifting 250 kg weight, squats with 100kg weight, kneels and presses with 50kg weight, and plyometric push-ups.
- Abs: Focuses on abs exercises, including crunches, hanging reverse crunches, and weight-loaded reverse crunches with 10kg weight. He ends his week while performing standing and seated calf presses.
Tiger’s trainer emphasizes the importance of lower body workouts, incorporating single-leg exercises to improve balance and stability.
Dance as Cardio
Tiger also incorporates dance into his routine as an alternative to traditional cardio. He sweats it out with high-energy choreography, which keeps him engaged and motivated while improving his cardiovascular health and coordination.
Fueling the Machine: Tiger Shroff’s Diet Plan
Tiger Shroff’s disciplined lifestyle extends to his diet, which is crucial for maintaining his physique and supporting his intense workouts. He follows a strict eating plan, focusing on lean proteins, complex carbohydrates, and healthy fats.
Dietary Principles
Tiger focuses on clean eating and balanced nutrition, ensuring his body gets the fuel it needs. He prioritizes homemade meals with wholesome ingredients, keeping his carbohydrate intake in check while emphasizing lean protein and nutrient-dense foods. He also avoids simple carbohydrates like sugar, cakes, sugary drinks, sweets and potatoes.
Meal Breakdown
- Breakfast: Tiger starts his day with a protein-rich breakfast, typically consisting of 8 egg whites and oatmeal. He may also include grilled fish with veggies and green tea. Some sources mention he takes 10 egg whites with oatmeal for breakfast.
- Mid-Morning Snack: A whey protein shake and dry fruits help keep him satiated between breakfast and lunch.
- Lunch: A balanced meal of brown rice, boiled vegetables, and chicken or fish provides essential nutrients and energy.
- Evening Snack: Before his evening workout, Tiger consumes another whey protein shake, sometimes blended with banana or chocolate.
- Dinner: Tiger finishes the day with green vegetables like broccoli and green beans, often accompanied by chicken or fish. He avoids carbs after sunset, focusing on protein and greens.
Key Dietary Habits
- Six Meals a Day: Tiger follows a strict diet plan that includes six meals per day.
- Protein Focus: He consumes proteins from natural sources and whey protein powder to meet his daily requirements.
- No Carbs After 5 PM: Tiger believes in avoiding carbohydrates after 5 pm to prevent fat gain.
- No Cheat Days: He works out seven days a week and adheres strictly to his diet, leaving no room for cheat days. However, in an #AskTiger session on Twitter, he revealed his three favorite foods that include pizza, ice cream, and vada pav.
- Hydration: He ensures that his body remains properly hydrated, supporting optimal performance and recovery by drinking ample water throughout the day.
“I Can Lift 3 Times My Body Weight”: The Strength Behind the Star
While specific details about Tiger Shroff’s maximum lifting capacity on his 34th birthday aren’t available, his dedication to strength training is well-documented. His ability to perform deadlifts with 250 kg and squats with 190 kg showcases his immense strength and power. He trains 5-6 days a week, with each workout session extending for around 60-90 minutes. The actor revealed that he follows an intense strength and conditioning program, mixed with martial arts training.
Consistency is Key
Tiger Shroff’s fitness isn’t just about intense workouts and strict diets; it’s about consistency and dedication. He has always stressed the importance of staying active, and his daily schedule reflects his commitment to fitness. By incorporating a variety of exercises, maintaining a balanced diet, and staying disciplined, Tiger has achieved a physique that many aspire to have.
Inspiring a Generation
As Tiger Shroff turns 35, his fitness journey continues to inspire fans worldwide. His commitment, passion, and consistency demonstrate that fitness is not just about physical appearance but also about mental strength and overall well-being.
