6 july 2026 (Navroze Bureau) : As Ranveer Singh celebrates his 41st birthday, fans are once again talking about his remarkable physical transformation for the action thriller Dhurandhar. To portray the intimidating character of Hamza Ali Mazari, the actor underwent an intense six-week fitness programme that saw him gain nearly 10 kilograms of muscle through disciplined training and a carefully planned high-calorie diet.
According to actor and trainer Mustafa Ahmed, who worked closely with Ranveer on the film, the transformation required unwavering commitment both inside and outside the gym. Ranveer reportedly increased his weight from around 76–77 kg to 87–88 kg before filming began, ensuring he looked physically powerful while maintaining agility for action sequences.
A 4,000-Calorie Diet
To achieve rapid muscle growth, Ranveer consumed approximately 3,600 to 4,000 calories every day. His diet focused on high-quality protein and complex carbohydrates to support muscle recovery and intensive workouts.
His trainer revealed that the actor consumed nearly 240 grams of protein daily, making protein intake one of the biggest priorities throughout the transformation.
What Was on His Plate?
Ranveer’s muscle-building meal plan included:
- Two high-calorie protein shakes daily (around 600–750 calories each)
- Large portions of grilled chicken
- Rice with multiple meals
- Mutton (red meat) for additional protein and calories
- Strictly measured meals designed to meet calorie and protein goals
The two protein shakes alone contributed roughly 1,200–1,500 calories each day, while repeated servings of chicken, rice, and mutton helped him achieve his daily nutritional targets.
Rigorous Training Routine
Diet alone wasn’t enough. Mustafa Ahmed explained that Ranveer trained twice a day during the preparation phase.
His schedule included:
- Morning sessions focused on Kalaripayattu and mobility training for about 1.5 to 2 hours.
- Evening strength workouts lasting around 60–90 minutes using free weights, barbells, and dumbbells.
The goal was to build a muscular frame without sacrificing speed or flexibility, ensuring the actor looked “brutal” yet remained fluid during fight scenes.
Discipline Beyond the Gym
Mustafa Ahmed praised Ranveer’s dedication, saying the actor often continued exercising between takes to maintain his physique throughout filming. Despite being a self-confessed foodie, Ranveer reportedly followed the strict meal plan without compromise during the transformation period.
Interestingly, after completing the portions featuring Hamza Ali Mazari, the actor later lost significant weight to portray another version of his character in Dhurandhar: The Revenge, showcasing his versatility and commitment to the role.
Fitness with a Purpose
According to his trainer, Ranveer doesn’t train merely for appearance. Weight training and mobility exercises also helped improve his breathing, posture, and physical expression, allowing him to deliver a more convincing on-screen performance.
His transformation for Dhurandhar has become one of Bollywood’s most talked-about body makeovers, reflecting the level of preparation many actors undergo to bring demanding characters to life.