Jinder Mahal

Jinder Mahal

Pro Wrestler
Born: 1986

Jinder Mahal is the stage name of Canadian pro wrestler Yuvraj Singh Dhesi and he is the nephew of Gama Singh. After obtaining a business degree in Communications and Culture, Mahal began training for pro wrestling and was the Pro Wrestling Alliance champion from 2008-2010. In 2010, he moved to Florida and made his debut on SmackDown where he was part of a comedy act called 3 Man Band (3MB). Released from the WWE in 2015, he returned 2 years later to win the WWE Championship, only the second wrestler of Indian descent to do so. He also won the WWE US Championship in 2018 and WWE 24/7 Championship in 2019. Mahal is 6 feet 6 inches tall and weighs about 234 lbs.

Known For:

Jinder Mahal’s Diet

Summary

Mahal says he went through a slump when he first left the WWE in 2015, drinking and eating junk food. About a year went by before he decided to get back on the bandwagon. He stopped drinking and worked on his diet. Just 2 months later, he was resigned to the WWE. His biggest change was being consistent with his meals, eating a small meal every 2 hours and watching his portions. He says regular feeding raises the metabolism and encourages the body to shed fat. He also drinks 2 gallons of water a day and always carries a jug with him. He’ll have simple carbs like white rice early in the day and close to his workouts, and then switch over to complex carbs like brown rice and sweet potatoes later in the day. He carries food with him when he’s traveling and says half his luggage is food and supplements.

Estimated Macros

  • Low Fat  15% 15%
  • Mid-High Protein 65% 65%
  • Medium Carb 40% 40%

Diet Details

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Consistency Is Key

Mahal says one of his problems was eating a huge meal and then not eating for several hours at a stretch. He now eats carefully balanced meals that consist of 30 g carbs and 30-40 g protein, about 350-400 calories at a clip, at 2 hour intervals, adding up to 7-8 mini-meals each day. He says he never feels hungry, or too full.

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Careful Combinations

Mahal says he never mixes fats and sugars because it causes a spike in insulin and stores the fat. If he’s having white rice, he’ll keep fat to a minimum.

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Light Start

Mahal prefers to work out on an empty stomach, so he’ll just have water or maybe black coffee in the morning. After his first routine, he’ll have oatmeal with whey protein and a banana. Other meals are equally simple with few ingredients, such as a grilled chicken breast, veggies and brown rice.

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BYOF

Because Mahal says he tries to not eat out when he’s on the road, he carries 6-pack coolers of food —complete with ice — when he travels.

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Helping Hand

Mahal used a meal prep company called Nutrition Solutions to help him get back on track with a healthy diet.

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Healthy Cheats

Mahal says his meal prep company offers healthy versions of cheat foods, like protein pizza and ‘complete’ cookies that restore glycogen. He says even after he won the WWE Championship, he didn’t have a celebratory junk meal, only brown rice and tuna.

What to Eat

R

Oatmeal

R

Sweet Potatoes

R

White Rice

R

Brown Rice

R

Chicken Breast

R

Salmon

R

Ahi Tuna

R

Whey Protein

R

Vegetables

R

Bananas

R

Water

R

Black Coffee

R

Meats

What to Avoid

Q

Alcohol

Q

Processed Foods

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Junk Food

Q

Empty Calorie Foods

Q

Fatty Foods

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Refined Sugar

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Mahal on How He Changed his Diet

‘One day, I just decided to I was going to quit drinking, focus on my health, and start dieting again.’

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Mahal on Sticking to His Diet

‘I’m not even tempted. I don’t want to drink. I don’t want junk food.’

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Mahal on Carrying Food with Him While Traveling

‘It is a lot of work, but it’s totally worth it because I see the changes in my physique.’

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Mahal on the Importance of Diet

‘People don’t have that much knowledge about diet and the effects that diet alone can have on your body.’

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Mahal on Water

‘The average person — like, 90% of the average population — is dehydrated.’

Jinder Mahal’s Fitness Routine

Weekly Routine

Rise & Shine

Mahal does a 1/2 hour cardio routine every morning before breakfast, usually on the elliptical machine.

Bands & Balls

Mahal finishes up with 20-30 minutes of stretching, followed by a stint in the sauna or hot tub to relax his muscles.

Stretch & Steam

Mahal finishes up with 20-30 minutes of stretching, followed by a stint in the sauna or hot tub to relax his muscles.

Daily Dose

Mahal hits the gym 6 days a week for a minimum of 2 hours.

Keep ’Em Guessing

Mahal is always switching up his routine to be sure to work every muscle in new and different ways.

Strength Training

After a quick meal of protein and oats, Mahal will do strength training for 60-75 minutes. He varies these workouts virtually every day.

Exercise Style

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Monday: Shoulders

Clean & jerk: 10-15 reps x 5 sets
Kettlebell press: 15-20 reps x 4 sets
Arnold dumbbell press: 10-20 reps x 4 sets

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Tuesday: Chest

Low cable crossover: 10-15 reps x 4 sets
Barbell benchpress: 15-20 reps x 4 sets
Dumbbell benchpress: 20 reps x 4 sets
Butterfly: 20-25 reps x 4 sets
Dumbbell fly: 15 reps x 4 sets
Barbell rear delt row: 15 reps x 4 sets

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Wednesday: Back

Inverted row: 15-20 reps x 4 sets
Barbell deadlift: 15-20 reps x 4 sets
Bent over arm long bar row: 15 reps x 4 sets
Back extension: 15-20 reps x 4 sets

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Thursday: Arms

Cable preacher curl: 20 reps x 4 sets
Dip machine: 20 reps x 3 sets
Barbell curl: 15-20 reps x 4 sets
Decline EZ Bar triceps extension: 20 reps x 4 sets
Hammer curl: 15-20 reps x 4 sets

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Friday: Legs

Squat: 15 reps x 4 sets
Standing weighted calf raise: 15 reps x 4-5 sets
Hack squat: 15 reps x 4 sets
Leg press: 20 reps x 4-5 sets

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Mahal on his Morning Routine

‘The first thing I do when I wake up is cardio on an empty stomach.’

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Mahal on his Work Ethic

‘No one made me do it. I showed up gladly and always was ready to do it again.’

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Mahal on Working Hard

‘When I train hard, I look better.’

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Mahal on Accusations of Steroid Use

‘I don’t think people realize the hard work that goes into it. Nobody sees the work I’m putting in the gym.’

Jinder Mahal’s Supplements

Whey Protein

Whey Protein

Mahal takes a lot of supplements, and always carries whey protein with him. He has it every morning after his first cardio workout and will use it as a meal replacement if he can’t get his hands on decent food.

Multivitamin

Multivitamin

Mahal takes a multivitamin every morning to cover his nutritional bases.

BCAAs

BCAAs

Mahal takes branched-chain amino acids before his morning cardio routine to prevent muscle breakdown.

Magnesium

Magnesium

Mahal also takes magnesium pre-workout to prevent cramping.

Digestive Enzymes

Digestive Enzymes

Another part of Mahal’s a.m. supplement routine are digestive enzymes which improve nutrient absorption.

Pre Workouts

Pre Workouts

Mahals takes pre workouts, which are a form of energy drink that help you power through workouts and competitions.

Creatine

Creatine

Another supplement Mahal takes in the morning is creatine, which boosts performance and helps build muscle mass. He says he switches up his pre-workout supplement regularly so his body doesn’t get used to it.

Jinder Mahal’s Lifestyle

Gold Star Training

Besides working with his uncle Gama Singh, Mahal also trained with wrestling greats Rick Bognar, Allen Coage and Gerry Morrow.

If At First You Don’t Succeed…

Mahal blew his first WWE tryout. Luckily he got a second chance.

Not Just A Muscle Head

Mahal got his business degree from the University of Calgary, the same school as former Canadian Prime Minister Steve Harper.

Powerful Polyglot

Mahal is fluent in Punjabi and Hindi, along with English.

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Mahal on Attitude

‘MMA, cricket, or anything, you cannot just coast. Every day, you have to wake up hungry.’

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Mahal on Attitude,Take II

‘Mentally, you can’t expect positive things to start happening in your life with a negative attitude.’

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Mahal on Being Let Go from the WWE

‘Being released was one of the best things that ever happened to me. It sparked my passion and forced me to work harder.’

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Mahal on Making the Cover of GQ Magazine

‘I have the look, I obviously have the body, and as you can see on SmackDown Live every week, I have impeccable style!’

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