Vicky Kaushal’s physical transformation for Chhava turned heads the moment the first images surfaced. The actor, known for his dedication to his craft, looked every bit the warrior—bigger, stronger, and more imposing than ever before. But behind the ripped physique was months of relentless discipline, carefully structured training, and an approach that prioritised both aesthetics and function. 

The man behind this transformation? Tejas Lalwani, a fitness coach with a growing roster of Bollywood clients. Interestingly, Lalwani’s journey into fitness started with a simple yet ambitious goal—to one day meet and train Hrithik Roshan after watching Krrish 3. That passion led him to where he is today, crafting detailed training programmes for actors with a deep understanding of how physique, performance, and on-camera presence come together. For Chhava, Lalwani ensured that every detail—from muscle symmetry to on-screen presence—was fine-tuned. Whether it was bulking up, recovering from injury, or adjusting to filming demands, the focus was never just on looking good but on being functionally strong. With actors constantly pushing their physical boundaries, trainers like Lalwani are rewriting how fitness is approached in Bollywood. And if the blockbuster’s box office appeal is anything to go by, the results speak for themselves.  

In this candid conversation, he breaks down Kaushal’s training. Excerpts:

What was your approach when designing Vicky Kaushal’s training for Chhava?   

The first thing I focus on is the character. If someone is playing a warrior, I think about how warriors actually looked in their era. They weren’t obsessing over shredded abs or following extreme caloric deficits. They were functional, strong, and built for endurance. For Vicky’s training, we incorporated a lot of akhada workouts—traditional strength-based training methods that aligned with the film’s aesthetic.  

When I train actors, it’s not just about muscle mass or body fat percentage. I have to consider how their physique will translate on camera—how lighting, angles, and even makeup will enhance or downplay certain features. Training for Chhava was about building a body that looked powerful, believable, and ready for battle.  

Is there something that Vicky brought to the table that maybe you've not seen with other clients? 

Vicky's best trait, if I had to highlight one, is his ability to completely switch mindsets. When you meet him outside the gym, he’s this fun-loving, humble, down-to-earth guy. But once he steps inside, he transforms. 

On set, I literally saw a warrior within him. His director told him to look, walk, and carry himself like a lion—and he did exactly that. He trained with that mindset. This is something I’ve never seen with any other client before. Usually, who they are outside the gym is the same as inside. But with Vicky, I saw two different people—an easygoing guy in daily life and a beast inside the gym. Another unique aspect is that his body is programmed differently when it comes to gaining weight. He takes much longer to put on muscle than most people, so this shift in mindset really played a huge role in achieving the final result. 

How did you build the groundwork for this transformation? 

The process started in April 2023, and the bulking phase lasted until December. That’s nearly eight months of consistent training before we even got into the final conditioning phase. We followed a structured approach, ensuring his progress remained steady without causing unnecessary strain on his body. 

Given Vicky’s packed schedule, how did you work around his training?   

It’s never about ‘go hard or go home.’ Actors have demanding schedules—long shoots, late-night promotions—so the key is balancing training with recovery. If he was well-rested and had his meals on time, we pushed hard. If he wasn’t sleeping enough or was skipping meals, we adjusted. On promotional days, we didn’t train at all. 

Training smart is more important than training excessively. There were days when we went absolutely intense, and there were days when we cut back. The body progresses when it recovers well—not when it’s being forced through exhaustion.  

You mentioned an injury during Chhava’s shoot. How did that impact training?   

Vicky suffered a myelin sheath injury, which was something new for me. It’s a nerve-related injury, so we had to be extremely careful. We consulted an osteopath, and from there, I rebuilt his training programme around recovery.  

At one point, we were training with just water bottles. That’s how much we had to scale down to avoid strain while keeping his strength from deteriorating. We used Therabands, slow resistance work—everything was focused on rehabilitation first. It was a three-way collaboration between me, the osteopath, and Vicky himself. More than anything, he deserves the credit for his discipline. Ice baths every morning, strict meal timing, consistent therapy—he did it all.  

What did a typical training day look like for Vicky?   

Mornings started with an ice bath—great for reducing inflammation and waking the body up. Then we’d move to steady-state cardio, followed by his meals and shoot. He ate six meals a day, with protein, carbs, and fats carefully adjusted depending on his energy output.  

Evening sessions were strength-focused—single muscle group training with controlled rep tempos, supersets, and dropsets. But more than what we trained, it was how we trained. Each session was adapted to his recovery, shoot demands, and overall fatigue levels.  

What do most men misunderstand about hormones and fitness?   

Men often think the only hormone that matters is testosterone, but that’s completely wrong. Insulin, for example, is the most anabolic hormone in the body, meaning it plays the biggest role in muscle-building. But people only associate it with diabetes and blood sugar. Then there’s cortisol, dopamine, and adrenaline—each playing a major role in energy, stress, and recovery. Most men go through life feeling sluggish or burnt out without realising it’s because of hormonal imbalances caused by lack of sleep, poor hydration, or screen addiction. 

How do you help clients who struggle to be consistent?   

The first thing I do is listen—it’s not just about weight and body fat. A lot of people struggle with fitness because of their lifestyle, not their training program. Some have jobs that demand late nights, and instead of forcing them into a ‘wake up at 5 AM’ routine, I adjust the plan to fit their reality. If you sleep at 3 am, then fine—just ensure you’re getting eight hours of sleep whenever that happens. The goal is long-term sustainability, not forcing unrealistic schedules. 

What’s your take on the trend of quick-fix fitness solutions like weight loss drugs?   

People today have zero patience. They want instant results, which is why things like Ozempic and crash diets are trending. But fitness is not something you can shortcut. If you don’t build discipline around food, sleep, and movement, then any result you get will be temporary. It’s why I turn down clients who come to me saying, *I want to do keto*—if they’ve already decided on a method without understanding their body’s needs, I know they’re chasing trends instead of real change.