Tamil actor Suriya Sivakumar talks about achieving six-packs with a 100-day plan for Kanguva: ‘At 49, it is like climbing a mountain’

"It is also a challenge to sport six-packs after 10 years," shared Suriya

New Delhi | May 13, 2025 02:30 PM IST

4 min read

Suriya on his diet and building six pack abs at 49 (Photo: Suriya/Instagram)

Tamil actor Suriya Sivakumar opened up about his six-pack abs achieved using all-natural means for his film Kanguva, where he was seen fighting Bobby Deol in the climax. “At 30, it was like running on a flat road. I am 49 now. At 49, it is like climbing a mountain. Your metabolism slows down. So, you have to do more cardio, a more deficit diet, and be stricter. During the shoot, I followed a 100-day plan. In 100 days, natural body. I achieved six-packs,” shared Suriya.

He also shared why, despite being a foodie, he does not gain much weight. “I have this body type where I don’t gain much weight. It is related to genes, I think. I like to eat a lot, I am a foodie. My wife and daughter are foodie, but my son is not. But in those 100 days, I tried to be as strict as possible. It is also a challenge to sport six-packs after 10 years,” he told Mana Stars on YouTube.

Let’s understand more about losing weight at 49.

Embarking on a 100-day diet plan at 49 years — primarily focusing on sustainable lifestyle changes rather than a quick fix — can offer significant benefits, said dietitian Vidhi Chawla, founder, Fisico Diet and Aesthetic Clinic.

At this age, the metabolism may be slowing, which influences weight management and overall health. “So, it is about adopting a balanced eating pattern and healthy habits that can be maintained long-term,” said Chawla.

Actor Suriya’s impressive 100-day transformation at 49 wouldn’t have been possible without a high-protein, whole and unprocessed foods, low-carbohydrate diet, elimination of dairy, sugar, and salt, and a strict no-cheat-meal policy, all paired with intense daily workouts and proper supplementation, said Kanikka Malhotra, consultant dietician and certified diabetes educator.

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“His plan would probably have focused on lean proteins, healthy fats, hydration, and structured meal timing, and was designed specifically for his physique goals and age-related metabolic changes,” said Malhotra.

Here’s what you should consider (Photo: Getty Images/Thinkstock)

However, such a restrictive regimen is not suitable for everyone; individual needs, health status, and age must be considered, and any drastic dietary or fitness changes should be made only under professional supervision.

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As a clinical dietician, Malhotra emphasised that personalised nutrition and exercise plans are crucial for safety and long-term success. It’s crucial to approach this with realistic expectations and focus on gradual, sustainable changes, she emphasised.

Chawla urged that consulting a healthcare professional or a registered dietitian before starting any new diet plan is highly recommended, especially at an advanced age, to address any underlying health conditions or nutrient deficiencies. “Pay attention to your body’s signals and adjust the plan as needed. Adequate hydration and incorporating regular physical activity are essential complements to any dietary changes for optimal results. This is a journey towards long-term well-being, not a sprint,” said Chawla.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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