Simeon Panda Diet Plan and Workout Routine

Simeon Panda, a well-known bodybuilder and fitness icon, has made an indelible mark in bodybuilding through his incredible physique, competitions, and entrepreneurial ventures. 

He was born and raised in London, England, Simeon’s journey to success began when he first started lifting weights at home. 

Little did he know that this initial passion for fitness would propel him to become a world-famous fitness superstar and a true inspiration for aspiring bodybuilders.

At 16, Simeon Panda began his fitness journey as a skinny teenager. However, during college, he discovered his true love for fitness after being inspired by a muscular and fit friend. 

With determination and dedication, he purchased his own weight set and embarked on a mission to sculpt an impressive physique. Simeon’s progress was swift, and his peers quickly took notice of his transformation. 

Simeon Panda Diet Plan and Workout Routine
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Motivated by positive feedback, he pushed himself further, unaware of his genetic advantages or how his physique compared to others due to the absence of social media platforms like Facebook or Instagram.

Training at home allowed Simeon to focus on his progress without distractions. It allowed him to experiment, learn what worked best for his body, and develop his unique training style. 

With over 19 years of training, Simeon Panda exemplifies the power of hard work and consistency in sculpting an extraordinary physique.

In addition to his fitness journey, Simeon Panda has achieved significant success in competitive bodybuilding.

He has competed in various Musclemania competitions and emerged victorious, including winning the prestigious European Championship in 2013, which earned him the coveted Musclemania Pro status. 

simeon panda products
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Not only does Simeon excel as a competitor, but he also contributes to the fitness community as a judge in fitness and bodybuilding competitions.

Beyond his accomplishments in bodybuilding, Simeon Panda is an entrepreneur, as he is the proud owner of his own sportswear company. 

Through his various ventures, he continues to inspire and motivate countless individuals worldwide to pursue their fitness goals and unlock their full potential.

Simeon Panda’s journey is a testament to the transformative power of hard work, determination, and a relentless pursuit of excellence in bodybuilding. 

His unwavering dedication to his craft and remarkable achievements make him an iconic figure and role model for aspiring bodybuilders and fitness enthusiasts.

Simeon Panda Diet and Nutrition Plan

simeon panda eating plan
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Simeon Panda’s diet plan may vary depending on his training goals and current needs the following is an overview of the general principles that guide his dietary approach:

Clean and Balanced Nutrition

Simeon Panda follows a clean eating approach, prioritizing whole, unprocessed foods to support his fitness goals.

His diet consists of a balanced macronutrient distribution tailored to his training requirements, including carbohydrates, proteins, and healthy fats.

Sufficient Protein Intake

simeon panda protein
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As a bodybuilder, Simeon consumes adequate protein to support muscle growth and recovery.

High-quality protein sources in his diet may include lean meats, such as chicken, turkey, and lean beef, fish, eggs, and plant-based options like tofu and legumes.

Complex Carbohydrates

Simeon incorporates complex carbohydrates into his diet to provide energy for his intense workouts and support overall performance.

Sources of complex carbohydrates may include whole grains (like brown rice and quinoa), sweet potatoes, oats, and fruits.

Healthy Fats

Simeon includes healthy fats in his diet, essential for hormone production, joint health, and overall well-being. Healthy fat sources may include avocados, nuts, seeds, olive oil, and fatty fish like salmon.

Adequate Fiber

Simeon ensures he consumes adequate fiber throughout his diet, promoting satiety, digestive health, and nutrient absorption. Fiber-rich foods include vegetables, fruits, whole grains, and legumes.


Staying adequately hydrated is crucial for optimal performance and overall health. Simeon prioritizes drinking plenty of water throughout the day to maintain hydration levels.

Occasional Cheat Meals

While following a strict and clean diet, Simeon allows himself occasional cheat meals to satisfy cravings and maintain a balanced approach to nutrition. These cheat meals are enjoyed in moderation and do not derail his diet.

Simeon Panda Meal Plan

simeon panda meal prep
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Simeon Panda follows a structured eating plan consisting of seven daily meals. While the specific portion sizes may vary, the following provides a general overview of Simeon’s daily diet:

Simeon Panda Meal 1

  • Oats, 100 g
  • Banana, 2
  • Almonds, 12 

This meal typically includes a serving of oats combined with sliced bananas and a handful of almonds.

Oats provide complex carbohydrates for sustained energy, while banana adds natural sweetness and additional nutrients. Almonds contribute healthy fats and are a source of protein.

Simeon Panda Meal 2

  • Rice Cakes, 2
  • Cottage Cheese, 1 cup

Simeon incorporates rice cakes, a low-fat carbohydrate source, and cottage cheese, which offers a good amount of protein. This combination provides a balanced snack option that supports his nutritional needs.

Simeon Panda Meal 3

  • Wholegrain Rice, 250 g
  • Chicken Breast, 300 g
  • Vegetables, one bowl 

Simeon’s midday meal consists of wholegrain rice, lean chicken breast, and generous vegetables.

Wholegrain rice is a complex carbohydrate source, while chicken breast supplies high-quality protein. Vegetables offer essential vitamins, minerals, and fiber.

Simeon Panda Meal 4

  • Wholegrain Rice, 250 g
  • Chicken Breast, 250 g
  • Vegetables, one bowl 

Like meal 3, this meal includes a combination of wholegrain rice, chicken breast, and vegetables. The repetition of this meal indicates Simeon’s commitment to consistent, balanced nutrition to support his fitness goals.

Simeon Panda Meal 5

  • Wholegrain Rice, 200 g
  • Chicken Breast, 300 g
  • Vegetables, one bowl

Again, this meal features wholegrain rice, chicken breast, and vegetables, providing sustained energy and essential nutrients.

Simeon Panda Meal 6

  • Egg Whites 8 
  • Smoked Salmon 250 g

Simeon’s penultimate meal consists of eight egg whites, a lean protein source, and smoked salmon. Egg whites offer high-quality protein, while smoked salmon contains healthy fats and additional protein.

Simeon Panda Meal 7

  • Mackerel, one bowl 
  • Vegetables, one bowl 
simeon panda food
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Simeon’s final meal includes mackerel, a fatty fish rich in omega-3 fatty acids, and vegetables. This meal provides essential fatty acids and additional nutrients while keeping the overall calorie intake in check.

Simeon Panda Supplements

simeon panda supplements
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Simeon Panda incorporates several essential supplements into his routine to support his fitness goals and overall well-being:

Whey Protein

simeon panda whey protein
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Simeon uses whey protein to promote lean muscle growth, aid muscle recovery, and support muscle retention.


Glutamine is an amino acid that helps prevent muscle breakdown, supports immune function, and is crucial in maintaining intestinal health.

BCAAs (Branched-Chain Amino Acids)

Simeon includes BCAAs in his supplement regimen to promote muscle growth, prevent muscle wastage, and enhance post-workout recovery.


Simeon utilizes creatine monohydrate to enhance his workout performance, as it provides a source of energy for intense training sessions.

Cod Liver Oil

While Simeon’s diet already includes fish as a protein source, he also supplements cod liver oil. Cod liver oil contains anti-inflammatory omega-3 fatty acids supporting brain and bone health.

Simeon Panda Workout Routine

simeon panda training
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Simeon Panda follows a rigorous workout routine focusing on heavy lifting and muscle growth. 

Here is an overview of his weekly training split:

Monday: Chest Workout

Bench Press8 Sets, 1 – 20 Reps
8 sets of Incline Press6 Sets, 6 – 20 Reps
Cable Fly’s6 Sets, 6 – 20 Reps

Tuesday: Legs Workout

simeon panda leg exercises
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Leg Extensions8 Sets, 20 Reps
Squats8 Sets, 4 – 10 Reps
Leg Press8 Sets, 12 – 15 Reps
Lying Leg8 Sets, 6 – 20 Reps
Calf Presses on Leg Press Superset with Raises off the Wall4 Sets, 20 Reps
Donkey Calf Raises superset with Raises off the Wall8 Sets, 20 Reps

Wednesday: Back Workout

simeon panda back workout
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Bent Over Row8 Sets, 6 – 20 Reps
Lat Pull Down8 Sets, 6 – 20 Reps
Seated Row8 Sets, 6 – 20 Reps
Deadlifts6 Sets, 6 – 20 Reps
Single Arm Rows6 Sets, 6 – 10 Reps

Thursday: Shoulders Workout

simeon panda shoulder routine
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Shoulder Press8 Sets, 6 – 20 Reps
Dumbbell Lat Raises8 Sets, 6 – 20 Reps
Front Raises8 Sets, 6 – 20 Reps
Barbell Shrugs8 Sets, 6 – 20 Reps

Friday: Arms Workout

simeon panda arm workout
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Close Grip Bench Press8 Sets, 6 – 20 Reps
Preacher Curls8 Sets, 6 – 20 Reps
Pushdowns8 Sets,  6 – 20 Reps
Hammer Curls8 Sets, 6 – 20 Reps

Saturday: Rest

  • Rest

Sunday: Legs Workout

simeon panda leg workout
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Leg Extensions8 Sets, 20 Reps
Squats8 Sets, 4 – 10 Reps
Leg Press8 Sets, 12 – 15 Reps
Donkey Calf Raises Superset with Raises Off the Wall8 Sets, 20 Reps
Calf Presses on Leg Press Superset with Raises off the Wall4 Sets, 20 Reps
Dumbbell Walking Lunges20+ Laps of the Gym

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