Simeon Panda Workout and Diet Program

2. Never Stop Learning

The day you think that you know everything about bodybuilding and physique transformations is the day you stop growing. Panda spends a decent amount of time researching and learning about the human body’s anatomy. He then tries to find ways to improve his physique by performing new exercise variations and tinkering with his diet.

3. Go Heavy or Go Home

With years of experience in the gym, Simeon has learned that training with heavy weights gets him the best results. He is a firm believer in training heavy — both physically and mentally. 

“I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight,” explains Panda. 

Remember: Training heavy does not mean you can throw your form out the window. Lifting with an incorrect form increases your odds of an injury. 

4. Progressive Overload

Panda believes that muscles only grow when put under tension. Progressive overloading your muscles is one of the best ways to ensure that you are damaging your muscles fibers so that they can grow back bigger and stronger. 

Additionally, Panda advises changing your training program weekly so that you do not hit a plateau. Switching up your training routinely ensures your muscles never adapt to your workouts. 

Simeon Panda Workout Split

The Brit uses a five-day training split and takes the other two days off to allow his muscles enough time to recuperate from his intense workouts. 

• Monday: Chest
• Tuesday: Legs
• Wednesday: Back
• Thursday: Shoulders
• Friday: Arms

It goes without saying that Panda goes super heavy on all his lifts. However, it does not mean that you have to follow in his footsteps — especially if you are a beginner. 

Your first goal should be to learn the basics. The social media fitness star also recommends saving the advanced training techniques like dropsets, supersets, intraset stretching, etc. for when you move onto the intermediate or advanced levels. 

Monday: Chest 

• Flat dumbbell chest press: 4 sets of 8-12 reps
• Incline machine chest press: 4 sets of 8-12 reps
• Machine chest fly: 4 sets of 8-12 reps
• Standing cable chest fly: 4 sets of 8-12 reps

Before every chest workout, Panda performs an elaborate warmup routine to ensure his pecs, elbows, and shoulder rotator cuffs are ready to move heavy weight. A thorough warmup routine reduces your chances of an injury. 

Tuesday: Legs

• Barbell squat: 6 sets of 8-15 reps
• Barbell pulse squat with handle: 6 sets of 8-15 reps
• Leg press machine: 6 sets of 8-15 reps
• Leg extension: 6 sets of 8-15 reps
• Dumbbell lunge: 5 sets to failure 

The squat is Panda’s one of the strongest lifts. Although taller people usually have trouble going deep on the squat, it does not bother the 6’1″ bodybuilder one bit. He is known for his “ass to the grass” squats. 

Wednesday: Back

• T-bar row: 8 sets of 8-12 reps
• Bent over row: 8 sets of 6-15 reps
• Lat pulldown: 8 sets of 6-15 reps
• Seated row: 8 sets of 6-15 reps
• Single-arm row: 6 sets of 6-10 reps

The Brit’s V-taper is the result of intense back workouts. His back training workouts are usually rowing dominant. Horizontal pulling movements help build thickness in your back and vertical pulling exercises aid in sculpting a wider back. 

Thursday: Shoulders

• Barbell overhead press: 6 sets of 8-15 reps
• Shoulder press machine: 6 sets of 8-15 reps
• Dumbbell lateral raise (behind back): 6 sets of 8-15 reps
• Dumbbell front raise (seated): 6 sets of 8-15 reps
• Seated rear delt machine: 6 sets of 8-15 reps
• Barbell shrugs: 6 sets of 8-12 reps

If you have never performed 36 sets of shoulder exercises before this workout, the sheer volume of this training routine will smoke your shoulders. Not only will your shoulders be on fire during the session, but you might also have to deal with muscle soreness for the next couple of days. 

Friday: Arms

• Barbell curl: 6 sets of 8-15 reps
• Cable triceps pushdown: 6 sets of 8-15 reps
• Dumbbell curl (with arm blaster): 6 sets of 8-15 reps
• Bodyweight triceps extension: 6 sets of 8-15 reps
• Diamond pushup: 6 sets of 8-15 reps
• Close-grip pull-up: 6 sets of 8-12 reps

Panda’s 21-inch arms are proof that his arm training routine is no joke. He uses a mix of isolation, compound, and bodyweight exercises to annihilate his pythons. The Brit loves using the arm blaster as it is incredibly efficient at helping build bicep peaks. 

“I have always strived to be better, I love to see progress and I want to achieve the unimaginable.” — Simeon Panda

Simeon Panda Diet Program

Panda stays in photoshoot-ready shape throughout the year. Unlike many other bodybuilders in the industry, he does not believe in following a cutting or bulking routine. He follows more or less the same diet to maintain his physique. 

Panda is a mass monster, and with the kind of weight he moves in the gym, he needs to ensure that he is hitting his daily macro and micronutrient goals. 

Dieting Principles

1. Keep it Simple

The Brit likes to keep his diet program simple as he believes that introducing exotic meats, fruits, and vegetables into his diet can complicate it and add friction to his routine.

According to Panda, if you aren’t seeing results, it could be due to what you are — or are not — eating. He says that if your goal is to build muscle mass while losing fat, what you eat matters more than how heavy you lift or how often you train.

2. Eat Your Veggies 

Vegetables are one of the most underutilized nutrition sources in most transformation programs. 

The English athlete is a proponent of eating veggies at least three times a day as they are an excellent source of fiber, vitamins, minerals, antioxidants, and macronutrients. Panda’s favorite vegetables include asparagus, avocado, olives, broccoli, and spinach. 

3. Eat Small Meals Throughout the Day

Panda believes that diet is as important as training when it comes to physique transformation. 

The social media star consumes a variety of high-protein foods items like chicken, fish, and red meats. He eats small meals that help keep his metabolism firing throughout the day. 

4. Something Fishy

Although Panda gets his protein from a variety of sources like steak and chicken, fish is his go-to. The high-protein, fast-absorbing nature of fish makes it a staple in his diet program. His diet includes salmon, tuna, and mackerel. 

Simeon Panda Diet Plan

Meal 1

• Oats
• Banana
• Almonds

Meal 2

• Rice Cakes
• Cottage Cheese

Meal 3

• Wholegrain Rice
• Chicken Breast
• Vegetables

Meal 4

• Wholegrain Rice
• Chicken Breast
• Vegetables

Meal 5

• Wholegrain Rice
• Chicken Breast
• Vegetables

Meal 6

• 8 Egg Whites
• Smoked Salmon

Meal 7

• Mackerel
• Vegetables

Simeon Panda is an advocate of journaling your diet and training program. Don’t worry — you don’t have to carry a physical diary with you all day long. You could record the data in your phone’s notes app. 

Journaling is a great way to track your progress. The English fitness start also recommends evaluating your progress at regular intervals as it allows you to analyze if you’re on the right path. 

Panda says that it can take up to 2-3 months before you finally begin to see any progress. You must stay focused and patient during the time. 

What to Eat

• Salmon
• Tuna
• Mackerel
• Trout
• Beef
• Chicken
• Egg Whites
• Broccoli
• Spinach
• Asparagus
• Sweet Potatoes
• Carrots
• Salads
• Whole-grain Rice
• Oatmeal
• Bananas
• Cottage Cheese
• Rice Cakes
• Water

What to Avoid

• Added Sugar
• Processed Foods
• Fast Food
• Junk Food
• Chemical Additives
• Artificial Ingredients
• Hydrogenated Oils

Supplements 

Simeon Panda uses the following supplements to ensure he is hitting his daily macro and micronutrient goals:

1. Whey Protein

Studies suggest that whey protein can help promote muscle growth, lower blood pressure, reduce inflammation and hunger, enhance your body’s antioxidant defenses, and aid in losing weight. (1)(2)(3)(4)(5)(6)

Now that you know some of the benefits of whey protein, it should be no surprise why it is a darling of the fitness and bodybuilding community. 

2. BCAAs

Adding a BCAA supplement to your fitness routine can help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, prevent muscle breakdown during training, and benefit people with liver disease. 

If you are experiencing prolonged muscle soreness, you should be sipping BCAA throughout the day as it can fasten up your recovery. (7)(8)

3. L-Glutamine 

Benefits of L-glutamine include muscle recovery assistance, intestinal health regulation, and immune system support. It is a great supplement to take before hitting the sack. 

4. Creatine 

Creatine is one of the most researched and effective sports supplements. It can help you put on muscle mass and build strength in a short period. Considering it does what it promises — without breaking your bank, it is a must-have on any muscle-building program.  Find best creatine supplements here.

5. Cod Liver Oil

Cod liver oil (CLO) provides omega-3 fatty acids which are essential nutrients that cannot be produced by the body and are needed for optimal health and many functions of the human body.

6. Mass Gainer

If you want to put on muscle mass, a mass gainer can be one of the most effective supplements. The high-carb, high-protein supplement is especially great for people who are not able to meet their daily macro goals through a real food diet. 

Other Training and Diet Program:

• Ulisses Jr. Workout and Diet Program
• Jeff Seid Diet and Training Program
• Bradley Martyn Training and Diet Program
• Henry Cavill Superman Workout and Diet Program
• Wolverine Workout Program
• Bane Workout Program

Wrapping Up

Simeon Panda is one of the most humble and transparent fitness celebrities on social media. His high-volume and high-intensity transformation program will test your mettle. 

If you are on the market for a muscle-building training and diet program, we highly recommend giving the British bodybuilder’s transformation regimen a try. Best of luck!

References:

1. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
2. Seppo L, Jauhiainen T, Poussa T, Korpela R. A fermented milk high in bioactive peptides has a blood pressure-lowering effect in hypertensive subjects. Am J Clin Nutr. 2003 Feb;77(2):326-30. doi: 10.1093/ajcn/77.2.326. PMID: 12540390.
3. Zhou LM, Xu JY, Rao CP, Han S, Wan Z, Qin LQ. Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials. Nutrients. 2015 Feb 9;7(2):1131-43. doi: 10.3390/nu7021131. PMID: 25671415; PMCID: PMC4344580.
4. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
5. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
6. Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. Am J Clin Nutr. 2006 Feb;83(2):260-74. doi: 10.1093/ajcn/83.2.260. PMID: 16469983.
7. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S. doi: 10.1093/jn/136.1.269S. PMID: 16365096.
8. Huang E, Esrailian E, Spiegel BM. The cost-effectiveness and budget impact of competing therapies in hepatic encephalopathy – a decision analysis. Aliment Pharmacol Ther. 2007 Oct 15;26(8):1147-61. doi: 10.1111/j.1365-2036.2007.03464.x. PMID: 17894657.

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