Diet, training and supplementation of athlete Simeon Panda
Simeon Panda trains 6 times a week, resting only on Saturday and training only one muscle group per day, except for Friday when he works his biceps and triceps.
Do a lot of sets, between 6 and 8, however the number of repetitions varies a lot, from just one repetition per series to 20 repetitions per series.
Monday – Chest
- Flat bench press 8 sets x between 1 and 20 repetitions
- Incline chest press 8 sets x between 1 and 20 repetitions
- Declined cable openings 6 sets x between 6 and 20 repetitions
- Cable openings 6 sets x between 6 and 20 repetitions
Tuesday – Legs
- Leg Extension 3 sets x 20 repetitions
- Squat 8 sets x between 4 to 10 repetitions
- Press 8 sets x between 12 to 15 repetitions
- Leg curl 8 sets x between 6 and 20 repetitions
- Twins in the press in superseries with calves on the wall 4 sets x 20 repetitions
- Incline calf raise superseries with calves on the wall 4 sets x 20 repetitions
Wednesday – Back
- Barbell row 8 sets x between 6 and 20 repetitions
- Pulldown 8 sets x between 6 and 20 repetitions
- Seated rowing machine 8 sets x between 6 and 20 repetitions
- Dead weight 8 sets x between 6 and 20 repetitions
- Dumbbell row 6 sets x between 6 and 20 repetitions
Thursday – Shoulders
- Shoulder press 8 sets x between 6 and 20 repetitions
- Sides 8 sets x between 6 and 20 repetitions
- Frontals 8 sets x between 6 and 20 repetitions
- Shrinkages 8 sets x between 6 and 20 repetitions
Friday – Arms
- Bench press short catch 8 sets x between 6 and 20 repetitions
- Concentrated barbell biceps 8 sets x between 6 and 20 repetitions
- Tricep extension on machine 8 sets x between 6 and 20 repetitions
- Hammer Curl 8 sets x between 6 and 20 repetitions
Sunday – Legs
- Leg extension 8 sets x 20 reps
- Lunges
- Twins in the press in superseries with calves on the wall 4 sets x 20 repetitions
- Incline calf raise superseries with calves on the wall 4 sets x 20 repetitions
Diet
Simeon Panda eats 7 meals a day and follows a simple diet, focusing heavily on foods such as chicken breast and brown rice.
Below is Simeon Panda's diet.
- Meal 1: Oatmeal with banana and almonds
- Meal 2: Rice crackers with cottage cheese
- Meal 3: Brown rice with chicken breast and vegetables
- Meal 4: Brown rice with chicken breast and vegetables
- Meal 5: Brown rice with chicken breast and vegetables
- Meal 6: Egg whites with smoked salmon
- Meal 7: Mackerel fish with vegetables
Supplements
Finally, here are the supplements used by this athlete.
- BCAA's
- L-Glutamine
- Cod liver oil
- Creatine monohydrate
- Whey Protein
Information taken from the websites simeonpanda.com and simplyshredded.com
