Simeon Panda Diet – (updated)

Simeon Panda is a professional bodybuilder from the United Kingdom. He is also a sponsored athlete, model, and entrepreneur. Panda has won many competitions throughout his career including Mr. Olympia, and Arnold Classic.

Simeon is 6 feet tall and currently weighs around 230 pounds. He has an impressive 21-inch arm size, 51-inch chest size, 33-inch waist size, and 30-inch thigh size. He is widely considered to be one of the best bodybuilders in the world. 

In this blog post, we will be discussing the Simeon Panda diet and training program. We will give you a detailed overview of what Panda eats and drinks daily, as well as how he structures his workouts. By the end of this post, you will have a good understanding of how to eat and train like a professional bodybuilder. 

The Basics Of The Simeon Panda Diet 

Simeon’s diet is based on a few key principles.

First, he emphasizes the importance of eating clean, unprocessed foods and avoiding refined sugars, carbs, processed fats, alcohol, and sugary drinks.

He also recommends eating small meals every 2-3 hours throughout the day to keep your metabolism active.

This means that you should be eating 5-6 small meals a day instead of three large ones. 

siemon panda diet

Additionally, Simeon stresses the importance of having a balanced diet with plenty of fruits and vegetables as well as lean proteins like chicken and fish.

He also recommends drinking plenty of water throughout the day (at least 1 gallon) to stay hydrated and improve digestion.

Finally, he encourages people to get plenty of restful sleep (7-8 hours) each night for their bodies to recover properly from workouts and other physical activities. 

“I feel like I need to show [people] what can be achieved through natural bodybuilding if you put in 110% and do it right.” — Simeon Panda

Simeon Panda’s 7-Meal Diet Plan To Get Shredded

Meal 1: Oats, Banana, Almonds

Start your day off right with a bowl of oats. Oats are a great source of complex carbs and fiber, both of which are essential for sustained energy levels throughout the day.

Top your oats with a sliced banana and a handful of almonds for some added protein and healthy fats.

Meal 2: Rice Cakes, Cottage Cheese

For your second meal, reach for some rice cakes and cottage cheese. This combination provides a good mix of complex carbs and protein, both of which are necessary for building muscle.

The cottage cheese also contains casein, a slow-digesting protein that will help keep you full until your next meal. 

Meal 3: Wholegrain Rice, Chicken Breast, Vegetables

For your third meal, you’ll want to focus on getting in some quality protein. wholegrain rice paired with chicken breast and vegetables is a perfect option.

The rice will give you complex carbs for energy while the chicken and veggies provide plenty of protein and nutrients to help repair and build muscle tissue. 

Meal 4: Wholegrain Rice, Chicken Breast, Vegetables (Repeat of Meal 3)

You’ll notice that meals 4-6 are all repeats of meal 3. This is because it’s important to have consistency in your diet when trying to get shredded.

Eating the same foods at each meal will not only make it easier to hit your macros but it will also make it easier to stay on track overall. 

Meal 5: Wholegrain Rice, Chicken Breast, Vegetables (Repeat of Meal 3) 

Meal 6: 8 Egg Whites, Smoked Salmon 

For your last two meals of the day, you’ll want to focus on getting in some quality protein before bed. 8 egg whites paired with smoked salmon is a great option.

The egg whites are packed with protein while the salmon provides healthy fats that will help keep your hormones balanced. 

Meal 7: Mackerel, Vegetables             

For your final meal of the day, you’ll want to eat something rich in omega-3 fatty acids.

Mackerel is a great option as it’s packed with healthy fats that will help support brain function and recovery overnight. Pair it with some veggies and you’re good to go! 

Foods To Include in Your Diet Plan 

When following Simeon’s diet plan, it’s important to focus on including nutrient-dense foods that will provide you with essential vitamins and minerals without adding too many empty calories or unhealthy fats.

Some great examples include lean proteins such as

  • chicken breast or fish fillet
  • complex carbohydrates like oats or sweet potatoes
  • healthy fats from sources like avocado or olive oil
  • fresh fruits and vegetables
  • nuts & seeds
  • legumes & beans
  • heart-healthy oils like coconut oil
  • low-fat dairy products such as greek yogurt
  • whole wheat bread & crackers
  • quinoa or brown rice
  • herbal teas & coffee substitutes such as green tea & yerba mate
  • natural sweeteners like honey or agave syrup

It's also important to note that Simeon recommends avoiding fried foods as much as possible since they can lead to weight gain due to their high fat content. 

What Supplements Does Simeon Panda Take – And Why?

siemon panda diet

Protein Powders 

Protein powders are a staple in any bodybuilder’s supplement regimen. Protein is essential for helping build muscle, and protein powders can be an easy way to supplement your diet with additional protein throughout the day.

They come in both powder and capsule form, and they are available in a variety of flavors so you can find one that suits your taste buds.


Cod Liver Oil 

Cod liver oil is an excellent source of omega-3 fatty acids, which are important for maintaining heart health, cognitive function, and joint health.

In addition, cod liver oil is a good source of vitamin A and vitamin D, both of which are important for immune system health. 


BCAAs, or branched-chain amino acids, are a group of essential amino acids that are important for muscle growth and recovery.

BCAAs are often taken in supplement form to help ensure that athletes and bodybuilders are getting enough of these essential nutrients. 


L-glutamine is an amino acid that is important for immune system health and gut health.

It is often taken in supplement form by people who are trying to improve their gut health or reduce their risk of getting sick. 


Creatine is another popular supplement among bodybuilders because it helps increase muscle size and strength.

It also helps increase energy levels, which can be useful if you are trying to push yourself during intense workouts.

Simeon typically takes creatine monohydrate before his workouts to maximize his performance in the gym.      

A Closer Look at Simeon Panda's Workout

siemon panda diet

Monday: Chest 

  • Incline Dumbbell Bench Press - 4 sets of 8-12 reps
  • Flat Dumbbell Bench Press - 4 sets of 8-12 reps
  • Dumbbell Pullovers - 4 sets of 10-15 reps
  • Pec Deck Flyes - 4 sets of 10-15 reps
  • Cable Crossovers - 4 sets of 10-15 reps
  • Standing cable chest fly: 4 sets of 8-12 reps

Tuesday: Legs

  • Squats – 4 sets of 8-12 reps
  • Leg Presses – 4 sets of 8-12 reps
  • Lunges – 4 sets of 8-12 reps
  • Leg Extensions – 4 sets of 10-15 reps
  • Leg Curls – 4 sets of 10-15 reps

Wednesday: Back

  • Seated row: 8 sets of 6-15 reps
  • Single-arm row: 6 sets of 6-10 reps
  • T-bar row: 8 sets of 8-12 reps
  • Deadlifts – 4 sets of 6-10 reps
  • Bent over row: 8 sets of 6-15 reps
  • Lat pulldown: 8 sets of 6-15 reps

Thursday: Shoulders

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

Friday: Arms

  • Barbell curl: 6 sets of 8-15 reps
  • Cable triceps pushdown: 6 sets of 8-15 reps
  • Dumbbell curl: 6 sets of 8-15 reps
  • Diamond pushup: 6 sets of 8-15 reps
  • Close-grip pull-up: 6 sets of 8-12 reps

Wrapping Up

In summary, the Simeon Panda diet plan is a high-protein, low-carbohydrate approach designed specifically for those looking to build lean muscle while shedding excess fat to achieve a ripped physique like its namesake!

By focusing on whole foods such as lean proteins, complex carbs, and healthy fats along with plenty of fresh fruits & veggies – all within target calorie ranges – you too can experience similar results as this fitness icon! So don't wait any longer - get started today!

4.4/5 - (7 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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