Ganesh Singh: A Personal Trainer and A Successful Men’s Physique Athlete

Financial restraints, a middle class family background, couldn’t stop Ganesh from becoming a winning athlete on the stage. In this article he shares his everyday routine, workout routine and his diet.

I am Ganesh Singh (Nitin Singh), a 28 years old from Thane (Mumbai). I have a very simple and sober lifestyle which starts by waking up every morning at 5 A.M., after freshening up, I prepare my meals for the whole day.

After that I go to take functional group training from 7.30 AM to 9.30 AM, followed by personal training given to clients from 10.30 AM to 11.30 AM. I give these trainings on the basis of the strength and endurance of the clients who come to train.

After this, I go to the gym where I train myself along with giving personal training to clients from 12 to 4.30 PM.

After completing my workout, I go to take personal training again at clients place from 5.00 to 6.30 PM.

While conducting these training and workout sessions, I take out time for having my protein rich meals.

After finishing all these chores, I get home by 7.30 PM and consume my last meal of the day and sleep by 10 PM.

I am in the fitness industry from the past 6 years. After doing hard-work with dedication, I have built up my own reputation and earned respect by ensuring that my clients come up to train by themselves with happier faces.

In 2018, I got myself registered for district level power lifting under the 75 kg weight category and was ranked 2nd place in the competition.

In 2019, I registered myself for NBBUI Mr. Asia in Fitness model category (Men’s physique) which was held in Delhi and was ranked 5h place in the competition.

Coming from a middleclass family, I cannot afford daily to spend a dime on my diet by eating in fancy restaurants, so I have to make my diet myself at home by bringing all the veggies and meat, moreover my family is pure vegetarian family, so the main challenge is to prepare non-veg meals at home, before any family member wakes up.

Coming from a middleclass I had no interest in studies and was bullied throughout my teenage. To get away from bullying I somehow ended up doing recreational drugs which I got used to and it affected my health in a very worse manner.

However, coming out of it was the toughest part of my life and then a  turning point came in my life, where I started watching motivational videos and speeches and the most important thing, I believed in myself where nobody else did. This was the time where I decided to transform for the better, but as time flew I was becoming the best version of myself.

Basic Workout Schedule

  • Monday: Legs & Triceps
  • Tuesday: Chest & Shoulders
  • Wednesday: Back & Biceps
  • Thursday: Legs & Triceps
  • Friday: Chest & Shoulders
  • Saturday: Back & Biceps
  • Sunday: Core training & Abs

Basic Diet

  • 7:00 am: 1 cup whole milk, 1 cup oatmeal, 1 fruit, 4eggs (Calcium tab 500mg [CCM] )
  • 9:30 am: 4slice multigrain bread, 1 scoop whey protein, 1 fruit, peanut butter, 2 eggs scrambled+ 2 fish oil cap + 1 multivitamin tab
  • 12:00 pm: 1 scoop whey protein, 1 fruit, 250gm chicken, steamed vegetables, 2 whole potato+ 4 dates, 1 cup white rice
  • Pre-workout - 1/2 scoop casein + 1/2 scoop whey with milk + 1 B6 tab
  • After workout - one serving king mass (115gm) + 5gm glutamine + 5gm creatine + 1 fruit + 1 ALA CAP 300mg +1000mg Vit C + 1 Evion 600+ 100-200mg COQ10 cap
  • After 2hr: Chicken breast sandwich on whole wheat bread with cheddar cheese & olive oil dressing, 1 fruit + 2 fish oil (500mg CCM)
  • Dinner: 2 sweet potato, steamed vegetables, 6eggs+ 2yolk +1 cup mix sprouts+ 1 B6 tab
  • Before bed: 1 cup milk,1 scoop casein, ½ cup nuts + 1 Tab NAC ( N -ACETYL CYSTEINE)
  • 1 serving liver refresh with food anytime


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