Neelanjan Banerjee, Fitness Model: Full On-Season Workout and Diet Plan!

A Software Engineer, Neelanjan Banerjee manages his time like a real pro. He is a classic example of what good discipline and determination can give you. Read more to transform like him!

Neelanjan Banerjee is a 26-year-old Software Engineer at HCL Technology Ltd. He hails from Howrah, West Bengal and works in Noida, Uttar Pradesh. Neelanjan completed my B.Tech. on 2016. From February 2016 he started working in IT industry. Here, he shares his secretes with you.

Lifestyle and Time Management

My lifestyle is a proper cycle i.e. Gym – Office – Gym - Sleep and repeat. As an IT guy, people cannot imagine two times workout. But I am managing this cycle from last two years and it has given me an amazing transformation. This cycle looks hectic for others but if you dream big then you can easily maintain. In short, managing fitness and work pressure smartly.

Day Gym Office Gym Sleep
Mon-Fri 6 A.M-9:15 A.M 9:30 A.M-6:30 A.M 6:40 P.M-8:30 P.M 10 P.M-5 A.M
Saturday 7 A.M-10 A.M Week off 6.P.M-8 P.M 11 P.M-7 A.M
Sunday Rest Week off Rest 10 P.M-5 A.M

During this schedule also maintain my meal preparation timings. Monday to Friday, I carry breakfast and order online healthy foods in lunch, dinner. But on weekends prefer to cook by own.

Workout Schedule

As a professional Fitness Model, I follow on-season and off-season workout schedules.

On-Season routine

Day Morning Evening
Monday Cardio(20 min), Abs(60 mins), Chest(70-80 mins) Shoulder(60-70 mins),Abs(45-50 mins)
Tuesday Cardio(20 min), Abs(60 mins), Bicep(70-80 mins) Triceps(60-70 mins),Abs(45-50 mins)
Wednesday Cardio(20 min), Abs(60 mins), Back(70-80 mins) Legs(70-90 mins),Abs(45-50 mins)
Thursday Cardio(20 min), Abs(60 mins), Chest(70-80 mins) Shoulder(60-70 mins),Abs(45-50 mins)
Friday Cardio(20 min), Abs(60 mins), Back(70-80 mins) Bicep60-70 mins),Abs(45-50 mins)
Saturday Cardio(20 min), Abs(60 mins), Triceps(70-80 mins) Legs(60-70 mins),Abs(45-50 mins)

Off- Season Routine

Day Morning Evening
Monday Cardio(20 min), Abs(60 mins), Chest(70-80 mins) Shoulder(60-70 mins)
Tuesday Abs(60 mins), Bicep(70-80 mins) Triceps(60-70 mins)
Wednesday Cardio(20 min), Abs(60 mins), Back(70-80 mins) Legs(70-90 mins)
Thursday Abs(60 mins), Chest(70-80 mins) Shoulder(60-70 mins)
Friday Cardio(20 min), Abs(60 mins), Back(70-80 mins) Bicep60-70 mins)
Saturday Abs(60 mins), Triceps(70-80 mins) Legs(60-70 mins)

Diet Plan

Like workout schedule also follow on-season & off-season diet plans. FYI-

On-Season Plan

Please find basic plan here:

Day Breakfast Pre-Lunch Lunch Evening Snack Dinner
Mon-Sat Boiled Eggs, Fruits/Juice Vegetable Salad Boiled Chicken Salad Dry Fruits, Black Coffee without sugar Boiled Chicken salad, boiled eggs,Fruits
Sun Boiled Eggs, Fruits/Juice N.A Boiled Chicken & vegetable salad Fruits/Juice Boiled Chicken salad, boiled eggs

Every week plan changes in parts. But this plan is basic for on-season. During this time we take less salt and salt should be black/rock salt. But before one month of competition we go for zero salt.

Achievements

Please find my achievements to find work-fitness balance

Industry Purpose Achievements
Fitness Fat Loss Loss 15 kg and got abs with muscular body
IT Sodexo – Best Performance Operation Certificate, Trophy
Fitness IBBFF Mr. UP 2019 Gold Medal, Certificate
Fitness Qualified for IBBFF MR. India 2019 Competition on July end

Challenges Faced

The Fat to fit journey started from 2015. On that time, I did not go to any professional person for advice and that was a biggest challenge for me. Started crash dieting and home-workout to loss fat. In some weeks, results were visible. But for crash dieting, I could not control cravings and almost every day I did cheat with diet. So, I put fat & weight again. This became a failure and left the whole process.

I thought to become fit again while starting my professional career. This time only started running in morning without changing in diet plan. So, changes were not visible and no progress also.

These were the most difficult stages of my fitness journey. I decided to go gym then.

I started personal training from Mr. Subhash Verma, HCL Gym Trainer and results are in front of you.

YOU MIGHT ALSO LIKE

Recent Comments

Leave Comments

Top