Josema Munoz is Spain’s brightest Classic Physique star. 🇪🇸 The man from Yecla, Murcia — full name José Manuel Muñoz Quiles, known as “Josema Beast” — finished fourth at the 2025 Mr. Olympia in Classic Physique, the best Olympia result ever by a Spanish athlete in the division.
Fans always ask what he eats. Unlike most athletes in this series, Munoz has filmed full days of eating on his own YouTube channel — so this article prints his real meals, in his own words, instead of saying no meal plan exists.
Nothing here is guessed. Every meal, portion and supplement comes from a named source, listed as we go. Where Munoz has not shared a detail, we say so.
Josema Munoz Diet Plan
Munoz shared his full bulk day of eating on his own YouTube channel on 6 September 2026, in a video called “A Day in My Diet During the Best Bulk of My Life”. That day is the heart of this article.
His own totals for the day: 5,028 calories, 380 g of protein, 683 g of carbohydrates and 77.3 g of fat — without the free meal he ate that night. At filming he weighed 125.5 kg and was still rising, aiming to reach 135 kg.
His rule is simple: food is fuel, not satisfaction. In a May 2026 video about his diet system, he put it this way: “If you’re failing your diet, it’s not because you lack discipline, it’s because your diet is too complicated.” So he keeps it as simple as he can.
He drinks 6 to 7 litres of water a day. The day starts with a hydration drink — 50 g of his “Daily” mix in 750 ml of water, apple cranberry flavour — taken first thing, before coffee.
The free meal that night — pizza and a Caesar salad with his partner, Pat — is not in those totals. He warns against overdoing free meals: the stomach stretches, he says, “es un músculo más” — it is one more muscle.
Context matters. In July 2024 he told Superdeporte his Classic bulks were controlled — “No comiendo tanto”, not eating that much — after a digestive problem in an earlier bulk phase. The 2026 bulk is a different job: he is growing into the Open division.
He finished fourth at the 2025 Mr. Olympia in Classic Physique, behind Ramon Dino, Mike Sommerfeld and Terrence Ruffin, taking home $10,000.
Josema Munoz Meal Plan
Seven eating moments, in the order he filmed them on 6 September 2026: five meals, an intra-workout drink and a pre-bed stack. The portions below are the ones he showed and named in the video.
One honest note: the day’s totals above are his own spoken figures. He does not state calories per meal, so none are printed here.
Meal 1
The first meal of the day, after his morning hydration drink.
- Oats — 150 g
- ESN flavouring — 1.5 scoops
- Salt — about 1 g
- Cinnamon
- Whole eggs — 3
- Egg whites — 200 ml
- Lomo embuchado — 40 g (Carmelo Puche)
- Pickles — 2 (not counted)
Meal 2 (Pre-Workout)
The pre-workout meal — and the most carbohydrate-heavy meal of the day. He says rice and chicken digest in 60 minutes for him.
- Rice, dry — 150 g (about 500 g cooked)
- Chicken burger — 150 g (Carmelo Puche, his own 100% line)
- Frozen vegetables — 100 g
- Salt — about 1 g
- Ketchup and mustard
Intra-Workout
Sipped during training.
- Cyclodextrin — 30 g (about 120 calories)
- EAAs — 20 g
- Creatine
Meal 3 (Post-Workout)
The post-workout meal — cream of rice, fruit and whey.
- Cream of rice — 150 g
- Banana — 1
- Red berries — 50 g
- Whey isolate — 30 g (ESN ISO, mixed as a syrup)
Meal 4
Eaten at 6:20 pm.
- Rice, dry — 125 g
- Chicken burger — 200 g
- Vegetables — 100 g
Meal 5
The evening meal — his favourite burger of the day.
- Rice — 60 g
- Rice cakes — 75 g
- Horse burger — 200 g (Carmelo Puche, horse and parsley — “the best burger Carmelo has”, in his words)
- Vegetables — 100 g
Last Meal
The last meal before bed.
- Chicken breast — 200 g
- Salad — 200 g
- Light Greek yoghurt — 200 g
- Oats — 50 g
- Protein — 20 g
- Peanut butter, almonds or nuts — 25 g
Pre-Bed
Taken 60 to 90 minutes before sleep.
- ESN Sleep
- Collagen
- NAC
- Glutamine
Daily totals (his own words, 6 September 2026): 5,028 calories, 380 g protein, 683 g carbohydrates, 77.3 g fat — without the free meal.
A Second Day: Two Weeks Later
Munoz filmed a second full day on 20 September 2026 — “Mi Entrenador Alucina Con Mi Físico”. He weighed 128 kg, up 2 kg in a week (check-in 127.8 kg), and his coach Raúl Carrasco sent him a voice note, amazed at his size and condition.
The big change: no cardio at all — the first time in about three years with Raúl. His daily movement tripled with the baby, he says, so no cardio was needed; otherwise he would have needed even more food.
The meals shifted a little — more rice and more cream of rice, and a takeaway fifth meal. The day’s totals appear on screen in the video only; he does not state them aloud, so they are not printed here.
- Meal 1: 3 whole eggs, 200 ml egg whites, 35 g lomo embuchado, 75 g oats, 75 g cream of rice, flavouring, about 1 g salt (about 800–1,000 calories, he guesses)
- Meal 2 (pre-workout): 100 g vegetables, 175 g rice dry, 200 g chicken burger (two cooked Carmelo Puche burgers), pink salt and a pinch of sea salt, paprika, pepper
- Post-workout: 175 g cream of rice (ESN), 75 g blueberries, 3 g sweetener, 1 g salt, glutamine, 30 g protein powder
- Meal 4 (5:30 pm): 175 g rice dry, 200 g beef, 100 g vegetables, salt, pepper, paprika, ketchup
- Meal 5 (takeaway): 75 g oats, 75 g cream of rice, 1 g salt, 3 g flavouring, 60 g protein powder (ESN extra-cream whey) mixed at eating time
- Last meal: salad (four-seasons mix, tomato, cucumber), 200 g horse burger, 20 g protein powder as a syrup, 75 g oats with 200 g Greek yoghurt and flavouring (cinnamon cereal), 0.5 g salt, 25 g peanut butter
Around the 2025 Olympia he also filmed a carb-up day — 7 to 8 carb meals around the 8 am weigh-in, the first at 5:30 am. The video’s title says 7,000 calories, but he does not state exact totals in it, so that figure is the title’s, not his.
Josema Munoz Supplements
In July 2024, Munoz told Superdeporte his supplement sponsor was Amix, and he named three basics he recommends: whey protein, creatine and digestive enzymes — the enzymes, he said, help absorb more protein and digest food better.
By 2026 the sponsor on his videos is ESN (code JOSEMA). The products seen in his September 2026 videos are ESN ISO whey isolate, ESN Sleep, collagen, NAC, glutamine, EAAs, creatine, cyclodextrin and ESN flavouring — plus the ESN extra-cream whey in the second day’s takeaway meal.
His other 2026 sponsors, named in his video descriptions, are Gymshark (code JOSEMA10), Carmelo Puche meat — including his own 100% burger line — the RP Strength app, Titanium Strength and GymPin. Those are all the supplements named across the sources used for this article; no other supplement is named in them.
Josema Munoz Workout Routine
Munoz trains on a medium-low volume method. As he told Superdeporte in July 2024: get the maximum from the minimum — “con lo mínimo se saque lo máximo”. Each set is a challenge, and sessions run up to an hour.
His rule is “Más no es mejor, mejor es mejor” — more is not better, better is better. Mind-muscle connection and progressive overload drive the work, and he logs every weight.
He still trains heavy basics with the same intensity and days as before the Classic switch. The change is in the details: more volume for quads and hamstrings from the side, double frequency for triceps, and abs now trained as a muscle group, to failure.
His weak points in July 2024 were the outer quad, triceps, abs and hamstring from the side. Tyler Manion, the Olympia’s second head judge, gave him the feedback after judging the Empro Classic — and Munoz worked on exactly those points.
A friend in Brazil — a training obsessive, in his words — now writes his workouts, and he forwards them to his coach Raúl Carrasco, because training has to match what he eats. The friend is not named in the interview, so he is not named here.
On the bulk day he filmed, leg day meant a 550 kg leg press for 14 reps, in his own words. Two weeks later he trained shoulders and triceps — military press, overhead rope extensions and unilateral work — after dropping dips, which he found too demanding with tired triceps.
He is back to four training days a week, for intensity and recovery. No full training split is published anywhere, so none is printed here — only the method and the sessions he has shown.
He has said he has already been injured a lot, young as he is. That history is one reason the method stays careful: heavy basics, logged weights, and no wasted sets.
Josema Munoz Diet Plan in 2026
Munoz did not compete in 2026. He held a 2026 Classic Olympia qualification from his Romania Muscle Fest Pro win in November 2025 — but in mid-2026 he announced he was leaving Classic Physique for Men’s Open, and he skipped the 2026 Olympia entirely.
The 2026 Classic Olympia went ahead without him — Wesley Vissers finished fourth, the placing Munoz had taken in 2025.
The bulk kept climbing: 125.5 kg on 6 September, 128 kg on 20 September, and 132 kg by 29 October. By late October he was eating 200 g of dry rice in every meal, and aiming for a stage weight around 120 kg in the Open — not 130 kg.
He left 2026 free for two reasons: his daughter, born in 2026 — he learned in December 2025 she was coming — and the growth he still needed.
A cut in July and August 2026 ended at 122 kg. He could have cut 5 kg more and competed, but he will not, in his words, “compete just to compete”.
The return is set: the Pittsburgh Pro on 15–16 May 2027, in Men’s Open — announced in his own video on 29 October 2026, with Urs Kalecinski among the big names in the line-up. After that, a couple more shows, and hopefully an Olympia qualification — plus a camp abroad to learn English.
He also dropped cardio entirely in September 2026 — the first time in about three years — because looking after the baby tripled his daily movement. And the bulk shows in the wardrobe: his Gymshark collection runs to 3XL.
Frequently Asked Questions
Can I follow Josema Munoz’s diet plan?
This is a professional bodybuilder’s bulk diet — more than 5,000 calories a day, built for a 125 kg athlete growing into the Open division. Do not copy it as your own diet.
If you want to change how you eat, talk to a doctor or a registered dietitian first, especially if you have any medical condition. This article reports what Munoz eats; it is not medical advice.
How many calories does Josema Munoz eat a day?
On the bulk day he filmed on 6 September 2026, 5,028 calories — his own figure, without the free meal. For the second day, 20 September, the totals appear on screen in the video only; he does not state them aloud.
What does Josema Munoz eat for breakfast?
On the September bulk day: 150 g of oats with ESN flavouring, salt and cinnamon, plus 3 whole eggs, 200 ml of egg whites, 40 g of lomo embuchado and 2 pickles. Two weeks later the oats dropped to 75 g with 75 g of cream of rice.
Who is Josema Munoz’s coach?
Raúl Carrasco, who Munoz calls his “second father”. A friend in Brazil writes his training sessions, which Munoz forwards to Carrasco — but the friend is not named in the interview, so he is not named here.
Why did Josema Munoz leave Classic Physique?
For the Open division. The Classic weight cap forced him to cut to 103 kg from 106–107 kg walking around, and he wants to grow — his Open stage aim is around 120 kg. His return is the Pittsburgh Pro in May 2027.
What supplements does Josema Munoz take?
In 2026, ESN products: ISO whey isolate, creatine, EAAs, glutamine, collagen, NAC, ESN Sleep, cyclodextrin and flavouring. In 2024 his sponsor was Amix, and his three recommended basics were whey protein, creatine and digestive enzymes.
Related: Josema Munoz biography
Related: 2025 Mr. Olympia results
Related: 2026 Mr. Olympia results
This article reports what Josema Munoz has shared publicly about his diet and training. It is not a recommendation — what works for a 125 kg professional in a bulk is not a plan for everyone.