Jeremy Buendia Diet Plan and Workout Routine

Jeremy Buendia, born on October 26, 1990, in Roseville, California, has established himself as a prominent figure in bodybuilding. His journey to success began with a strong foundation laid by his father. 

This non-competitive bodybuilder instilled high standards and a competitive spirit in Jeremy from a young age.

While growing up, Jeremy’s natural competitive nature led him to excel in sports, particularly football. Despite playing his senior season with an injury, he earned an all-league honor as a linebacker. 

However, as injuries and college commitments took their toll, Jeremy decided to step away from football and redirect his focus toward bodybuilding.

Having already gained experience with weightlifting, Jeremy’s determination to compete drove him to prepare diligently for his first bodybuilding show. 

In 2008, he made his stage debut at the INBF Capital City Natural Bodybuilding & Figure Championships, finishing 6th place. 

Jeremy Buendia Diet Plan and Workout Routine
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Although not accustomed to losing, Jeremy viewed this setback as an opportunity for growth and took a break from competing to learn from the experience.

After two years of relentless training and dedication, Jeremy returned to the stage at 17. His perseverance paid off as he emerged victorious, winning the 2010 Contra Costa Championships. During this time, Jeremy realized bodybuilding was his true calling, igniting his passion for the sport.

Jeremy’s success continued flourishing, with notable achievements such as a 3rd place finish at the 2010 NPC California State Bodybuilding Championships. 

The following years saw him secure impressive results, including a runner-up position at the 2012 NPC California Governors Cup Championships and victories at the NPC Excalibur and NPC Amateur Grand Prix.

In 2013, Jeremy set his sights on earning his Pro card. He triumphed at the 2013 NPC Junior USA Championships, showcasing his exceptional physique and getting his Pro card in the IFBB Professional League. 

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This achievement marked a significant milestone in his career, granting him the opportunity to compete among the best in the world.

With his Pro card in hand, Jeremy’s determination led him to extraordinary feats. He secured victories at the IFBB Greater Gulf States Pro and the IFBB Sacramento Pro 2013. 

Stepping onto the stage at the 2013 Men’s Physique Mr. Olympia, he claimed an impressive 2nd place finish. Driven by his hunger for success, Jeremy knew he would not settle for anything less than first place.

The year 2014 commenced with Jeremy’s triumphant win at the IFBB San Jose Pro, setting the tone for his ultimate achievement – winning the 2014 Men’s Physique Mr. Olympia

Jeremy’s dedication and hard work paid off as he continued to dominate the competition, securing back-to-back victories at the 2015 and 2016 Mr. Olympia, solidifying his position as the preeminent Men’s Physique champion.

Beyond his competition endeavors, Jeremy extends his expertise and passion for fitness to others. He offers personal training programs and motivates individuals to transform their bodies and lifestyles. 

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His influence extends to the digital realm, where he is a revered fitness icon with a substantial following on social media. Jeremy’s impressive physique and inspirational quotes inspire people worldwide.

Jeremy Buendia’s journey from a young competitor to an acclaimed champion is a testament to his unwavering commitment, resilience, and unyielding drive for success in bodybuilding.

Jeremy Buendia Diet and Nutrition Plan

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Jeremy Buendia follows a meticulously planned diet to support his physique and performance goals. 

Here is a detailed breakdown of his daily meal plan:

Jeremy Buendia Meal 1 

  • Oats 70 g
  • The peanut butter, one tablespoon
  • Whey protein, one scoop
  • Blueberries
  • Egg whites 8
  • Whole egg 2

Jeremy Buendia Meal 2

  • Whey protein, one scoop
  • Carb powder, one scoop

Jeremy Buendia Meal 3

  • Shrimp
  • Sweet potato 3000 g
  • Avocado

Jeremy Buendia Meal 4

  • Whey protein, one scoop
  • Carb powder, one scoop

Jeremy Buendia Meal 5 

  • Lean ground beef 250 g
  • Tortillas
  • Sweet potato 200 g

Jeremy Buendia Meal 6 

  • Shrimp
  • Sweet potato 3000 g
  • Avocado

Jeremy Buendia Meal 7

  • Low-fat Greek yogurt
  • Whey protein, one scoop 
  • Peanut butter, one scoop
jeremy buendia meal plan
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These meals give Jeremy a total intake of 4,625 calories throughout the day. Here’s a breakdown of his daily macronutrient distribution:

  • Fats: 107 grams
  • Carbs: 488 grams
  • Protein: 427.5 grams
  • Calories: 4,625

Jeremy maintains consistency in his breakfast, even during the off-season, allowing himself some flexibility in food choices. 

He pays attention to his macronutrient ratios and adjusts them based on his body fat levels to avoid getting too soft during the bulking off-season.

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Jeremy incorporates protein and carbohydrate powders into his meals to ensure optimal digestion and convenience. These powders supplement his nutrient intake and support his training sessions.

Jeremy strategically increases his fat intake in later meals to slow down digestion overnight, promoting satiety and enhancing flavors. His meal six includes a homemade quesadilla made with lean ground beef, tortillas, and sweet potatoes.

Jeremy prepares a shake using low-fat Greek yogurt, whey protein, and peanut butter for his final meal. This shake aids in slowing digestion while he sleeps.

Jeremy Buendia Workout Routine

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Jeremy Buendia follows a well-structured workout routine focusing on cutting exercises to enhance his V-shaped physique and develop broad shoulders. 

He maintains a consistent training schedule, working out five days a week and allowing two days for rest and muscle recovery. Buendia adopts a targeted approach, dedicating each training day to a specific muscle group. 

He can effectively isolate and work on that area by focusing on a single muscle group per session, maximizing his training efforts.

Throughout the week, Buendia incorporates a variety of exercises, typically performing 4 to 7 different activities for each muscle group. This ensures comprehensive stimulation and development of the targeted muscles.

Buendia adopts a focused mindset regarding his training sessions, isolating himself from distractions and fully committing to his exercises. This dedication allows him to concentrate on his form and technique and push his limits to achieve optimal results.

By implementing this strategic approach to his workouts, Buendia ensures that he consistently progresses towards his cutting goals, constantly challenging himself and striving for improvement.

Please note that the specific details of Jeremy Buendia’s workout routine, such as the exercises performed for each muscle group, sets, and reps, should be provided in the given information. The provided description highlights the general principles and focus of his training approach.

Jeremy Buendia follows a five-day workout routine focusing on different muscle groups daily. Here is a breakdown of his workout routine:

Monday: Chest Workout

Dumbbell Incline Press4 Sets, 8-12 Reps
Inclined Dumbbell Fly4 Sets, 8-12 Reps
Cable Press4 Sets, 8-12 Reps
Smith Machine Incline Press4 Sets, 8-12 Reps

Tuesday: Shoulder Workout

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Seated Dumbbell Shoulder Press4 Sets, 8-10 Reps
Standing Dumbbell Lateral Raise4 Sets, 8-10 Reps
Standing Dumbbell Front Raise4 Sets, 10-12 Reps
Incline Rear Delt Fly4 Sets, 10-12 Reps
Cable Face Pulls with Rope4 Sets, 15 Reps
Seated Press on the Machine4 Sets, 8-12 Reps

Wednesday: Back Workout

Reverse Grip Lat Pulldowns4 Sets, 8-12 Reps
Seated Machine Pullover4 Sets, 8-12 Reps
ISO Pulldown4 Sets, 8-12 Reps
Two-Hand Dumbbell Row4 Sets, 8-10 Reps
Plate Loaded Machine Row4 Sets, 8-10 Reps
Kneeling Wide Grip Lat Pulldowns4 Sets,  8-12 Reps

Thursday: Legs Workout

Barbell Squat5 Sets, 8-10 Reps
Leg Press5 Sets, 8-12 Reps
Hack Squat5 Sets, 8-12 Reps
Barbell Stiff Leg Deadlift5 Sets, 8-10 Reps

Friday: Arm Workout

jeremy buendia arm workout
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Close Grip Bench Press4 Sets, 8-10 Reps
Seated Dumbbell Overhead Extension4 Sets, 8-10 Reps
Reverse Grip Pushdown with Cambered Bar4 Sets, 8-12 Reps
Overhead Extension with Cambered Bar7 Sets, 12-15 Reps
Standing Cable Face Curl7 Sets, 10-15 Reps
Dumbbell Hammer Curl4 Sets, 8-10 Reps
Dumbbell Spiderman Curl4 Sets, 10-12 Reps

Saturday and Sunday: Rest

  • Rest.

Jeremy Buendia focuses on performing 8-12 reps for most exercises, aiming for hypertrophy and muscle development. 

He consistently challenges himself with proper weight selection and maintains strict form during each exercise to maximize results. 

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