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Saturday Sep 23, 2023

Jeremy Buendia’s Diet And Workout Plan: A Guide To Bodybuilding

An american professional bodybuilder

Jeremy Buendia is an American professional bodybuilder and a four-time Mr. Olympia champion who competes in the IFBB Men’s Physique Division. He’s one of the bodybuilders to look forward to because he has a very unique physique and he makes it look so easy to do what he does. He’s very confident and charismatic and is known for his great personality. Indeed, he’s one of the few bodybuilders that can make you laugh when he’s talking to you. 

He has the most amazing smile! He’s also very humble, which is something rare in the sport of bodybuilding. He’s also one of the best bodybuilders ever and is one of a few bodybuilders who’ve been able to win multiple Mr. Olympia titles, which is considered to be the biggest event in bodybuilding. 

Jeremy Buendia’s Current Body Stats:

  • Birth Date: 10/26/1990
  • Height: 5’8”
  • Off-Season Weight: 195lbs (88 kg)
  • Competition Weight: 165lbs (75 kg)
Jeremy Buendia Started Bodybuilding

How Jeremy Buendia Started in Bodybuilding

Jeremy was a linebacker in High School, so working out wasn’t anything new to him. Indeed, not only did he work out regularly and train regularly with his school’s football team, he was also inspired to regularly work out by his brother and father, who were both into bodybuilding. Unfortunately, he was injured during his senior year and had to quit the football team. 

Since he was used to weight training, he decided to continue away from the football team and be a bodybuilder. His first-ever competition was in the 2008 INBF Capital City Bodybuilding and Figure Championship, where, luckily enough, he won 6th place. 

Although he should have been happy about the accomplishment, and maybe he somewhat was, he took everything as an opportunity to learn and be better. He trained for two years and went back bigger and bulkier than before. 

When he came back, he competed in the 2010 Contra Costa Championships, and finally won the competition. It was at this point that Jeremy knew that he was born to become a bodybuilder.

That same year, he also joined the NPCX California State Bodybuilding Championships, winning 3rd place. It was all training and getting better since then until in 2013, he was finally able to get his Pro card at Mr. Olympia.

Come 2013, Jeremy was able to win in two bodybuilding competitions, the IFBB Greater Gulf States Pro and the IFBB Sacramento Pro. He also joined the 2013 Men’s Physique Mr. Olympia, but only placed second place.

Buendia considered his second-place win to be a loss and took it as a challenge to continue to improve. After constantly working out and bulking up, he was able to join the IFBB San Jose Pro in 2014 and win first place.

In the following years, 2015 and 2016, Jeremy was able to win two Mr. Olypmpia competitions in a row, cementing his place in history as among the greats of bodybuilding.

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Jeremy Buendia’s Workout and Diet Principles

Jeremy Buendia’s workout and diet plan are one for the books. And it’s safe to say that he’s got the body to show for it.

He is a huge fan of the “protein first” approach and always makes sure that he’s getting plenty of protein every day. In fact, he credits his success to his protein intake. His workout consists of cardio training, weight training, and a ton of ab exercises. 

He’s very active and works out almost every day, which includes cardio and weights. But the best part is that he makes sure to get enough protein. 

“I’m always eating protein-rich foods like eggs, fish, meat, beans, and nuts,” says Jeremy. “And I also try to get some carbs at lunchtime. It’s important to eat balanced meals.” Jeremy is one of those people who doesn’t like to do anything half-baked. So when it comes to the ‘Jeremy Buendia diet,’ he’s always striving to get better. He even said he somewhat lives by the Joe Pareno motto: “If you’re not getting better every day, then you’re getting worse.”

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Jeremy Buendia’s Three Favorite Exercises

When asked what his three favorite exercises are, Jeremy says they’d have to be Bench Presses, Dumbbell Lateral Raises, and Dumbbell Standing Alternate Bicep Curls. As a bodybuilder, he’s found these three exercises to be the most effective. Below we’ll break down why this is the case.

Bench Presses: For upper-body thickness and development, a few exercises do as great as bench presses. In terms of upper body development, they’re as good as it gets. Bench Presses are also one of the best exercises for building muscular strength and mass. The main drawback is that they are not very mobile and can be hard on the shoulders and wrists. But as far as upper body development goes, they’re the most versatile. 

Dumbbell Lateral Raise: This is an effective exercise for building strength and size in the lateral shoulder. It also works the entire upper arm and deltoid muscles. This exercise can be done as a straight-arm or overhead lift, but it’s best to perform it with a dumbbell, as that allows you to use a lighter weight than would be possible if you were holding the weight overhead.

Dumbbell Standing Alternate Bicep Curls: this is an effective exercise for building up the biceps. The reason why this exercise is so effective is because it works the biceps at a different angle than a conventional bicep curl. When you perform dumbbell bicep curls, your elbow is bent at a 90-degree angle to the side of your body and your forearm is parallel to the floor. This creates a pulling action on the biceps that stimulates them to grow. When you perform dumbbell standing alternate bicep curls, your elbow is straightened at a 90-degree angle to the side of your body and your forearm is perpendicular to the floor. This causes your arm to bend backward and creates a pushing action on the biceps that stimulates them to grow.

Jeremy Buendia Off-Season Routine

According to one interview, Jeremy Buendia sticks with Hany Rambod’s FST-7 training program during the off-season. 

FST-7, also known as fascia stretch training, is A workout technique created by Hany Rambod, a fitness coach, to maximize the size of your muscles. FST-7 is a total body workout that consists of 7 different exercises (Biceps, Triceps, Shoulders, Chest, Quads, Abs, Calves) that were designed to target specific muscle groups. This workout routine was created to help reduce the risk of injury and build muscle mass. 

In the same interview with Jeremy, he said that the FST-7 training program helps him to build lean muscle mass, get rid of fat, and burn calories. He says that this workout is one of the reasons why he can maintain his body during the off-season.

Another thing that Jeremy Buendia does during the off-season is he takes advantage of the free weights in the gym. He uses them as an alternative to his body weight for doing push-ups, pull-ups, dips, and chin-ups. The reason why he does this is because he believes that it is better than doing bodyweight exercises. He says that he can do more reps with free weights than bodyweight exercises.  Jeremy Buendia also does deadlifts and squats during the off-season. However, he says that deadlifts are not part of his regular routine.

Jeremy Buendia’s Competition Diet

What does Jeremy Buendia eat when he’s preparing for a bodybuilding competition? Well, according to him, it’s not what you would think. The young man from Roseville, California has always been a bit of a mystery in the fitness industry, but his transformations have gained attention and admiration from the public. While he has no specific diet nutrition plan, he does follow a few simple principles. 

Only if you’ve followed his story closely will you know that it’s all about eating for competitions and maintaining a healthy lifestyle. Jeremy says he’s very selective about food, and that he eats uber-cleanly so he doesn’t gain too much extra weight. This is one of the reasons why he eats a lot of lean meat, vegetables, and protein shakes. 

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When he’s training, Jeremy can eat a lot of carbohydrates and protein, especially before and after a workout. However, the biggest change in his diet happens when he’s preparing for a competition. His meals are composed of lots of lean protein and vegetables. The lean protein helps him to gain muscle mass, and the veggies keep him full and energized. Jeremy also avoids carbs like bread, pasta, and potatoes before a competition. He does eat some of these foods on regular days, but he prefers to eat whole-grain versions of these items.

Why Jeremy Buendia Prefers HIIT Over Normal Cardio

On why he prefers HIIT to regular cardio, Jeremy quite simply says that the reason is it’s faster and more effective. But is it? Why yes it is. In fact, HIIT is better than regular cardio for more reasons than just that.

High-Intensity Interval Training is better than normal cardio, and many bodybuilders think so too. Not only is it better at burning calories, but it’s also a far better form of exercise to recover from. The difference between high-intensity interval training (HIIT) and regular cardio can be explained by the fact that HIIT involves intense, short bursts of activity performed repeatedly. This is different from traditional cardio, which involves long periods of low-intensity activity performed continuously.

It’s Better For Your Health A study published in the Journal of Sports Medicine & Physical Fitness found that people who did HIIT burned more fat than those who did a continuous workout. They also saw improvements in their cardiovascular fitness, which is important for endurance athletes like bodybuilders.

Equally important, a study in the American Journal of Preventive Medicine showed that people who did HIIT had better blood lipid profiles than those who did a continuous workout. Lipids are fats that circulate in the blood. They’re important because they can lead to heart disease and other conditions.

Better For Your Bodybuilding HIIT is different from normal cardio because it doesn’t involve a single, continuous workout. Instead, it involves short bursts of activity performed repeatedly. It’s something bodybuilders have been doing for years. The advantage of HIIT is that it’s far more effective at burning calories than traditional cardio.

Jeremy Buendia’s Workout Routine

What Jeremy Buendia’s Workout Routine looks like

Many wonder what a typical day of workouts for Jeremy looks like. Well, wonder no more, because below we’ll show you what he does in a week, broken down into days. 

The following is a breakdown of what Jeremy does in a week. This is his typical routine, but if he has the time and energy to do something different, then he will. He will also sometimes change up his workout day depending on what he feels like that day. But for this routine, we’ll stick with the basics.

Monday (Shoulders)

  • Incline Dumbbell Shoulder Presses: three to four sets, 8 to 10 reps each
  • Dumbbell Front Raises: three to four sets, 8 to 10 reps each
  • Rear Delt Flys: three to four sets, 8 to 10 reps each
  • Standing Cable Pulls: three to four sets, 8 to 10 reps each
  • Dumbbell Reverse Lateral Raises: three to four sets, 8 to 10 reps each
  • Shrugs: three to four sets, 8 to 10 reps each

Tuesday (Chest)

  • Cable Press: three to four sets, 8 to 12 reps each
  • Incline Dumbbell Press: three to four sets, 8 to 12 reps each
  • Bench Press: three to four sets, 8 to 12 reps each
  • Incline Dumbbell Flys: three to four sets, 8 to 12 reps each
  • Weighted Wide Push-Ups: three to four sets, 8 to 12 reps each

Wednesday (Legs)

  • Single-Leg Standing Calf Raises: three to four sets, 20 reps each
  • Squats: three to four sets, 8 to 12 reps each
  • Seated Hamstring Curls: three to four sets, 15 reps each
  • Leg Presses: three to four sets, 15 reps each
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Thursday (Back)

  • Stiff Leg Deadlifts: three to four sets, 15 reps each
  • Standing Isolated Oblique Contractions: three to four sets, 10 reps each
  • Single-Arm Cable Low Rows: three to four sets, 15 reps each
  • Lat Pulldowns: three to four sets, 8 to 12 reps each
  • Back Extensions: three to four sets, 8 to 12 reps each

Friday (Arms)

  • Dumbbell Standing Alternate Bicep Curls: three to four sets, 8 to 12 reps each
  • Cable Triceps Pushdowns: three to four sets, 8 to 12 reps each
  • Hammer Curls: three to four sets, 8 to 12 reps each
  • Dumbbell Reverse Grip Bicep Curl: three to four sets, 8 to 12 reps each
  • Standing Triceps Extensions: three to four sets, 8 to 12 reps each
  • Concentration Curls: three to four sets, 8 to 12 reps each

Saturdays (High-Intensity Interval Training)

On Saturdays, Jeremy Buendia does high-intensity interval training. He focuses on cardio and burning fat. 

High-Intensity Interval Training is particularly helpful for bodybuilders like him because it not only boosts your metabolism but also burns fat faster than any other type of workout.  

The best part about this kind of training is that one can do it anywhere, anytime. There are no specific places or times you need to be. This is a great way to work out while traveling or even at the office.

Sundays (Rest Day)

On Sundays, Jeremy rests and takes a break from his grueling workout week. Rest days are also important for people looking to build muscle because it allows their bodies to recover from the previous week’s workouts and prepare for the coming week.

Jeremy Buendia’s Diet

Jeremy Buendia’s Diet

Jeremy Buendia likes to eat small meals over the course of a day.

He doesn’t eat too many carbs, but when he does eat carbs, he eats them in moderation. His typical daily calorie intake is around 3,500 calories, divided into 6 meals with an emphasis on protein and healthy fats.

In terms of his diet, below is what a typical day looks like for Jeremy Buendia:

For Breakfast, Jeremy will have a 6-egg omelet and a bowl of oatmeal. Sometimes he’ll also pair these with a fruit.

Before having Lunch — his Morning Snack, if you will — Jeremy will drink a protein shake and have a cup of unsalted nuts.

For his Lunch, Jeremy will typically have a 12-oz. grilled chicken breast with sweet potato and other vegetables on the side.

For an Afternoon Snack, he’ll have another protein shake to help maintain his muscle mass.

For Dinner, Jeremy will eat lean mean (sometimes a steak) with brown rice and a side of steamed vegetables.
His final meal of the day — his Evening Snack — will simply be another protein shake. Clearly, the man likes his protein shakes!

Jeremy Buendia’s Personal Life Outside Bodybuilding

When he’s not competing and showing off his gorgeous body to an audience, Mr. Buendia works as a personal trainer, helping people achieve the body they desire. 

Apart from this, Jeremy is also often featured in magazines and has become somewhat of a bodybuilding and fitness influencer on social media. Indeed, the man has more than a million followers already, and that number can only grow.

In July of 2019, he was accused by his girlfriend of physical abuse, and this has had a damaging effect on his reputation. Although he’s denied the claims, he has issued an apology, sharing that he’s been dealing with a few anger issues. Be that as it may, it seems that he’s slowly rising out of this personal rut and going back to his bodybuilding roots.


Jeremy Buendia’s workout and diet routines should be the stuff of legend. Clearly, they have a lot to do with making the man who he is. We’ve gone through some of his principles, and we hope that he can help you get the body that you want.

Of course, this is just the tip of the iceberg. Jeremy has done a lot more than this to become what he is today, and while he didn’t reveal everything in this article, he’s given you enough tools to start. So go on and get busy!

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