Jeremy Buendia Workout and Diet
Bodybuilder
Born: 1990
Jeremy Buendia grew up in California and played the position of linebacker on his high school football team, but after incurring injuries, he switched over to bodybuilding. Buendia was always competitive and tried to keep up with his older brother. Their father was a non-competitive bodybuilder, and young Buendia began entering bodybuilding contests at age 17. He won his first title at age 19, and has gone on to win 4 International Federation of Bodybuilding Physique competitions so far, his first at age 23. Buendia was the first ever repeat winner in the Men’s Physique Olympia in 2014 & 2015. Buendia is sponsored by Evogen Nutrition. He has modeled for several magazine covers and co-starred in the docu-drama The Perfect Physique. Buendia has millions of followers on Instagram. He is 5 feet 8 inches tall and weighs 195 lbs. in the off-season and 165 lbs. when he is competing.
Known For:
Jeremy Buendia’s Diet
Diet Summary
Buendia eats very clean. He calls his coach first thing and they decide together what he will eat that day based on how he responded to his meals on the previous day. For Buendia’s cutting diet, he sticks to a high-protein, low-fat regimen that includes a lot of whey protein, egg whites and chicken breast. He eats his 6 meals on a strict schedule each day, but stops eating at least 2 hours before bedtime. He tracks his macros, and weighs and measures his food so that he is sure he is hitting his goals. Buendia says it’s important to get sodium intake right so that you have neither too much and retain water, or not enough which impedes proper function. If anything, he recommends upping your intake of water because it flushes excess sodium from the body. He regularly drinks 1.5 gallons of water per day
Estimated Macros
- Low Fat 15%
- Low-Medium Carb 30%
- High Protein 60%
Diet Details
Stick to a Schedule
Buendia says if you are serious about bodybuilding, you must eat your meals at the same times each day.
No Midnight Munchies
Buendia says it is important to stop eating at least 2 hours before bedtime, and that while you might feel sleepy after eating, you should resist this urge as your sleep quality will be better if your food digests first.
Regular Refeed
While he mainly sticks to sweet potatoes and oatmeal for his carbs, Buendia will do a refeed every 5 days, but that is simply more red meat and sweet potatoes. He might have a cheat meal once every few weeks.
Supplementation Recommendation
Buendia says that if you forget to take a supplement, do not make up for it at night. It can throw off your sleep, which is more important.
What to Eat
Liquid egg whites
Oatmeal
Apples
Oranges
Almonds
Lean ground beef (96%)
Filet mignon
Chicken breast
Tilapia
Asparagus
Sweet potatoes
Whey protein
Honey
What to Avoid
Refined sugar
Processed foods
Hydrogenated oils
Junk food
Fast food
Processed meats
Fruit (small quantities only)
Buendia On Carbs
‘Sweet potatoes are the only starchy carb I take in. I don’t get sick of them.’
Buendia On His Diet
‘I eat clean. I eat chicken, fish, and a lot of red meat.’
Buendia On His Body As Temple
‘My body is everything I have right now, so I need to make sure everything is working together.’
Jeremy Buendia’s Workout Routine
Weekly Workout Routine
Daily Dose
Buendia works out 7 days a week. To streamline and save time, he’ll do 4 sets of 2-4 weight lifting circuits without resting between sets, effectively turning his weight work into a cardio routine as well.
Get Coached
Buendia’s coach is Hany Rambod who has coached many other famous athletes including bodybuilder Jay Cutler. Buendia says he and Rambod will talk multiple times per day and send pictures back and forth as encouragement.
Split It
Buendia designates one day per week just for cardio, which he does in the form of high intensity interval training.
HIIT It
Buendia designates one day per week just for cardio, which he does in the form of high intensity interval training.
Fasted Cardio
First thing, Buendia says he’ll yank his sneakers on his feet and do 40 minutes of cardio before his first meal of the day.
FST-7 & Furious
Buendia’s coach Hany Rambod developed the hypertrophy training program. The purpose is to stretch the fascia, allowing for muscle growth. (The ‘7’ means the number of sets.) It’s not really geared toward beginners.
Mid-Day Routine
Buendia heads back to the gym in the middle of the day for his main workout of weight training.
Treat Yourself Right
Buendia will usually see a chiropractor or massage therapist after his workout. He will then go tan to make sure his muscles look as ‘shrink-wrapped’ as possible. He goes to bed early so that he can be well-rested for the next day.
Workout Style
A Jeremy Buendia Routine
Monday: Push Day
Circuit 1: Do 4 sets, no rest between sets.
Dumbbell incline press: 20 reps
Dumbbell standing shoulder press: 20 reps
Close grip push-ups: to failure
Standing isolated oblique contractions: 10 reps/side
Circuit 2: Do 4 sets, no rest between sets.
Cable flys: 20 reps
Dumbbell lateral raises: 20 reps
Kettlebell oblique slashers: 15 reps/side
Side prone oblique twists: 15 reps/side
Circuit 3: Do 4 sets, no rest between sets.
Depth push-ups: to failure
Clean & press: 20 reps
Cable crunches: 20 reps
Isolated accordion crunches: 15 reps
Tuesday: Pull Day
Circuit 1: Do 4 sets, no rest between sets.
Single-arm cable pull-down: 15 reps/side
Single-arm dumbbell preacher curl: 15 reps/side
Standing isolated oblique contractions: 10 reps/side
Decline sit-up with oblique twist: 15 reps
Circuit 2: Do 4 sets, no rest between sets.
Standing single-arm cable low row: 15 reps/side
Rope cable biceps curl: 20 reps
Dumbbell standing alternating biceps curl: 20 reps
Cable torso twist: 15 reps/side
Circuit 3: Do 4 sets, no rest between sets.
Seated machine row (wide grip): 20 reps
Hammer curls: 20 reps
Swiss ball circular crunch: 15 reps/each way
Alternating abdominal jackknife: 20 reps/side
Wednesday: Lower Body
Circuit 1: Do 4 sets, no rest between sets.
Smith Machine back squats: 15 reps
Squat jumps: 15 reps
Dumbbell stiff leg deadlifts: 15 reps
Single leg standing calf raise: 20 reps/side
Circuit 2: Do 4 sets, no rest between sets.
Leg press: 15 reps
Lying leg curl: 15 reps
Leg extensions: 15 reps
Swiss ball hamstring curl: 15 reps
Thursday: 30 min. HIIT Cardio
Friday: Push Upper Body
Circuit 1: Do 4 sets, no rest between sets.
Incline Smith Machine press: 15 reps
Circuit 2: Do 4 sets, no rest between sets.
Circuit 3: Do 4 sets, no rest between sets.
Decline chest flys: 15 reps
Seated dumbbell lateral flys: 15 reps
TRX triceps skull crushers: to failure
Circuit 4: Do 4 sets, no rest between sets.
Dumbbell shoulder press: 15 reps
Bent-over dumbbell reverse lateral raise: 15 reps
Front deltoid raise with bands: 15 reps
Saturday: Pull Upper Body
Circuit 1: Do 4 sets, no rest between sets.
Lat pull downs: 15 reps
Concentration curls: 15 reps/side
Decline twisting sit-ups: 20 reps
Lying toe touches: 20 reps
Circuit 2: Do 4 sets, no rest between sets.
Close grip pull down: 15 reps
Incline hammer curls: 15 reps
Decline bench leg lifts (negatives): 20 reps
Cross crunch: 20 reps/side
Sunday: Lower Body
Circuit 1: Do 4 sets, no rest between sets.
Single leg press: 15 reps
Sit to power jump: 20 reps
Single leg seated hamstring curl: 15 reps
Seated calf raise: 20 reps
Circuit 2: Do 4 sets, no rest between sets.
Weighted step-ups: 15 reps/leg
Walking lunges: 15 reps/leg
Speed squats: 30 reps as fast as possible
Dumbbell stiff leg deadlifts: 15 reps
Buendia On Training
‘It’s not easy. It’s a job. Not everyone wants to get up and go to work every day, but we do it anyways.’
Buendia On High-Intensity Interval Training
‘I prefer HIIT to normal cardio because I can’t stand sitting on a piece of cardio equipment any longer than 30 minutes. I’d rather bust my butt and get it over with.’
Buendia On Avoiding Injury
‘I make sure each body part gets plenty of rest. I won’t do triceps after chest day, and I won’t do biceps after back.’
Buendia On Motivation
‘My motivation comes from my fixation on self-improvement.’
Buendia On Losing
‘I hate losing and it has never been something I have been good at.’
Jeremy Buendia’s Supplements
Whey Protein
Buendia says it’s important to only take the very best supplements out there and he uses his sponsor’s, Evogen. Whey isolate protein is one of his daily go-to’s for getting lean.
Glutamine
More than 60% of skeletal muscle is made of the amino acid glutamine. Buendia takes glutamine 3x a day to help minimize muscle breakdown and improve protein synthesis.
BCAAs
Buendia also takes branched-chain amino acids (BCAAs) 3x a day which, along with glutamine, he says helps reduce his recovery time to almost nothing.
Fat Burner
Buendia says he mainly focuses on diet, but if he needs to cut a few pounds before a contest, he’ll take a fat burner.
Jeremy Buendia’s Lifestyle
Sleep For Optimum Recovery
Looking for bigger muscles? Buendia says to get your zzz’s. While you are asleep, the most important thing is going on in your body is repair. The average person needs 7-8 hours but a serious athlete could need 9-10.
Find A Friend
Buendia is very close with his trainer and says everyone needs the accountability and motivation that comes from having a circle of like-minded friends. Find your tribe and get moving.
Know Your Priorities
Buendia says that if getting into shape were easy, we wouldn’t have an obesity epidemic. He says you must push through the times when you don’t feel like exercising.
The Man in the Mirror
Buendia says studying yourself in the mirror is a great way to motivate yourself to achieve your fitness goals because the mirror doesn’t lie.
The Man in the Mirror
‘Since the healing of these tears is what leads to muscle growth, sleep is absolutely essential.’
Buendia On His Dad
‘I was fascinated at the way his body looked and knew straight away that when I was older, I would follow in his footsteps.’
Buendia On The Downside Of Fame
‘When you are the champion, people will tear you apart on social media. Getting up every morning and seeing messages like that was kind of hard at first.’
Buendia On His Success
I am very blessed to be in the position I am at. I don’t ever take it for granted. I am very grateful. Is my life easy? I don’t know. I would say I have it good.’
Recommended Products
The Perfect Physique
Evogen Nutrition
Evogen BCAAs
Evogen Glutamine
FST-7
Onnit Exercise Equipment
