Jeremy Buendia eats 4,625 calories a day for his off-season bulk diet

Four-time Men’s Physique Olympia champion Jeremy Buendia is aiming to return to bodybuilding’s biggest stage in 2023. On September 27, 2022, Buendia took to his YouTube channel to share a full day of eating in his current bulk diet to gain mass for his return to Olympia.

Buendia expects to hit the stage with a bodyweight of 220 pounds while bringing the conditioning needed to win the Sandow Trophy. Check out Buendia’s full day of meals, recorded on September 20, 2022, which consists of 4,625 calories spread over seven meals, below:

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When making a pre-workout mix, Buendia gave an overview of her daily macros:

  • Fats — 107 grams
  • Crabs – 488 grams
  • Protein — 427.5 grams
  • calories— 4,625


Even out of season, Buendia’s breakfast remains consistent despite being more forgiving with the foods he allows himself. That consists of:

  • oats — 70 grams
  • Peanut Butter – A table spoon
  • Whey Protein – A scoop
  • blueberries
  • Eight egg whites
  • A whole egg

The above equals 19 grams of fat, 59 grams of carbs, and 71.5 grams of protein.

Although Buendia is bulking up, he still uses spray on his skillet rather than oil. He likes to use olive oil to get extra calories when he needs them.

Breakfast is my easiest and smallest meal, surprisingly.

Buendia talked about how much it takes to eat in his meals to get the quality muscle he’s looking for. Even when he is not hungry, if his diet requires him to consume a meal, he will.

There is no way around this. You can take all the equipment you want, train as many hours as you want; if you don’t eat your food, you won’t gain muscle.

The second meal of the day is only an hour and a half after breakfast.

meal two

To help with digestion, which would suffer if every meal consisted of whole foods, Buendia relies on protein and carb powders to make up the difference.

  • whey protein – Two balls
  • Carbohydrate powder – A scoop

The quick shake consists of two grams of fat, 56 grams of protein, and 50 grams of carbs. This shake fuels a leg workout that lasts just over an hour. After training, Buendia marks the third meal.

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meal three

Although an Olympia weekend has yet to be scheduled for 2023, Buendia mentioned December 2023 as being a long way off – this is not a random guess given that Olympia 2022 is scheduled for December 16-18, 2022 in Las Vegas, NV. If Olympia 2023 is over a year away from filming that full day of meals, it’s a very long off-season to eat the same foods.

  • Shrimp — Eight ounces
  • Yam — 12.5 ounces
  • Lawyer — 1.5 ounces

The simple dish consisted of 12 grams of fat, 79 grams of carbs, and 63 grams of protein. Buendia adjusts his macros based on his body fat because he doesn’t want to get “too flabby” even during a bulky off-season. He mentioned that sweet potatoes or other carb sources would be the main area of ​​adjustment.

Intra-Workout & Post-Workout

Buendia mixes the following before hitting the gym:

  • EAA – Two balls
  • Carbohydrate powder – A scoop

The extra 50 carb boost keeps his workout for the day on point – he focused on the quads. Buendia has previously explained that having a well-rounded physique is essential, even though Men’s Physique wears board shorts and isn’t judged on their legs.

Buendia’s post-workout consists of:

  • whey protein – Two balls
  • A Rice Krispie treat

The above combination provides an additional eight grams of fat, 29 grams of carbs, and 57.5 grams of protein.

meal five

A homemade poke bowl was on the menu for Buendia’s fifth meal. It combined the following for 19 grams of fat, 102 grams of carbs, and 63 grams of protein:

  • Raw Ahi Tuna — Eight ounces
  • White rice — 325 grams
  • Lawyer — Two ounces
  • Roasted Sesame Vinaigrette — 1.5 tablespoons

This settled the former Men’s Physique champion for just under three hours before filling his plate.

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Meal Six

Buendia increases her fat content for her later meals to slow her digestion overnight. The benefit of feeling full is a bonus from the added fat, which also boosts flavor. Meal six was a homemade quesadilla consisting of:

  • 90% lean ground beef — Six ounces
  • Two flour tortillas
  • Yam — Five ounces

The penultimate meal contained 38 grams of fat, 104 grams of carbohydrates and 74 grams of protein.

meal seven

Meal seven consisted of a shake made to help slow Buendia’s digestion while he slept. It was made with:

  • Low Fat Greek Yogurt
  • whey protein – A scoop
  • Peanut Butter – A scoop

The final drink added nine grams of fat, nine grams of carbs, and 42.5 grams of protein to Buendia’s daily total.

Buendia’s last Olympia appearance was in 2018. He placed fourth, conceding the title to reigning three-time Men’s Physique champion Brendan Hendrickson. Since Buendia’s departure from the competitive scene, Hendrickson has won two titles in 2019 and 2021, in addition to dethroning Buendia in 2018. Raymont Edmonds won the remaining title in 2020.

Featured image: @jeremy_buendia / Instagram

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