In the lead-up to a competitive bodybuilding show, diet is a competitor’s priority. Athletes typically spike a high-calorie day several times during the shredding phase before peak week (i.e., the week of the show) to analyze how their body responds to a refeed day.
Staying on a calorie-restrictive diet for an extended period can compromise muscle fullness. A high-calorie refeed stocks up a competitor’s glycogen stores, adding an aesthetic pop to their physique.
On Oct. 24, 2023, four-time Men’s Physique Olympia champ Jeremy Buendia published a video on his YouTube channel. He shared his full refeed day 15 days out from 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL. Check it out below:
[Related: 2023 Mr. Olympia Results — Live Updates & Coverage]
Buendia’s 2023 Olympia Refeed Day
Buendia had been on a low-carb diet for a week and weighed 184 pounds on the day of recording. “Yesterday was my lowest carb day, and I was hurting pretty bad,” said Buendia. “I always say the third and second weeks [before a contest] are the hardest weeks physically and mentally.” Buendia ate six meals on his high-calorie refeed day:
Meal One
- Bread — two slices
- Oats
- Whole eggs
- Egg whites
- Strawberries
- Almond butter
Buendia began his day with 50 minutes on the stair climber, followed by his first meal at 9 a.m. “Last night, I struggled so much to sleep because of the hunger pangs,” said Buendia. “I was up till like 3 a.m. tossing and turning in bed.”
Meal Two
- Fish — 160 grams
- Red potato — 300 grams
On his typical shredding diet, Buendia only consumes carbs before 11 a.m. However, he included carbs in all six meals on this refeed day.
Meal Three
- Shrimps — 160 grams
- Rice — 300 grams
Buendia carb-loaded in his pre-workout meal to support a massive pump at the gym, which can help promote hypertrophy. A 2022 study in the Journal of Strength and Conditioning said as much: “A significant positive correlation was found between muscle swelling and muscle hypertrophy.” (1)
Meal Four
- Whey protein shake
- Banana — one large
- Rice cake
- Honey
Consuming a fast-digesting protein source, like whey protein powder, after a training session boosts protein synthesis and muscle recovery and reduces muscle soreness.
Meal Five
- Two Double-Double Animal-Style Burgers
- French fries
- Cheeseburger
Buendia chose In-N-Out Burger for his cheat meal. He limits his carb intake to 150 grams during the cutting phase. However, he ate 550 grams of carbs — 400 grams from clean sources and 150 from the cheat meal.
Meal Six
- Egg whites
- Oatmeal
- Almond butter
Buendia’s final meal was at 9 p.m. He would have another refeed day if he wasn’t satisfied with his muscle fullness the following morning.
[Related: 7 Additional Pounds of Muscle — Breon Ansley Poses With Updated Physique]
Jeremy Buendia’s 2023 Olympia Shoulder Workout
Below is a snapshot of Buendia’s high-volume shoulder training session:
- Dumbbell Press
- Cable Lateral Raise
- Pull-Up
- Front Plate Raise
- Cable Upright Row
- Reverse Pec Deck Flye
- Side Lateral Raise
- Single-Arm Cable Reverse Flye
- Cable Front Raise
[Related: Men’s Physique Bodybuilder Steven Cao’s Free Weight-Only Chest Workout]
Road to 2023 Olympia
As a former Men’s Physique Olympia champion, Buendia is qualified for life to compete in the division — though that will be limited to approval for athletes absent from the stage for more than five years come 2024.
Buendia will challenge the reigning champion, Erin Banks, for the Olympia throne on Nov. 4, 2023. Former Olympia champion Brandon Hendrickson, Diogo Montenegro, and Kyron Holden, among other top contenders, will also vie for the championship at the 2023 Men’s Physique Olympia contest.
Reference
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Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
Featured image: @jeremy_buendia on Instagram
