Jeremy Buendia Eats 4,625 Calories Per Day For His Off-Season Bulk Diet

The four-time Men's Physique Olympia champion plans to return to the stage in 2023.

Four-time Men’s Physique Olympia champion Jeremy Buendia has his sights set on a return to bodybuilding’s grandest stage in 2023. On Sept. 27, 2022, Buendia took to his YouTube channel to share a full day of eating in his current bulk diet to pack on mass for his Olympia return.

Buendia expects to step on stage with a body weight of 220 pounds while still bringing the conditioning required to claim the Sandow trophy. Check out Buendia’s full day of eating, recorded on Sept. 20, 2022, which consists of 4,625 calories across seven meals, below:

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While preparing a pre-workout mixture, Buendia gave a rundown of his daily macros:

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


Even during the off-season, Buendia’s breakfast remains consistent despite being more lenient with the foods he allows himself. It consists of:

  • Oats — 70 grams
  • Peanut Butter — One tablespoon
  • Whey Protein — One scoop
  • Blueberries
  • Eight Egg Whites
  • One Whole Egg

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

Although Buendia is bulking, he still uses spray on his skillet rather than oil. He is a fan of using olive oil to get extra calories when he needs to.

Breakfast is my easiest and smallest meal, surprisingly.

Buendia expressed how getting in his meals is necessary to pack on the quality muscle he strives for. Even when he isn’t hungry, if his diet calls for him to consume a meal, he will.

There’s no way around it. You can take all the gear you want, train as many hours as you want; if you’re not eating your food, you will not put on 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 carbohydrate powders to make up the difference. 

  • Whey Protein — Two scoops
  • Carb Powder — One scoop

The fast shake consists of two grams of fat, 56 grams of protein, and 50 grams of carbohydrates. This shake fuels a leg training session that lasts just over an hour. Following the workout, Buendia tags meal three.


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A post shared by Jeremy L. Buendia (@jeremy_buendia)

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Meal Three

While an Olympia weekend has not yet been scheduled for 2023, Buendia mentioned December 2023 as a long way away — not a random assumption given the 2022 Olympia is scheduled for Dec. 16-18, 2022, in Las Vegas, NV. If the 2023 Olympia is over a year out from the filming of this full day of eating, that’s a very long off-season to be eating the same foods.

  • Shrimp — Eight ounces
  • Sweet Potato — 12.5 ounces
  • Avocado — 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 as he does not want to get “too soft,” even during a bulking off-season. He mentioned the sweet potatoes or other carb sources would be the main adjustment area.

Intra-Workout & Post-Workout

Buendia mixes the following before heading to the gym:

  • EAAs — Two scoops
  • Carb Powder — One scoop

The extra boost of 50 carbs keeps his training session of the day on point — he focused on quads. Buendia has previously discussed having a well-rounded physique is essential even though Men’s Physique wears board shorts and are not judged on their legs.

Buendia’s post-workout consists of:

  • Whey Protein — Two scoops
  • One Rice Krispies Treat

The above combination garners an additional eight grams of fat, 29 grams of carbohydrates, 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
  • Avocado — Two ounces
  • Roasted Sesame Dressing — 1.5 tablespoons

That settled the former Men’s Physique champion for just under three hours before he refilled his plate.


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Meal Six

Buendia increases his fat content for his later meals to slow his digestion overnight. The benefit of feeling satiated is a bonus of adding fat, which also boosts flavor. Meal six was a homemade quesadilla comprised of:

  • 90-percent Lean Ground Beef — Six ounces
  • Two Flour Tortillas
  • Sweet Potato — Five ounces

The penultimate meal tacked on 38 grams of fat, 104 grams of carbs, and 74 grams of protein.

Meal Seven

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

  • Low Fat Greek Yogurt
  • Whey Protein — One scoop
  • Peanut Butter — One scoop

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

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

Featured Image: @jeremy_buendia / Instagram