Men’s Physique bodybuilder Jeremy Buendia’s razor-sharp conditioning and elite stage presence earned him four Olympia titles from 2014 to 2017. He ranked fourth in 2018. After a multi-year hiatus from competitive bodybuilding, Buendia returned to the Olympia in 2023 to an eighth-place finish before skipping the 2024 Olympia due to injury.
With 20.5 weeks until the 2025 Olympia, taking place Oct. 9-12, in Las Vegas, Buendia is officially amid his prep for his final pro contest and shared his lenient diet strategy and game plan for a fifth title. After returning from a recent Mexico trip, Buendia gained roughly 13 pounds, from 188 pounds to 201 pounds.
My gear hasn’t even kicked in because it’s been barely a week,” Buendia divulged. He feels he’s gained quality weight, adding, “I’m not softer.”
A Realistic Bulking Strategy
Buendia emphasized structure, taste, and adherence to macros. His current diet is designed for muscle gains without strict dietary restrictions.
We’re keeping diet freedom as long as my body composition keeps improving.
—Jeremy Buendia
Indulgent foods and condiments will phase out as the show nears. Until then, Buendia keeps them in rotation to prevent diet burnout.
Meal One — 656 Calories
- Two whole eggs
- 230 grams of egg whites
- 70 grams of oatmeal
- 100 grams of strawberries
- Slice of sourdough bread
A higher-carb breakfast can help with weight gain, as it’s generally less satiating. Carbs are helpful for high-volume bodybuilding workouts. (1)
Meal Two — 890 Calories
- Verde chicken tacos with corn tortillas and olive oil.
Buendia defended his high-carb intake, stating, “I’m trying to get huge.” Combining carbs with protein, fat, and fiber helps prevent insulin spikes. Carbs are stored as training and recovery fuel. (2)
While olive oil is calorically dense, it’s loaded with healthy nutrients and polyunsaturated fats, which are great for bulking. Buendia tops with mashed avocado for extra easy calories.
Meal Three — 800 Calories
Oatmeal and whey protein shake.
Meal Four — 490 Calories
- Flex Pro Meals’ pre-packaged meatball pot roast
- Egg whites
Meal Five — 665 Calories
- Oatmeal, two scoops of whey
- Strawberries
- Sugar-free lemonade shake
Meal Six — 1,115 Calories
- Lean beef spaghetti
- Garlic bread
- Caesar salad
Macros, Metabolism & Mindset
“Calorie’s a calorie or carb is a carb; I don’t agree with that,” Buendia said, questioning the ‘if it fits your macros’ (IIFYM) philosophy. Consuming quality macros helps sustain an elite bodybuilding lifestyle. Too many unhealthy foods affect appetite and overall health, negatively impacting consistency.
“Getting back on stage for the last time and coming in on point is a big win. I’ll be really happy if I peak correctly,” Buendia expressed.
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References
- Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. doi: 10.2165/00007256-200434050-00004. PMID: 15107010.
- Teff KL, Elliott SS, Tschöp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ. Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72. doi: 10.1210/jc.2003-031855. PMID: 15181085.
Featured image: @jeremy_buendia on Instagram
