4-Time Men’s Physique Champ Jeremy Buendia Shares 4,000-Calorie, Seven-Meal Day Of Eating To Prep For Olympia Battle

Full Day of Eating

Jeremy Buendia has taken on a 4,000 calorie diet to prepare for his return to the stage.

Four time Men’s Physique champion, Jeremy Buendia is preparing to get back on stage and has tailored his diet plan to his goal. Recently, the Men’s Physique legend shared a full day of eating that consists of seven meals, protein and a total of 4,000 calories.

Buendia won four-consecutive Men’s Physique Olympia titles from 2014-17. In 2018, he was defeated by Brandon Hendrickson. Since then, there have bee rumors about Buendia making a return to the stage but nothing came to fruition. Of course, that was until this year. In September, he shared a goal of retuning to the Olympia stage in 2023.

Buendia recently shared that he will compete in an Olympia battle with reigning Men’s Physique champion Erin Banks. It is clear that Buendia is preparing to be in his best shape and discussed the change in his diet.

“I’ve slowly increased the calories as we go along. I started at 3,500, worked to 4,000, now past the 4,500 calories. Been watching my weight go up and down slightly. Woke up about 201 this morning. That’s actually the same weight I was four weeks ago but my body fat is significantly less.”

Jeremy Buendia Meal Plan

Jeremy Buendia shared his most recent day of eating. He admitted to changing it as he goes along and this time, he added a seventh meal.

“Today, we’re really going to push to get that seventh meal in to really get all those calories in to help put me in that surplus to help me pack on some quality muscle.”

Meal One

  • 10 ounces egg whites
  • 2 whole eggs, scrambled
  • 50 grams chicken breast
  • 85 grams oats
  • 100 grams strawberries
  • 2 packets Stevia
  • 1 slice sourdough
  • Margarin
  • Pre-workout Energy drink

Total: 88.2g carbs, 75.6g protein, 18.25g fat, 785.5 calories

Meal Two

  • 200 grams chicken breast
  • Sweet potato
  • Pickle

Total: 108g carbs, 65.2g protein, 11.5g fat, 796 calories


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

Meal Three

  • 200 grams lean red meat
  • 2 whole eggs
  • 8 ounces pineapple
  • Rice

Total: 91.3g carbs, 60g protein, 11.2g fat, 706 calories

Meal Four (Post Workout)

  • 300 grams sweet potato
  • Chicken breast
  • 1 egg white

Total: 108g carbs, 59.5g protein, 23.9g fat, 885.1 calories

Meal Five

  • Flank steak
  • Rice
  • 1 whole egg

Total: 88g carbs, 47.5g protein, 17.95g fat, 703 calories


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

Meal Six

  • Chicken breast (barbecue sauce, garlic salt)
  • White rice

Total: 88g carbs, 66.5g protein, 25g fat, 843 calories

Meal Seven

  • Cream of rice
  • Chocolate brownie
  • 5 ounces egg whites

Total: 57g carbs, 33.8g protein, 9.5g fat, 449.5 calories

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Greg Patuto
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.