Jeremy Buendia’s Mass-Gain Diet: A Path to His Final Olympia

As he gears up for the 2025 Olympia, bodybuilder Jeremy Buendia, a four-time champion, is ready to make his mark one last time. With ample preparation time ahead, Buendia aims to fine-tune his physique through a tailored mass-gain diet.

A Comeback from the Hiatus

After a hiatus from competitive bodybuilding, Buendia returned to the stage in 2023, clinching an eighth-place finish before taking a break due to injury. With the 2025 Olympia scheduled for October in Las Vegas, he now weighs 201 pounds, having added 13 pounds since his recent trip to Mexico, which he believes are quality gains.

Emphasizing Balance in Bulking

Buendia’s diet strategy is refreshingly flexible, focusing on structure, taste, and adhering to his macro-nutritional needs. Unlike strict diets that can lead to burnout, he champions enjoying food while ensuring his body composition improves.

“We’re keeping diet freedom as long as my body composition keeps improving,” he remarked.

As the competition approaches, he acknowledges that richer foods will gradually be phased out, showing a commitment to a sustainable and enjoyable eating plan.

Sample Meals for Serious Gains

Here’s a sneak peek into Buendia’s daily intake, showcasing the balance between macronutrients for optimal performance:

• Meal 1: 656 Calories

  • 2 whole eggs
  • 230 grams of egg whites
  • 70 grams of oatmeal
  • 100 grams of strawberries
  • A slice of sourdough bread

• Meal 2: 890 Calories

  • Verde chicken tacos with corn tortillas and olive oil

• Meal 3: 800 Calories

  • Oatmeal and a whey protein shake

• Meal 4: 490 Calories

  • Flex Pro Meals’ pre-packaged meatball pot roast and egg whites

• Meal 5: 665 Calories

• Meal 6: 1,115 Calories
  • Lean beef spaghetti, garlic bread, and Caesar salad

Prioritize Quality over Quantity

Buendia stresses the importance of not just counting calories but focusing on quality macronutrients. He believes that while some may follow the "If It Fits Your Macros" (IIFYM) approach, sustaining a high-performance lifestyle requires nutritious foods.

“Calorie’s a calorie or carb is a carb; I don’t agree with that,” he said.

This insight is vital for anyone, be it beginners or seasoned athletes, as it highlights the significance of health over numbers.

Key Takeaways for Your Fitness Journey

• Balance is Key: Don’t overly restrict your diet; find a plan that allows enjoyment while fostering improvement.
• Prioritize Nutrition: Focus on whole, nutrient-rich foods to support your fitness goals.
• Listen to Your Body: Adjust your food intake based on your training demands and energy levels.

Final Thoughts

As Buendia prepares for his final showdown, his adaptable, muscle-gaining diet serves as an inspiring example for fitness enthusiasts everywhere. Remember, achieving your fitness goals is as much about enjoying the journey as it is about the destination. Whether you’re a busy professional or an enthusiastic beginner, take these lessons to heart, and let’s get moving towards those goals together!

Talia Brooks

Covers wellness, nutrition, mental health, and daily life tips.

Bio: Talia brings a background in health journalism and holistic living to help readers live better, one tip at a time.