Diet and training of athlete Jeremy Buendia

Jeremy Buendia is a relatively recent name in the world of fitness, however, he was the winner of the Men's Physique category at the 2014 Olympia, that is, the largest physical culture competition in the world.

Now 23 years old, this athlete had already been classified in second place last year in the Olympia Men's Physique and, this year, he managed to take the trophy home.

Training

Here we present a training program used by this athlete for the definition / weight loss phase.

Jeremy Buendia's training is quite varied, having lots of different exercises from training to training and focuses on small circuits done without rest, this training program being extremely demanding.

All circuits are repeated 4x without rest between sets and only then proceed to the next circuit.

Monday - Push day

Circuit 1

• Inclined Press 20 reps
• Standing shoulder press with dumbbells 20 reps
• Push-ups with closed arms until failure
• Standing oblique contraction 10 reps each side

Circuit 2

• Crossover 20 reps
• Sides 20 reps
• Kettlebel oblique slashers 15 reps each side
• Oblique side rotation 15 reps each side

Circuit 3

• Platform push-ups until failure
• Clean and press 20 reps
• ABS prayers 20 reps
• Classic sit-up 15 reps

Tuesday - Pull day

Circuit 1

• Pull down with one arm 15 reps for each side
• Concentrated bicep with dumbbell 15 reps for each side
• Standing oblique contraction 10 reps each side
• Declined abdominal with 15 reps rotation

Circuit 2

• Rowing an arm with cable 15 reps for each side
• Curl bicep with V rope 20 reps
• Bicep curl with dumbbell 20 reps
• Loud row with cable 20 reps
• Twist torso with cable 15 reps for each side

Circuit 3

• Paddling in a seated machine with wide handle 20 reps
• Hammer Curl 20 reps
• Classic abdominal in Swiss ball 15 reps
• Abdominal Jack Knife 20 reps

Wednesday - Lower body

Circuit 1

• Squat on the smith 15 reps
• Squat with jump 15 reps
• Dead weight legs stretched with dumbbell 15 reps
• Elevation of twins standing with one leg 20 reps for each

Circuit 2

• Press 15 reps
• Leg curl 15 reps
• Leg extension 15 reps
• Swiss ball hamstring curl 15 reps

Thursday - Cardio

• 30 mins HIIT cardio

Friday - Push upper body

Circuit 1

• Inclined bench press on smith 15 reps
• Shoulder bar press with inverted handle 15 reps
• Tricep extension with cable over the head 15 reps

Circuit 2

• Peck deck 15 reps
• Openings 15 reps
• 1 arm tricep kickback 15 reps for each

Circuit 3

• Declined openings 15 reps
• Sides sitting 15 reps
• Skullcrushers tricep with TRX until failure

Circuit 4

• Shoulder press with dumbbell 15 reps
• Inverted inclined sides 15 reps
• Front 15 reps

Saturday - Pull uper body

Circuit 1

• Pulldowns 15 reps
• Concentrated Bicep 15 reps
• Declined abdominal with rotation 20 reps
• Abdominal V-Up 20 reps

Circuit 2

• Pulldown short handle 15 reps
• Inclined hammer curl 15 reps
• Lifting legs declined 20 reps
• Lateral abdominal 20 reps for each side

Circuit 3

• Rowing on machine with bar 15 reps
• Curl bicep halter 15 reps
• Abdominal V-Up 20 reps
• Lifting legs 20 reps
• Roll up pilates 15 reps

Sunday - Lower body

Circuit 1

• One leg press 15 reps
• Abdominal with jump 20 reps
• Hamstring curl with one leg 15 reps
• Lifting twins sitting 20 reps

Circuit 2

• Step up with weight 15 reps for each
• Lunges 15 reps for each
• Explosive squat 30 reps as fast as possible
• Dead weight legs stretched with dumbbell 15 reps

Diet

In addition to the training program, we also present Jeremy Buendia's food in the definition phase.

Unlike your workout, it is a simple diet, with good sources of protein and controlled carbohydrates.

Meal 1: Egg whites with oats

Meal 2: Isolated whey, orange / apple and almonds

Meal 3: Tilapia / Chicken breast with sweet potato

Meal 4: Filet mignon or lean minced meat with asparagus

Meal 5 – Pre-workout: Tilapia / Chicken breast with asparagus

Meal 6 - Post-workout: Isolated whey, oats and honey

Instagram Jeremy Buendia

Information taken from the website evogennutrition.com and simplyshredded.com