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 Olympia 2014, that is, the biggest physical culture competition in the world.

Currently 23 years old, this athlete had already ranked second last year at the Olympia Men's Physique and managed to take home the trophy this year.

Training

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

Jeremy Buendia's training is quite varied, with 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 4 times without rest between sets and only then move on to the next circuit.

Monday – Push day

Circuit 1

• Incline press 20 reps
• Standing shoulder press with dumbbells 20 reps
• Push-ups with closed arms until failure
• Oblique contraction while standing 10 reps each side

Circuit 2

• crossover 20 reps
• Sides 20 reps
• Kettlebel oblique slashers 15 reps each side
• Side rotation obliques 15 reps each side

Circuit 3

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

Tuesday – Pull day

Circuit 1

• One-Arm Pulldown 15 reps for each side
• Bicep concentration with dumbbell 15 reps for each side
• Oblique contraction while standing 10 reps each side
• Abdominal decline with rotation 15 reps

Circuit 2

• One-arm row with cable 15 reps for each side
• Bicep Curl with V Rope 20 reps
• Bicep curl with dumbbell 20 reps
• Lying high row with cable 20 reps
• Twist torso with cable 15 reps for each side

Circuit 3

• Seated machine row with wide handle 20 reps
• Hammer Curl 20 reps
• Classic Swiss ball sit-up 15 repetitions
• Abdominal Jack Knife 20 reps

Wednesday – Lower body

Circuit 1

• Smith squat 15 reps
• Jump squat 15 reps
• Deadlift with straightened legs with dumbbell 15 reps
• Standing single-leg calf raise 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

• Incline bench press at smith 15 reps
• Barbell shoulder press with inverted grip 15 reps
• Tricep extension with overhead cable 15 reps

Circuit 2

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

Circuit 3

• Declined Openings 15 reps
• Sitting sides 15 reps
• Tricep skullcrushers with TRX until failure

Circuit 4

• Dumbbell shoulder press 15 reps
• Inverted sloping sides 15 reps
• Frontals 15 reps

Saturday – Pull up body

Circuit 1

• Pulldowns 15 reps
• Bicep concentrate 15 reps
• Decline abdominal crunch with rotation 20 reps
• V-Up Abdominal 20 reps

Circuit 2

• Short catch pulldown 15 reps
• Inclined hammer curl 15 reps
• Leg raises declined 20 reps
• Side sit-ups 20 reps for each side

Circuit 3

• Barbell machine row 15 reps
• Dumbbell bicep curl 15 reps
• V-Up Abdominal 20 reps
• Leg elevation 20 reps
• Roll up pilates 15 reps

Sunday – Lower body

Circuit 1

• Single leg press 15 reps
• Abdominal with jump 20 reps
• Single-Leg Hamstring Curl 15 reps
• Seated calf raise 20 reps

Circuit 2

• Step up with weight 15 reps for each
• Lunges 15 reps for each
• Explosive squats 30 reps as fast as possible
• Deadlift with straightened legs with dumbbell 15 reps

Diet

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

Unlike your training, 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