Who is Jeremy Buendia?
Growing up, Jeremy Buendia was always a competitive person who took inspiration from his successful elder brother and his father, who lifted weights all of his life and set an early example for Jeremy to follow.
Short Career of Jeremy Buendia
After being forced to use the weight room to strengthen Jeremy Buendia’s body after suffering an injury during a high school football game, Jeremy Buendia developed an interest in competitive bodybuilding. He hasn’t looked back since.
Later on in his career, he went on to win other prestigious championships, including three times as the Men’s Physique Mr. Olympia.
“Being a champion is a state of mind, not an action,”
Body Measurements of Jeremy Buendia
| Full Name: | Jeremy Buendia |
| YEAR OF BIRTH: | 1990 |
| ERA: | 2000, 2010 |
| PROFESSION: | IFBB Physique Competitor |
| NATIONALITY: | American |
| ALIAS: | Brad |
| HEIGHT: | 5’8″ (172.5 cm) |
| WEIGHT: | 175-185 pounds (79.4- 83.9 kg) |
“You have one question you gotta ask yourself each morning, either today you will do, or today you won’t do. Today’s outcome starts with this single question to your self.”
Accomplishments
Competitions
- 2008 INBF Capital City Natural Bodybuilding & Figure Championships – 6th
- 2008 INBF Capital City Natural Bodybuilding & Figure Championships – 4th
- 2010 NPC California State Bodybuilding Championships – 3rd
- 2012 NPC California Governors Cup Championships – 2nd
- 2012 NPC California Governors Cup Championships – 4th
- 2012 NPC Los Angeles Grand Prix Championships – 2nd
- 2012 NPC California State Championships – 2nd
- 2012 NPC San Francisco Championships – 7th
- 2012 NPC Excalibur Championships – 1st
- 2013 NPC Amateur Grand Prix Los Angeles – 1st
- 2013 NPC Amateur Grand Prix Los Angeles – 1st
- 2013 NPC Junior USA Championships – 1st
- 2013 IFBB Greater Gulf States Pro – 1st
- 2013 IFBB Olympia Weekend – 2nd
- 2013 IFBB Sacramento Pro – 1st
- 2014 IFBB San Jose Pro – 1st
- 2014 IFBB Olympia Weekend – 1st
- 2015 IFBB Olympia Weekend – 1st
- 2016 IFBB Olympia Weekend – 1st
“Wake up with a purpose to achieve something greater than yesterday.”
Biography
Initial anticipations
Jeremy Buendia was raised by a non-competitive bodybuilder father who set high standards for him early in life. He was born on October 26, 1990, in Roseville, California.
One of the key factors in Jeremy’s success was his natural competitiveness as he was growing up.
He originally got into athletics, primarily football, and succeeded as a linebacker throughout high school, winning an all-league honor despite playing through an injury during his final season.
Due to injuries and collegiate obligations, Jeremy chose to give up football during his final season; nonetheless, his competitiveness persisted, and it was only a matter of time until Jeremy began concentrating solely on bodybuilding.
Perfect Mentality
By the time he graduated from high school, Buendia had had a lot of weightlifting experience and was determined to participate.
It was the 2008 INBF Capital City Natural Bodybuilding & Figure Championships where Buendia placed sixth after beginning his preparations and working out more diligently than ever before.
Jeremy said he wasn’t used to losing, so he made the decision to step away from the stage for a while, learn from the experience, and come back stronger the next time.
First-place awards
After nearly two years of perseverance and effort, Jeremy returned to the show with an amazing body.
Buendia returned to the stage at the age of 17 and did not disappoint, defeating the opposition and taking home his maiden victory—the 2010 Contra Costa Championships.
As he put it himself, “That’s when I understood this was my calling,” Jeremy was certain at that time that bodybuilding was his calling and his passion.
At the 2010 NPC California State Bodybuilding Championships, he finished the year with an impressive third-place finish and proceeded to train for more difficult contests.
A Grand Prize Victor
Buendia spent another year off before achieving a string of honorable victories.
He began by finishing second at the 2012 NPC California Governors Cup Championships, went on to win the NPC Excalibur later that year, and then began preparing for one of the most difficult tasks of his career: the 2013 NPC Amateur Grand Prix in Los Angeles.
At this point, after winning some of his hardest shows, he set his sights on the Pro card. Needless to say, he won the event and also managed to win first place at the NPC Excalibur Championships.
Acquiring his Pro Card
The 2013 NPC Junior USA Championships was one of the largest tournaments that Jeremy began preparing for, and it didn’t take him long to demonstrate his full potential once again.
Buendia won the show, earned his pro card, qualified for tournaments in the IFBB Professional League, and brought an unbelievable ripped and strong physique to the stage after spending several months dieting and working out hard in the gym.
Jeremy claimed that once he received his Pro card, he was finally able to realize his dream of having one of the top physiques in the world compete at the Mr. Olympia.
The victor
Jeremy had amazing success in 2013 by winning the IFBB Greater Gulf States Pro and the IFBB Sacramento Pro. He then competed in the 2013 Men’s Physique Mr. Olympia and finished in second place.
After finishing in second place, Buendia claimed he was confident it would not happen again because the loss had left him feeling frustrated.
Unsurprisingly, he began 2014 by taking first place in the IFBB San Jose Pro, then went on to win the 2014 Men’s Physique Mr. Olympia, showcasing his willpower and dedication to the globe.
With two additional Mr. Olympia victories in a row, Jeremy continued to establish himself as the greatest Men’s Physique Mr. Olympia throughout 2015. He did this by outlasting rivals in both the 2015 and 2016 editions of the competition.
Living a Non-Competitive Life
When he’s not racing, Jeremy helps people alter their bodies and lifestyles by providing personal training programs to his clients.
People worldwide are motivated by his body and inspirational comments, and he has been featured in a number of periodicals and is a well-known internet fitness icon.
“You enter the gym with one intention in mind: to destroy your workout. Focus on that. Leave everything else at the door.”
Training
Exercise Philosophy
When it comes to cardio, Jeremy prefers to undertake vigorous but brief sessions rather than sitting on a bike for more than 30 minutes.
His preferred form of exercise is high-intensity interval training, which he alternates with cycling or sprinting.
Favorite Workouts
- Bench Press – Jeremy likes this particular exercise because he feels that is the best for building a great upper body thickness
- DB Lateral Raises – Pumps are the favorite part of this exercise, according to Jeremy. He believes they are crucial for developing that “3D” deltoid look.
- DB Standing Alternate Bicep Curls – This particular exercise is one of Jeremy’s favorites because of the range of motion, which allows him to get a better contraction and pump in the biceps.
Jeremy’s Training Split
Monday: Push day
- Repeat 4x with no rest between sets
- Front Deltoid Raise (with bands) 15 reps
- Bent Over Dumbbell Reverse Lateral Raise 15 reps
- DB Shoulder Press 15 reps
- Circuit 4
- Repeat 4x with no rest between sets
- TRX Tricep Skullcrushers failure
- Seated Dumbbell Lateral Fly’s 15 reps
- Decline Chest Fly’s 15 reps
- Circuit 3
- Repeat 4x with no rest between sets
- 1 Arm Cable Tricep Kickback 15 reps each
- Dumbbell Shoulder Fly’s 15 reps
- Pec Dec 15 reps
- Circuit 2
- Repeat 4x with no rest between sets
- Overhead Cable Tricep Extensions 15 reps
- Reverse Grip Barbell Shoulder Press 15 reps
- Incline Smith Machine Press 15 reps
- Circuit 1
Tuesday: Core
- 30 mins HIIT cardio
- Repeat 4x with no rest between sets
- Isolated Accordion Crunches 15 reps
- Cable Crunches 20 reps
- Clean and Press 20 reps
- Depth Push-ups failure
- Circuit 3
- Repeat 4x with no rest between sets
- Side Prone Oblique Twist 15 reps on each side
- KB Oblique Slashers 15 reps on each side
- DB Lateral Raise 20 reps
- Cable Fly 20 reps
- Circuit 2
- Repeat 4x with no rest between sets
- Standing Isolated Oblique Contractions 10 on each side
- Close Grip Push-ups failure
- DB Standing Shoulder Press 20 reps
- DB Incline Press 20 reps
- Circuit 1
Wednesday: Pull Day Arms
- Circuit 1
- Single Arm Cable Pull Down 15 reps on each side
- Single Arm DB Preacher Curl 15 reps on each side
- Standing Isolated Oblique Contractions 10 on each side
- Decline Sit-up with Oblique Twists 15 reps
- Repeat 4x with no rest between sets
- Circuit 2
- Standing Single Arm Cable Low Row 15 reps on each side
- Rope Cable Bicep Curl 20 reps
- DB Standing Alternate Bicep Curls 20 reps
- Lying Cable Upright Rows 20 reps
- Cable Torso Twist 15 reps on each side
- Repeat 4x with no rest between sets
- Circuit 3
- Seated Machine Row (wide-grip) 20 reps
- Hammer Curl 20 reps
- Swiss Ball Circular Crunch 15 reps each way
- Alternating Abdominal Jack Knife 20 reps on each side
- Repeat 4x with no rest between sets
Thursday: Lower Body
- Circuit 1
- Smith Machine Back Squats 15 reps
- Squat Jumps 15 reps
- DB Stiff Leg Deadlifts 15 reps
- Single Leg Standing Calf Raise 20 reps each
- Repeat 4x with no rest between sets
- Circuit 2
- Leg Press 15 reps
- Lying Leg Curl 15 reps
- Leg Extensions 15 reps
- Swiss Ball Hamstring Curl 15 reps
- Repeat 4x with no rest between sets
Saturday: Pull Upper Body Workout
- Circuit 1
- Lat Pulldowns 15 reps
- Concentration Curls 15 reps ea
- Decline Twisting Sit-ups 20 reps
- Lying Toe Touches 20 reps
- Repeat 4x with no rest between sets
- Circuit 2
- Close Grip Pulldown 15 reps
- Incline Hammer Curls 15 reps
- Decline Bench Leg Lifts (negatives) 20 reps
- Cross Crunch 20 reps on each side
- Repeat 4x with no rest between sets
- Circuit 3
- Seated Cable Row with Straight Bar 15 reps
- Twisting Dumbbell Curls 15 reps
- V-ups 20 reps
- Straight Leg Lifts 20 reps
- Pilates Roll-Ups 15 reps
- Repeat 4x with no rest between sets
Sunday: Lower body
- Circuit 1
- Single Leg Press 15 reps
- Sit to Power Jump 20 reps
- Single Leg Seated Hamstring Curl 15 reps
- Seated Calf Raises 20 reps
- Repeat 4x with no rest between sets
- Circuit 2
- Weighted Step Ups 15 reps for each leg
- Walking Lunges 15 reps each leg
- Speed Squats 30 reps as fast as possible
- DB Stiff Leg Deadlifts 15 reps
- Repeat 4x with no rest between sets
“Gotta keep you’re head above the water and grind. Day in & day out we work. Keep giving them reasons to hate you.”
Nutrition
Like most professional bodybuilders, Jeremy Buendia consumes a variety of lean proteins, complex carbohydrates, and healthy fats throughout the day in balanced, smaller meals.
Jeremy’s Diet
- Meal: 1
Liquid egg whites – 1¼ cup
Oats – ¾ cup
- Meal: 2
Chicken breast – 6 oz
Sweet potato – 6 oz
Avocado – ½
- Meal: 3
Chicken breast – 6 oz
Sweet potato – 6 oz
Green beans – 4 oz
- Meal: 4
Chicken breast – 6 oz
Sweet potato – 4 oz
Green beans – 4oz
- Meal: 5
Salmon – 7 oz
Avocado – ½
Large green salad made with cucumber, lettuce, and tomato
- Meal: 6
Oats – ½ cup
Peanut butter – 1½ tbsp
Supplementation
Buendia loves to adhere to the fundamentals, with whey isolate serving as the cornerstone of his supplement regimen. During his cutting phase, he would occasionally use a fat burner.
Influences and Idols
Because of the success of his father and older brother, Jeremy was motivated to be competitive and never settle for anything less than victory.
However, his father served as his primary source of motivation for bodybuilding; he observed him do weights every day when he was a young child.
What Jeremy Buendia Can Teach Us?
We should never accept second best if there is one lesson we can learn from Jeremy’s life.
Jeremy took first or second place in several competitions, and while he was happy with his victories each time, he would try all in his power to win back the position.
One way you can succeed in your greatness is to be as enthusiastic about something as Jeremy is and to avoid falling into the trap of being average.