With just five weeks to go before defending his Classic Physique Olympia title, Chris Bumstead is leaving no stone unturned. On October 1, 2023, through a YouTube video, “Cbum” gave fans and fellow fitness enthusiasts an insight into his six-meal, high-protein, and low-fat dietary regimen, outlining the nutrition fueling his intense preparations.
“So, it’s grind time. I’m still eating a decent amount of food but I’ve been hungry lately. I wake up now stomach like being nauseous because I’m so hungry and all day I just want to eat more food. That’s prep, that’s life, that’s what it takes to get shredded,” Chris Bumstead shared.
Bumstead’s Quest for Perfection: The Weight of a Champion’s Legacy
While spectators see a seemingly effortless performance, for Chris Bumstead, the stakes are incredibly high. As the four-time consecutive winner of the Classic Physique Olympia title (2019-2022), Bumstead has known both the thrill of victory and the weight of expectation.
The previous year brought its share of challenges. The loss of his brother-in-law and coach, Iain Valliere, marked a significant transition. Although he found guidance in new trainer Hany Rambod, Bumstead faced a harrowing physical hurdle, battling a bicep tear on the sport’s grandest stage.
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Yet, as the next Olympia approaches, Bumstead’s commitment remains unwavering, albeit with the acknowledgment of the immense pressure he feels. The dream of retaining his championship status, once a source of sheer motivation, has evolved into what Bumstead describes as a “crushing weight” bearing down on him. The journey of a champion, it seems, is one filled with both profound determination and introspection.
Chris Bumstead’s Dietary Blueprint Leading up to the 2023 Olympia Defense
As the 2023 Olympia title defense draws near, Chris Bumstead provides an in-depth look into his nutrition strategy. Showcasing discipline and precision, he recently shared his full-day eating regimen to give fans a glimpse of what fuels a champion.
Bumstead’s Meal Breakdown:
Meal 1:
- Calories: 610
- Carbohydrates: 54 grams
- Protein: 64 grams
- Fat: 14 grams
“I’m not going to get into too much right now because it’s the morning and I’m hungry but breakfast, it used to be eggs and oats, I’m making them into pancakes. Super basic recipe. You’ve probably seen me do this before. But when you’re in prep it tastes amazing and it feels like you’re eating a lot more volume. I don’t know it just does.”
- 150 grams of egg whites
- 2 whole eggs
- 70 grams of oats
- 1 scoop of Sun Fiber
- 1 scoop of Collagen
- 1 scoop of BUM protein powder
- tablespoon of pumpkin
- Monk fruit maple syrup 25-30 milliliters
“Volume over everything right now,” added Bumstead. “Those are my pancakes.”
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Meal 2:
- Calories: 450
- Carbohydrates: 58 grams
- Protein: 46 grams
- Components:
- 200 grams of white rice
- 180 grams of chicken breast
- Shredded lettuce
- Sliced baby cucumbers
- Lemon juice
- Organic honey dijon mustard
- Coconut secret
“Normally, I eat it at 11:30, 12, because I was eating five meals for a while, and Hany wanted me to up it to six, so I was eating 220 grams of meat every single meal for five meals, and then I cut it down to 180 grams of meat and added an extra meal at the end of the day with no carbs on it. So, eating six meals now, and I need it because the hungrier I get the more soon I want to eat my meals. My appetite is just crazy right now.”
Meal 3:
- Calories: 360
- Carbohydrates: 40 grams
- Protein: 45 grams
- Components:
- 180 grams of 99% lean ground turkey
- 200 grams of cooked potato
- Siracha
- Reduced sugar and sodium ketchup
This meal exemplifies Bumstead’s strategic approach to nutrition, focusing on lean protein sources and complex carbs. The lean ground turkey and potato provide essential nutrients for muscle recovery and energy, while the Siracha and ketchup add a touch of flavor without compromising on the meal’s healthfulness.
“Little baby ass meal.”
Meal 4:
- Calories: 434
- Carbohydrates: 57 grams
- Protein: 50 grams
- Components:
- Fried fish
- Rice
- Broccoli slaw
- Shredded lettuce
- Cucumber
“Nice crunch and very refreshing,” Bumstead added. “So all these meals are pretty much sub-500 calories except for breakfast and they are leaving me very hungry.”
- Protein shake/creami
- Ninja creami
- RAW dark chocolate protein powder
- half the water for two scoops
- freeze it over night
In this meal, Bumstead emphasizes a well-rounded diet. The fried fish serves as a protein-rich component, while rice provides necessary carbs. The inclusion of broccoli slaw, lettuce, and cucumber ensures a healthy dose of vegetables, offering vitamins and minerals crucial for overall health and recovery.
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Meal 5:
- Components:
- 200 grams of fresh Atlantic wild-caught cod (white fish)
- 150 grams of white rice
- Lettuce
- Honey mustard
This meal seems to lean towards a pescatarian approach, with wild-caught cod as the primary protein source. The white rice continues to provide essential carbohydrates, and the lettuce adds a light, fresh component. Honey mustard offers a touch of sweetness and tang.
Meal 6:
- Components:
- 200 grams of steak
A simple yet protein-packed choice, the steak provides essential amino acids and nutrients, perfect for muscle recovery as Bumstead winds down his day.
Day’s Nutritional Summary:
- Total Calories: 2,730
- Carbohydrates: 257 grams
- Protein: 331 grams
- Fat: 31 grams
Given the day’s comprehensive meal breakdown, it’s evident that Bumstead meticulously plans each meal to optimize muscle growth, recovery, and overall health. The high protein intake, balanced with carbs and moderated fats, is indicative of an elite athlete’s dietary regimen, especially one prepping for a competition as prestigious as Olympia.
“Shit that fat is low, is that right? 31 grams of fat and 331 grams of protein… that’s a fucking high-ass protein diet, but that’s how we’re getting shredded this year.”
“Going to do that, wake up and groundhog begins, do the same shit every day,” Chris Bumstead said.
Bumstead’s Prep for 2023 Olympia Amidst New Challenges and Changes
As the anticipation for the Olympia show intensifies, Chris Bumstead braces himself for a fierce face-off against a reinvigorated lineup of contenders. Among the ambitious competitors are Urs Kalecinski and Ramon Rocha Queiroz. These rising stars in the Classic Physique category are keen on unseating the reigning champion. Yet, when probed about his prime competition, Bumstead introspectively identifies his own self as the chief rival.
Adding a new layer of intrigue to the competition, the Classic Physique division recently underwent regulatory changes. Tyler Manion, the IFBB Pro League Vice President, rolled out revised height/weight parameters in early August. Aimed at leveling the competition terrain for shorter athletes, these changes have stirred speculations. Observers and enthusiasts suggest that athletes of shorter stature might now have a tactical advantage against the likes of Bumstead.
Bumstead’s dietary disclosures always pique interest. They provide a window into the discipline and strategy fueling his impeccable form. As fans and aficionados await the epic showdown at the 2023 Olympia, scheduled from November 2-5 in Orlando, Florida, the interest isn’t just in the outcome, but also in the journey of these elite athletes.
For a more comprehensive insight into his preparation, you can delve into Chris Bumstead’s YouTube channel and catch the full video detailing his approach:
Overview
As the 2023 Olympia approaches, Chris Bumstead, the four-time consecutive Classic Physique Olympia champion, shares his meticulous six-meal dietary plan, emphasizing high protein and low fat intake. The pressure of defending his title and changes in the division’s regulations add intrigue to this year’s competition. Fans eagerly anticipate the showdown scheduled for November 2-5 in Orlando, Florida, not just for the outcome but also for the journey of elite athletes like Bumstead.
Featured Image @cbum (Instagram), @Chrisbumstead (Youtube)
