Chris Bumstead (CBum) – Complete Profile: Training, Diet, Height, Weight, Biography

Chris Bumstead, known around the world as ‘Cbum,’ was a highly dominant IFBB Classic Physique bodybuilder from Canada who recently retired from the sport. He is the current reigning five-time Classic Physique Olympia (2019, 2020, 2021, 2022, 2023, and 2024). This is his complete profile, biography, training regimen, diet plan, and more. 

Boasting over 24 million Instagram followers, Bumstead is easily the most popular bodybuilder in the world outside of the icon Arnold Schwarzenegger. He began his reign in the Classic Physique division after unseating Breon Ansley in 2019. He took home the victory at the 2023 Mr. Olympia, which saw him claim his fifth consecutive victory in Classic Physique. Then, in 2024, Chris Bumstead sailed off into retirement after winning his sixth Classic Physique Olympia. 

Chris Bumstead 

(IFBB Classic Physique Professional bodybuilder, business owner)

Early Life

Chris Bumstead is from Ottawa, Canada. 

As a kid, he looked up to the legendary Tom Platz because of his iconic leg development. He also cited Barry Demay (80s bodybuilder) as one of his inspirations, and, of course, the great Arnold Schwarzenegger.  

Building a base for training, Bumstead was active in high school playing football, basketball, and track and field, which would ultimately pave the way for future contest-related endeavors. 

He was introduced to bodybuilding through his brother-in-law), the recently retired Iain Valliere, who led an astounding career as an IFBB Professional Open Pro. Valliere saw potential in Bumstead and helped him prepare for his competition in 2014 when he was just 19 years old. Valliere helped Bumstead find success through several Olympia victories. He credits Valliere not only as a crucial mentor but as a protector who sought to look after his health in a sport strife with dangers.

Bumstead found his home in the Classic Physique division and it seems he wouldn’t want to be anywhere else despite frequent calls to see him test his resolve in Men’s Open. 

“Physique wise switching to the Classic division drove my passion through the roof, thinking now of symmetry aesthetics and portraying it all as a form of art through posing is such a different dynamic than just trying to be huge.”

Competition and Career

Bumstead first competed in 2014 at age 19, and then at just 21 years old, earned his Pro Card after winning the 2016 IFBB North American Bodybuilding Championships. 

Bumstead is the current Classic Physique Olympia champion, a title he won in 2019, 2020, 2021, 2022, and 2023. He was the runner-up at the same competition in 2017 and 2018 to Breon Ansley which fueled his campaign to the top. However, he brought aesthetics and a shredded physique in 2019, which earned him the first-place trophy at the biggest competition in the world. His 2019 Olympia win was impressive considering he had hernia surgery months out from the show. 

His victory also resulted in drama as Ansley’s coach Chris Cormier (former IFBB Pro) wasn’t happy with the result of the show. But he and Ansley also had their fair share of back and it continued at the 2020 Olympia Press Conference where they continued to fire shots at each other.

But Bumstead prevailed once again in 2021 to win the Olympia title, and this time, he did it more convincingly. Meanwhile, Ansley came in third place. Ansley and Cbum buried the hatchet, but continue to battle each other on the sport’s biggest stage. 

Since then, it’s been Bumstead’s show, he’s dispatched several contenders on his way to building an untouchable legacy. Having recently defeated names like Ramon Rocha Queiroz and Urs Kalecinski at the 2022 and 2023 Olympias, Bumstead’s momentum and dominance have yet to be brought into question. 

Chris Bumstead competition history

• 2024 Classic Physique Olympia, 1st 
• 2023 Classic Physique Olympia, 1st 
• 2022 Classic Physique Olympia, 1st
• 2021 Olympia Classic Physique, 1st
• 2020 Olympia Classic Physique, 1st
• 2019 Olympia Classic Physique, 1st
• 2018 Olympia Classic Physique, 2nd
• 2017 Olympia Classic Physique, 2nd
• 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)
• 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
• 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st

Chris Bumstead Training Regime

Because of the pandemic, Bumstead trained at his home for several months as did many competitors, although he eventually returned to the gym. 

Also read: Chris Bumstead Shares Tough Resistance Band Workout To Get Awesome Gains

Bumstead’s exercise regimen is diverse, a reflection of the intricate considerations bodybuilders take into account when shaping their training routines. He takes into account off-season and contest preparations, all while embracing the ever-present need for variation to stave off monotony and invoke fresh stimuli.

Having linked up with bodybuilding trainer Hany Rambod, Bumstead’s training methodology has changed drastically since his start in the sport. Rambod is known for his proprietary FST-7 training system, which is referred to as (fascia stretch training). 

Here are a few of his recent workouts… 

Read: Chris Bumstead Looks Beastly Hitting Massive 540lb Deadlift Double

Leg workout

• Barbell squats – 415 lbs
• Barbell walking lunges – 135 lbs superset w/bodyweight walking lunges
• Machine donkey calf raise
• Hamstring curls

Arm and shoulder workout

• Triceps rope pushdowns
• Seated dumbbell shoulder press – 240 lbs drop set w/ 180 lbs
• Machine preacher curl
• Dumbbell lateral raises
• Seated machine shoulder press (neutral grip)
• Seated dumbbells biceps curls
• Cable overhead triceps rope extensions superset w/ cable rope hammer curls

Back workout

• Cable lat pullovers – 4 sets x 6, 6, 6, 6, pause in between
• Cable lat pulldowns on incline bench superset w/ low cable row
• Reverse grip pulldowns on incline bench – 2 x 12 reps 45-second pause then go to failure, 30-sec pause then go to failure, 15-second pause then go to failure, and 5-second pause then go to failure. This is then done reverse (e.g. start with 5 seconds and work up to 45 seconds.
• Seated high cable row 
• V-bar cable pulldowns – 10-12 reps into a drop set

Chest workout

Bumstead’s favorite body part to train is chest because he likes doing heavy presses and getting a massive pec pump. This is one of his off-season chest routines. 

Warm up: 1-2 lightweight sets of 12-15 reps each

• Machine Chest Fly’s
• Lat Pull Downs
• External Dumbbell Shoulder Rotation

Compound Movements:

• Incline Barbell Press: 4 working sets of 4-6 reps
• Incline Dumbbell Fly’s: 4 working sets of 6-8 reps + 5 negative reps with press
• Machine Incline Press: 1 heavy set of 4-6 reps, rest pause (15 seconds) to failure, immediate drop set, rest pause (15 seconds) to failure

Finisher:

• Barbell Landmine Press: 2-3 sets of 12-15 reps

Diet and Nutrition 

Bumstead has regularly shown his nutrition and dieting patterns. After having been diagnosed with an autoimmune disease, IGA Nephropathy, Bumstead carefully considers each and every food or substance that goes into his body. 

Here’s what his contest diet looks like: 

Meal 1:

• Pancakes made from:
• Whole Egg – 1 no.
• Egg Whites – 250 grams
• Oats – 70 grams
• Fiber Supplement – 1 scoop
• Probiotic, Prebiotic and Digestive Enzyme Supplement – 1 scoop
• Pumpkin – 50 grams
• Whey Protein Isolate – 1.25 scoops
• Cinnamon Powder
• Salt
• Water
• (Energy – 653 Kcal; Protein – 65 grams; Carbohydrates – 60 grams; Fats – 10 grams)

Meal 2 – Pre-workout meal:

• White Rice – 180 grams
• Atlantic Cod – 220 grams
• Asparagus
• (Energy – 425 Kcal; Protein – 43 grams; Carbohydrates – 54 grams; Fats – 3 grams)

Post-workout shake:

• Water – 8 ounces
• Whey Protein Isolate – 2 scoops
• Fiber Supplement – 1 scoop
• (Energy – 220 Kcal; Protein – 55 grams; Carbohydrates – 5 grams; Fats – 1 gram)

Meal 3 – Post-workout meal:

• Chicken Breast – 200 grams
• White Rice – 150 grams
• Asparagus – no fixed quantity
• Himalayan Pink Salt and Honey Mustard for seasoning
  (Energy – 410 Kcal; Protein – 70 grams; Carbohydrates – 47 grams; Fats – 7 grams)

Meal 4:

• White Rice – 100 grams
• Fish – 100 grams
• Coconut Amino seasoning
• Lemon
• Zucchini
• (Energy – 326 Kcal; Protein – 45 grams; Carbohydrates – 42 grams; Fats – 14 grams)

Meal 5:

• Chicken Breast – 200 grams
• Asparagus – no fixed quantity
• (Energy – 315 Kcal; Protein – 62 grams; Carbohydrates – 4 grams; Fats – 7 grams)

Meal 6:

• Salmon – 200 grams
• Jasmine Rice – quantity not mentioned
• (Energy – 419 Kcal; Protein – 50 grams; Carbohydrates – 40 grams; Fats – 28 grams)

Business Endeavors and Personal Life

Chris Bumstead is not only a renowned bodybuilder but also a stellar example of a successful entrepreneur in the fitness industry. His foray into the business world began with the launch of his apparel brand, Cbum Apparel. Through this venture, Bumstead has shown remarkable acumen for branding and marketing, leveraging his status as a prominent bodybuilder to create a thriving business.

He understands the importance of strong personal branding and has utilized social media platforms to connect with his audience, promoting his products while maintaining authenticity and transparency. This blend of entrepreneurial skill and a strong personal brand has allowed him to diversify his income streams and establish himself as a prominent figure in the fitness and apparel industry, leading to a co-owner partnership with Gymshark in 2024. 

Beyond his business ventures, Chris Bumstead is a remarkable ambassador for the sport of bodybuilding. His commitment to the sport, discipline in training, and dedication to maintaining a healthy and balanced lifestyle serve as an inspiration to countless aspiring athletes and fitness enthusiasts.

Bumstead’s approach to bodybuilding emphasizes the importance of aesthetics, symmetry, and classic lines, harkening back to the golden era of the sport. He promotes a positive and sustainable approach to bodybuilding that resonates with a wide range of individuals, transcending the stereotypes associated with extreme bodybuilding practices.

FAQs

How tall is Chris Bumstead?

Chris Bumstead is 6 feet 1 inch (185.5 cm) tall.

Who is Chris Bumstead’s girlfriend/significant other? 

Courtney King (Instagram handle: @courtneykiing)

Additional Information 

Chris Bumstead continues to prove himself as the winningest and greatest Classic Physique bodybuilder in the IFBB Pro League. During his victory speech after his fifth Olympia title win, Bumstead revealed he overcame a torn lat ten weeks out but refused to give in. Having won his sixth title at the 2024 Classic Physique Olympia, Bumstead is now enjoying life in retirement with his wife Courtney King, and his daughter Bradley. 

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