Chris Bumstead is a Canadian professional bodybuilder that competes in the IFBB Pro League’s Classic Physique division. Over the years, Bumsted has grown into one of the biggest stars in the sport of bodybuilding. He is a reigning and four-time Classic Physique Olympia champion. Cbum won the Classic Physique Olympia title by defeating former 2-time champion Breon Ansley at the 2019 Olympia. He then defended the title at the 2020, 2021 and the 2022 Olympia.
The Canadian bodybuilder entered the 2022 Olympia competition after a tough competition prep that saw many ups and downs. He suffered knee and quad injuries during the competition prep and also had to make some crucial changes to his team. Bumstead was coached by a close friend and fellow competitive bodybuilder Iain Valliere until now in his bodybuilding career. However, the duo decided to end the coach-client relationship in November 2022 for Valliere to be able to focus on his own bodybuilding career.
Bumstead finished the competition prep under legendary coach Hany Rambod and managed to fend off elite competitors like Urs Kalecinski and Ramon Rocha Querioz to retain the championship title. After the win, Bumstead also revealed that he entered the competition with a torn bicep but still managed to secure the win.
Winning the fifth title is Chris Bumstead’s primary goal heading into 2023. He has returned to the gym and now prepares to start off-season training and diet. Recently, Bumstead shared what his full day of eating looks like at the moment. So without further delay, let’s see what’s helping CBum maintain his phenomenal physique.
Chris Bumstead’s Full Day of Eating
At the time of recording the video, Chris Bumstead weighed nearly 250 lbs. Commenting on his weight and where he stands at the moment, CBum said:
“I’m only ten pounds above my stage weight but higher body fat and probably some less muscle from not working out.”
On this particular day, CBum trained shoulders and triceps in a fasted state. However, before the workout, he had coffee with some sea salt for electrolytes and two scoops of EAA. Since Bumstead is not training extremely heavily at this point, doing workouts in a fasted state does not affect him negatively.
Meal 1
Following the workout, CBum heads back home and prepares his first meal of the day. He doesn’t mind making the off-season foods a little bit tastier and uses a flavored Whey Isolate powder. Bumstead typically used 120-gram oats for the pancakes during the off-season. However, he has reduced the portion of oats off late and mixed it with birch benders instead. In addition to the eggs, whey, and oats, he adds glutamine and also fiber supplement to aid with gut health and digestion. On a normal day, Bumstead sprinkles blueberries on the pancakes but since it was his birthday, he chose to go with semi-dark chocolate chips (without sugar) and enjoyed the breakfast.
Overall, the meal includes:
- Pancakes made with: Oats – 50 grams; Birch Benders – 70 grams; Whole Egg – 1; Egg Whites – 260 grams; Flavored Whey Protein Isolate – 1 Scoop; Banana – 1 whole; Vanilla Extract; Glutamine and Fiber supplement
- Blueberries and sugar-free semi dark chocolate chips toppings
Caloric Intake – 704 calories
(Carbohydrates – 57 grams; Fats – 19 grams; Protein – 72 grams)
Meal 2
The second meal in Chris Bumstead’s bulking diet is a chicken and rice meal from a meal prep service. Bumstead stated that he was not meeting the daily protein requirement since the last six weeks. As a result, he is slowly ramping up his food intake. His goal at the moment is to get sufficient nutrition as he gears up for more intense training.
“I’m kind of slowly progressing, watching my body weight, watching my body fat and going from there while trying to get some good digestible fibre,” CBum stated.
Normally, Chris Bumstead eats this simple meal but since it was his birthday, the 28-year-old took the liberty to enjoy a piece of birthday cake along with it.
“I have a piece of cake. Normally I wouldn’t do that and honestly it kind of made my stomach feel a little, like, not hungry…” CBum stated.
Overall, the meal includes:
- Rice – 180 grams
- Chicken – 180 grams
- Kidney Beans
Caloric Intake 480 calories
(Carbohydrates – 51 grams; Fats – 7 grams; Protein – 45 grams)
Meal 3
Bumstead typically eats this ‘GOAT Meal’ of the day at around 3 to 4 PM. But he ate this meal quite late in the day. It is a simple brown rice pasta and beef meal that is prepared by a meal prep service.
The meal includes:
- Brown Rice Pasta
- Beef
Caloric Intake 720 calories
(Protein – 48 grams)
Meal 4
Bumstead stated that he is not eating in a very calculated manner at the moment. Getting sufficient protein is his primary objective at the moment. He plans to recover, put on weight and get back in shape. Therefore, he is not eating a lot of food at the moment and ramping things up cautiously.
The fourth meal of the day includes:
- Air Fried Potato with Olive Oil – 350 grams
- Zucchini and Green Vegetables
- 95% Lean Ground Turkey – 210 grams
- Ketchup and Siracha for Toppings
(Protein – 51 grams)
Meal 5
Chris Bumstead’s next meal is a modest baked dish of egg and protein supplement. CBum uses vegan protein instead of Whey for this particular meal as it is better suited for baking.
“If you ever bake anything and you want protein in it, vegan just bakes better whatever reason. Other stuff just gets kind of dry. So nothing new to that,” CBum explained.
He also adds either baked potatoes, baking flour, or almond flour to the mix and does not forget to mix a small amount of pumpkin to give it softness. After mixing the contents properly, CBum bakes the ‘bowl cake’ with a few semi-dark sugar-free chocolate chips for toppings.
Overall, the meal includes:
- A Mug Cake made with: Whole Egg – 1; Egg White – 60 to 70 grams; Vegan Protein Supplement; Baking Flour – 50 grams; Pumpkin; Almond Butter topping
Total Caloric Macronutrients Intake For The Day
- Calories – 3508 calories
- Macronutrients – Carbohydrates – 384 grams; Fats – 96 grams; Protein – 283 grams)
Related: Try our Bulking Calculator to help your weight gain / bulking journey!
CBum’s Supplement Stack
Just out of the 2022 Olympia, Chris Bumstead is trying to get healthy at the moment. A set of prescribed supplements make this journey a little bit easier for the reigning Classic Physique Olympia champion. Bumstead is currently taking lipid supplements to increase LDL cholesterol levels. It also helps reduce HDL cholesterol levels.
Additionally, he has been prescribed Glutathione which he consumes twice a week. Bumstead eats about 10 to 15 Omega-3 Fatty Acid tablets every day and also gets assistance from Vitamin D3 and K2 supplements for heart and bone health.
Turmeric helps CBum with inflammation and he is also on thyroid support at the moment. Bumstead’s thyroid levels went for a toss during the 2022 Olympia competition prep and he had to resort to 10 micrograms dosage of T3. However, he did not want to continue with it for a long-term and started taking thyroid support.
At the moment, Chris Bumstead is supplementing with:
- Lipid Supplements
- Liver Supplement
- Glutathione
- Omega-3 Fatty Acids
- Vitamin K2 and D3
- Heart Supplement
- Turmeric
- Thyroid Support
Bumstead is planning to get his blood work done within the next couple of weeks. He will address the issues, if any, in the following weeks and start the off-season after things are in order. Looking at his drive to go through the process all over again, it seems likely that Bumstead will walk away with his goal of winning a fifth Classic Physique title at the 2023 Olympia.
You can watch the full video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 6 February, 2023 | 11:32 PM EDT
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