Chris Bumstead is dialed in on getting the perfect look for the stage in the final phase of his 2022 Olympia prep. The Canadian IFBB Pro bodybuilder is arguably the most accomplished competitor in the history of the Classic Physique division. After winning the divisional crown three times at 2019, 2020, and 2021 Olympia, CBum is set to extend his legacy at the 2022 Olympia with a fourth consecutive victory.
The 27-year-old is tackling the prep with a championship mentality under famed bodybuilding coach Hany Rambod’s guidance after ending the coach-client relationship with Iain Valliere. In recent months, he has partnered with elite bodybuilders like Hadi Choopan and Urs Kalecinski to push his limits in the gym. The competition prep is nearing its end as the 2022 Olympia is a little over one week away. Bumstead has reduced his caloric intake significantly to get a shredded look that made him the champ. He shared the new diet that will help him accomplish this goal on his YouTube channel. So let’s see how the Canadian is fueling his body to get the perfect look.
Chris Bumstead’s full day of eating 2.5 weeks out of 2022 Olympia
Chris Bumstead recorded the video 2.5 weeks out of Olympia. He weighed under 250 lbs at the time of recording and felt confident about losing another 8 lbs to make weight for the 2022 Olympia. According to him, weight management has been a lot easier this year than the previous year as he had to eat a lot less to make progress in the right direction.
Meal 1
Chris Bumstead starts his day with a nutrient-dense meal that consists of oats, protein powder, and eggs. He consumes a drink consisting of glutamine with this breakfast to aid with digestive health. Additionally, the drink also consists of psyllium husk which is one of the best natural sources of insoluble fiber which cleans the system. The last component in the drink is Betaine that helps with inflammation markers when you do the blood work.
Overall, the meal consists of:
- 80-gram oats cooked with water and 2 scoops of protein powder
- 1 whole egg and 250 grams of egg white
- 2/8 teaspoon salt
- Drink – Glutamine, Psyllium Husk, and Betaine
Caloric Intake
- 590 Calories
Macronutrient Intake
- 75 grams protein
- 60 grams carbohydrates
- 11 grams fat
Meal 2
The second meal in the Canadian bodybuilder’s day is rice and meat-based. It includes Cod, rice, and veggies for a balanced nutrient profile. However, it is not possible to stick to a tasteless diet, no matter how healthy it is. CBum tops his meal with Sriracha sauce to make it a little enjoyable. Overall, it consists of:
- 200 grams Atlantic Cod
- 150 grams white rice
- Asparagus
- Sriracha Sauce for topping
Caloric Intake
- 358 Calories
Macronutrient Intake
- 35 grams protein
- 40 grams carbohydrates
- 1.5 grams fat
Meal 3
This one serves as a pre-workout meal in CBum’s routine to fuel the intense training regimen and consists of:
- 175 grams White Rice
- 180 grams Turkey / Chicken Breast
- Zucchini, Shredded iceberg lettuce
- Salt and Mustard Sauce Topping
Caloric Intake
- 420 Calories
Macronutrient Intake
- 40 grams protein
- 57 grams carbohydrates
- 3.5 grams fat
Meal 4
The post-workout meal constitutes similar ingredients as the pre-workout meal. However, the quantities are a little different. All in all, it includes:
- 180 Grams Ground Turkey
- 150 Grams White Rice
- Zucchini, Shredded Lettuce
- Topped with Sriracha and Mustard Sauce Topping
Caloric Intake
- 390 Calories
Macronutrient Intake
- 40 grams protein
- 52 grams carbohydrates
- 3.5 grams fat
Dessert
You can’t be preparing for the most prestigious bodybuilding competition and indulging in sugar-loaded desserts at the same time. But there needs to be something to please the taste buds and CBum does this with a frozen dessert consisting of:
- Protein Powder (Cinnamon Crunch Cereal Flavor)
- 1 scoop Glutamine
- Water
- Ice
The ingredients are blended together and frozen for approximately one hour before Chris can enjoy it.
Meal 5
This one is the last meal of CBum’s day and it is a simple mix of protein and vegetables. The reigning champ jokingly dubs it ‘the saddest thing you’ll ever see’. It consists of either ground turkey or chicken. However, Bumstead mixed a little bit of both on this particular day due to availability.
The meal includes:
- 180 grams Turkey and Chicken Mix
- Zucchini
Caloric Intake
- 390 Calories
Macronutrient Intake
- 40 grams protein
- 52 grams carbohydrates
- 3.5 grams fat
Total intake for the day
Caloric Intake
- 2177 calories
Macronutrient Intake
- 284 grams protein
- 199 grams carbohydrates
- 18 grams fat
(Note: Macronutrient intake break-up was not mentioned in the video, the numbers written in the article are approximate values derived from information available online)
Chris Bumstead’s progress over the past year has been on point in spite of adverse situations like a severe Covid-19 infection, knee and quad injuries. But in spite of the hurdles, CBum has managed to get in perfect shape as seen in some of his recent physique updates. Former champion and Bumstead’s fierce rival Breon Ansley recently opined that this year’s Classic Physique Olympia could be the most competitive in the division’s history. With that said, Bumstead is leaving no stones unturned to stay ahead of the curve when it comes to diet and training.
You can watch the full video here, courtesy of Chris Bumsted’s personal YouTube channel:
Find complete coverage of the 2022 Mr. Olympia, including pre-judging, event recaps, analysis, and final results at our Olympia coverage hub: FitnessVolt.com/olympia
