Chris Bumstead is shredding down ahead of his Classic Physique Olympia title defense in five weeks. In a recent YouTube video published on October 1, 2023, “Cbum” revealed the six-meal high-protein low-fat diet he’s using to fuel his 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.
While his performances seem effortless, Chris Bumstead can feel the pressure of being the hunted champion, having claimed the Classic Physique Olympia title four times consecutively (2019-2022). Bumstead also delivered in the face of adversity on the sport’s biggest stage last year.
He lost his brother-in-law Iain Valliere as a coach. And even though he found a new trainer in Hany Rambod, Bumstead still had to overcome a bicep tear on stage to achieve glory. Now, with Olympia aspirations and his legacy on the forefront of his mind, Bumstead admits his dream of being champion has become a ‘crushing weight’ on his shoulders.
Chris Bumstead Shares Full Day of Eating Weeks from 2023 Olympia Title Defense
Find Bumstead’s meals 1-6 below:
Meal 1 – 610 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat
“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.”
Meal 2 – 450 calories, 58 grams of carbs, 46 grams of protein
- 200 grams of white rice
- 180 grams of chicken breast
- shredded lettuce
- Sliced-up baby cucumbers
- lemon juice
- organic honey dijon honey 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 – 360 calories, 40 grams of carbs, 45 grams of protein
- 180 grams of 99% lean ground turkey
- 200 grams of cooked potato
- reduced sugar and sodium ketchup
“Little baby ass meal.”
Meal 4 – 434 calories, 57 grams of carbs, 50 grams of protein
- fried fish
- broccoli slaw
- shredded lettuce
“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.”
- Ninja creami
- RAW dark chocolate protein powder
- half the water for two scoops
- freeze it over night
- 200 grams of white fish fresh Atlantic wild-caught cod
- 150 grams of white rice
- honey mustard
- 200 grams of steak
- 2,730 Calories
- 257 grams of carbs
- 331 grams of protein
- 31 grams of fat
“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 will face off against a motivated crop of contenders this year at the Olympia show. Given their competitive history, Urs Kalecinski and Ramon Rocha Queiroz — two surging talents in the Classic Physique category, hope to catch the champ slipping on stage. However, if you ask Bumstead who his main adversary is, he’d say himself.
There have been changes to the Classic Physique height/weight limitations. In early August, IFBB Pro League Vice President Tyler Manion unveiled new rules for the division to level the playing field for shorter athletes. With that, many have suggested other competitors with shorter statures stand a better chance against Bumstead.
It’s always fascinating to see the dietary methods Bumstead uses to achieve his world-class shredded physique for contests. Fans and followers of the sport look forward to seeing him face off against the league’s best at 2023 Olympia from November 2-5 in Orlando, Florida.