Chris Bumstead is an IFBB pro bodybuilder who acquired the first position in the classic physique division of Mr. Olympia. Bumstead’s physique is not only huge but is immensely aesthetic as well. To build and maintain such a world-class physique, Chris has to be extremely cautious about his eating habits.
Chris Bumstead’s diet plan contributes a lot in prepping up his physique to dominate the Mr. Olympia stage.
In this post, we will be throwing light on Chris Bumstead’s meal plan that takes the development of his physique to a level that can rival even the Greek Gods.
Chris Bumstead Diet Plan
Chris Bumstead’s diet plans are constructed by his contest prep coach Iain Valliere. Like most of the other professional bodybuilders and physique athletes, Chris Bumstead also has an on-season and an off-season meal plan. Let’s have a detailed overview of each of them.
Chris Bumstead On-Season Diet Plan
When Chris Bumstead is prepping up for a contest, he has to be extremely cautious about his nutrition. He makes sure to fuel his body with all the macronutrients in perfect proportion.
As he reaches the day of the competition, his nutrition plan tends to be more strict which keeps his body in its peak conditioning. The following table will show you a meal plan followed by Chris Bumstead in his prep/cutting phase.
Chris Bumstead On-Season Meal Plan | |
Meal 1 | 160 g 93/7 Ground Turkey |
2 Whole Eggs | |
3 Slices Wheat Bread | |
Meal 2 (Pre-Workout) | 200 g Chicken Breast |
140 g White Rice | |
60 g Veggies (Green Beans) | |
1 Chocolate Chip Muffin | |
Meal 3 (Post-Workout) | 50 g grass-fed isolate whey protein |
1 medium banana | |
50 g rice-based cereal | |
1 medium apple (as a snack) | |
Meal 4 | 200 g Chicken Breast (cooked weight) |
190 g White Rice (dry weight) | |
Meal 5 | 200 g Flank Steak |
90 g Veggies (Asparagus) | |
Meal 6 | 200 g Salmon |
80 g Veggies (Asparagus) | |
1 scoop superfood powder | |
Chris Bumstead Off-Season Diet Plan
In the off-season, Bumstead usually resorts to bulking. But that does not mean that he eats excessive junk foods to up his caloric intake. Instead, he makes sure to consume enough calories from healthy food items to promote muscle gains.
Let’s have a look at Chris Bumstead’s off-season/bulking phase diet plan.
Chris Bumstead Off-Season Meal Plan | |
Meal 1 | 3 Whole Eggs |
230 g egg whites | |
600 g diced potatoes (dry weight) | |
Meal 2 (Pre-Workout) | 180 g chicken breast |
280 g white rice | |
60 g veggies (green beans) | |
1 tbsp macadamia nut oil | |
Meal 3 (Post-Workout) | 50 g grass-fed isolate whey protein |
1 medium banana | |
100 g rice-based cereals | |
1 medium apple (as a snack) | |
Meal 4 | 180 g Chicken Breast (cooked weight) |
280 g White Rice (dry weight) | |
2 tbsp hummus, vegetable stir-fry medley | |
Meal 5 | 200 g Flank Steak |
90 g Veggies (Asparagus) | |
600 g sweet potato (dry weight) | |
Meal 6 | 200 g Salmon |
230 g white rice | |
1 scoop superfood powder | |
What to Eat?
Chris Bumstead’s meal plan includes a variety of nutritious food items. Some of them are:-
- Eggs
- Egg Whites
- Whey Protein Shakes
- Peanut Butter
- Veggies
- Ground Turkey
- Chicken Breast
- Low-Sugar Oatmeal
- Bread
- Rice
- Low-Sugar Ketchup
- Water
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What to Avoid?
Certain food items are an absolute no-no in Chris Bumstead’s diet chart. They are:-
- Fried Foods
- Junk Foods
- Empty-Calorie Foods
- Excess Sodium
- Chemical Additives
- Artificial Ingredients
- Processed Foods
- Added Sugar
- Fried Foods
Chris Bumstead also avoids consuming dairy products, especially milk. He prefers almond milk.
Chris Bumstead Supplements
Chris Bumstead’s supplements stack includes a variety of supplements that feed his muscles with all the nutrition they require for recovery and growth. Some of his most preferred supplements are:-
- Whey Protein: To make sure his muscles are fuelled with all the amino acids, Bumstead supplements his nutrition plan with a good quality whey protein. It aids in speeding up muscle recovery and acts as a great post-workout meal.
- Creatine: Chris Bumstead takes creatine which enables his muscles to recuperate more quickly. It also helps in boosting strength as well as promote lean muscle gains.
- Branched Chain Amino Acids (BCAAs): BCAAs are a combination of three essential amino acids namely leucine, isoleucine, and valine. Bumstead likes to sip BCAAs while going through his workouts to ease muscle soreness. BCAAs also contribute towards promoting muscle growth and help in avoiding excessive muscle breakdown.
- Glutamine: Chris Bumstead prefers to add glutamine to his protein pancakes. Glutamine not only aids in digestion but also facilitates better muscle recovery.
- Multivitamins: To keep his energy levels high, Bumstead eats multivitamins. It also allows him to maintain his muscular strength.
- Pre-Workout: The pre-workout supplement that is consumed by Chris Bumstead has nutrients including beta-alanine, betaine, and citrulline. Consuming them before a workout keeps Bumstead energetic throughout his training sessions. It also helps him in enhancing his muscle power and provides better pumps.
- Omega 3 Supplements: Supplementing one’s diet with Omega 3 not only contributes towards better heart health but also helps in reducing joint inflammation. It is a great supplement for those who don’t consume fish like salmon in their diet.
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Final Words
Bumstead’s nutrient-dense diet plan contributes a lot in giving him a physique that is admired by millions around the globe. I hope now you got an idea about what he is eating on a day-to-day basis.