CBum’s off-season regimen includes five protein-rich meals paired with healthy fats and complex carbohydrates.
Chris Bumstead, a prominent figure in bodybuilding, showcases his prowess with his latest victories. Dominating the Classic Physique Mr. Olympia division for four consecutive years (2019-2022), he aims to add another title at the 2023 Olympia. His intense workouts are complemented significantly by his diet, crucial to his pursuit of a fifth Olympia crown.
Stepping onto the pro bodybuilding stage at 21, CBum exemplifies commitment and persistence. He’s also a massive social media personality, frequently sharing his fitness routines, conditioning, and muscle maintenance tips with his followers. As Mr. Olympia approaches, he has provided glimpses into his daily habits and training regimen.
Nutrition is pivotal in bodybuilding, and Chris Bumstead’s off-season diet exemplifies this. With the season ramping up, he disclosed his 3500-calorie off-season diet — slightly less than his 2022 Olympia diet — with a focus on gaining muscle mass. His aim is gaining more lean muscle by lowering off-season caloric intake.
| Full Name: Chris Bumstead | ||
| Weight | Height | Date of Birth |
| 230-264 lbs | 6’1” | 2/2/1995 |
| Division | Era | Nationality |
| Classic Physique | 2010s, 2020s | Canadian |
Bodybuilding Nutrition, Phases, and Key Foods
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As a bodybuilding athlete, meal planning is critical — even a mere 100 extra calories or five additional grams of fats could decide the outcome of winning the Sandow trophy or not making the top 10! This often requires prepping all meals for the week on Sunday and meticulously tracking consumption. Keeping things straightforward helps maintain consistency.
Proper nutrition is paramount to preparing your body for a bodybuilding show (1). It’s crucial to follow a suitable diet to reap the maximum benefits from your gym sessions. These dietary needs shift based on whether you’re in a building phase (off-season) or a cutting phase (competition prep).
The bulking phase often entails consuming protein-dense foods high in calories, sometimes exceeding 3000 calories daily. This approach is evident in Chris Bumstead’s off-season diet. As the competition nears, a cutting phase follows, concentrating on fat loss while maintaining muscle.
Remember, every bodybuilder’s nutritional plan is personalized, best developed with a certified nutritionist to suit individual needs. However, general guidelines suggest reducing maintenance calories by about 15% during the cutting phase and not fluctuating in body weight by more than 0.5-1% weekly (2). Here are some recommended foods for both bulking and cutting phases.
Essential Bodybuilding Foods
Before delving into how the reigning four-time Classic Physique Mr. Olympia is preparing for the 2023 competition, consider incorporating these foods into your bodybuilding plan — many of which are staples in Bumstead’s diet.
- Meat, Fish, and Poultry (ground beef, venison, salmon, cod, chicken breast, turkey)
- Grains (rice, bread, cereal, quinoa, oatmeal)
- Complex Carbohydrates (corn, cassava, potatoes, green peas)
- Fruits (blueberries, grapes, apples, oranges, cranberries, bananas, peaches)
- Oils (avocado oil, olive oil, flaxseed oil)
- Dairy (low-fat milk, yogurt, cheese)
- Legumes (legumes, chickpeas, pulses)
- Greens (lettuce leaves, kale, fungi, tomatoes, bell peppers)
- Kernel and Seeds (pecans, cashews, flax seeds, sunflower kernels)
Chris Bumstead Off-Season Nutritional Plan (Complete Day of Eating)
Below is an in-depth look at CBum’s 2023 off-season culinary regimen. Like many typical bodybuilding meal plans, CBum divides his nutrition into five meals.
Meal 1
- Aloe vera beverage
- Pear nectar
- Glutamine supplement
- High-fiber supplement
- Whey protein powder
- Apple cider vinegar
- Blueberries
- Raspberries
- Banana
- Ginger
- MCT oil
- Ezekiel sprouted grain bread
- Butter
- Locally sourced honey from Stuart, Florida
Bumstead’s morning meal is a wholesome blend of supplements, fruits, protein, and oil. He plans to increase his intake if his weight stays the same. CBum revealed:
“Weighing 253 pounds steadily, so I’ll likely increase this in a few weeks if my weight remains the same and take it from there.”
He starts with a dense smoothie loaded with fruits to enhance the flavor and then prepares a toast with sprouted grain bread and butter. He notes that using local honey helps with allergies and also offers benefits for healing and fighting inflammation. This nutritious breakfast provided Bumstead with 1073 calories, 101g of carbohydrates, 47g of fats, and 59g of protein to start the day.
Meal 2
- 180g ground turkey
- 250g sweet potato
- Tomato sauce
The day’s second meal is rich in natural protein and complex carbohydrates. It comes to around 481 calories, providing 40g of protein, according to CBum’s calorie assessment.
Meal 3
- 180g beef
- Brown rice pasta
- Pasta sauce
Chris Bumstead utilizes the MegaFit Meals service for his third meal, consisting of beef, brown rice pasta, and marinara sauce, totaling up to 760 calories. Moreover, all his meals before his workouts are loaded with carbohydrates to energize his training sessions.
Meal 4
- 200g ground bison burgers
- 250g white rice
- Ketchup
In his post-exercise meal, Bumstead continuously packs in more carbohydrates and proteins and discusses the significance of maintaining a healthy diet even in the off-season — even though many athletes tend to relax their dietary habits during this time. Sticking to nutritious food prevents illnesses that could affect your health, naturally (3). Besides, it’s simpler to build lean muscle and feel fuller on nutrient-rich foods rather than junk. Bumstead remarked:
“Bodybuilding initially started as a health-focused method to enhance your body, disciplined eating, and consuming beneficial foods. Now, it’s about people eating Chick-Fil-A and McDonald’s.”
Bumstead’s post-workout meal adds up to 706 calories.
Meal 5
- 180g chicken breast
- 200g white rice
- 20g olive oil for seasoning
The Classic Physique Mr. Olympia winner concludes his day with another MegaFit Meal including chicken, rice, and olive oil. This meal provides him with approximately 600 calories.
He noted that he’s favoring more whole foods nowadays because including meal replacement shakes in his last meal made him feel bloated.
Chris Bumstead’s off-season dietary goals add up to:
- 3559 calories
- 369g of carbohydrates
- 240g of protein
- 121g of fats
Watch the complete video of Chris Bumstead discussing his meals on YouTube below:
More Professional Bodybuilder Diets
Liked the Chris Bumstead off-season diet? Check out the nutritional plans of other IFBB Pro League athletes:
- Michal Krizo’s Ultimate Routine for Epic Gains
- Hunter Labrada Shares 2023 Off-Season Meal Plans for a Shredded Look
Follow us on Instagram, Facebook, and Twitter for more IFBB Pro diet plans!
Citations
- Mitchell, L., Slater, G., Hackett, D., Johnson, N., & O’connor, H. (2018). Physiological consequences of prepping for a natural male bodybuilding event. European journal of sport science, 18(5), 619–629. https://doi.org/10.1080/17461391.2018.1444095
- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Science-backed recommendations for natural bodybuilding contest prep: diet and supplements. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
- Manzel, A., Muller, D. N., Hafler, D. A., Erdman, S. E., Linker, R. A., & Kleinewietfeld, M. (2014). The role of “Western diet” in inflammatory autoimmune conditions. Current allergy and asthma reports, 14(1), 404. https://doi.org/10.1007/s11882-013-0404-6