CBum modifies his dietary habits and exercise regimen in preparation for the 2024 off-season.
After winning his fifth Olympia Classic Physique championship, Chris Bumstead took a hiatus and underwent a hair transplant in Turkey. During his recovery, he temporarily discontinued his training. However, as the holidays approached, Chris Bumstead gradually restarted his workout regimen (push-pull-leg training) and provided details on his off-season nutrition plan in his most recent YouTube video just before Christmas.
Chris Bumstead’s Off-Season Diet
Watch Chris Bumstead’s off-season grocery run and push-pull-leg training video below:
In this video, CBum shops for his off-season nutritional needs. He mentions that even though he isn’t following a strict diet, he prioritizes a high protein intake. Here’s a rundown of the items he picks up in this video:
- Oven-roasted turkey breast
- Salmon
- Bison
- Boneless and skinless chicken breasts
- USDA prime beef tenderloin
- Chopped kale
- Clementines
- Chicken nuggets
- Sweet potatoes
- Frozen vegetable medley
- Whole eggs
- Almond butter
- PopCorners
Oven-Roasted Turkey Breast
Bumstead reveals that he uses this for sandwiches, which he eats every other day, filling them generously with meat. He also mentions he’s grown tired of the lean meat diet he follows during preparation periods.
Salmon
Chris Bumstead states he isn’t fond of red meat. Therefore, he consumes a significant amount of salmon, having it once or twice daily. He opts for Atlantic salmon because it contains beneficial fats like omega-3s.
Bison
Bison is high in protein and is Bumstead’s preferred ground meat. He selects bison because it is less likely to be farmed and filled with chemicals.
Boneless and Skinless Chicken Breasts
An excellent source of protein, this is the leanest part of the chicken, helping to ensure a lower fat intake.
USDA Prime Beef Tenderloin
Chris Bumstead identifies this as his favorite steak cut, specifically the filet mignon. He finds it slightly leaner than other red meats and enjoys its flavor.
Chopped Kale
Bumstead doesn’t eat kale as a salad; instead, he sautés it with oil on the stove or in the oven and adds it to a chicken and rice bowl.
Clementines
These citrus fruits are packed with Vitamin C and evoke Bumstead’s memories of Canada. He consumes four or five daily and enjoys their taste.
Chicken Nuggets
Chicken nuggets are Bumstead’s chosen indulgence. He prefers chicken strips, owing to their lighter breading and crispiness, which he enjoys with honey mustard, mayo, or a sriracha ketchup dip.
Sweet Potatoes
These are the first carbohydrates Bumstead selects in the video. He mentions that he prepares them in a healthy way, chopping them up and coating them with either coconut oil spray or melted coconut oil, then baking them at 350 degrees until slightly charred, resembling sweet potato fries but without deep frying.
Frozen Vegetable Medley
Chris Bumstead adds a frozen vegetable medley to his cart, which he combines with rice. He microwaves them for a minute or two before crisping them in a pan and then mixing them with rice.
Whole Eggs
Whole eggs are another protein-rich food. Bumstead mentions that he’s tired of just egg whites, so this off-season, he’ll consume eggs with the yolk.
Almond Butter
High in monounsaturated fats, this spread helps improve good cholesterol while reducing bad cholesterol (1). Bumstead’s preferred variety contains only almonds and salt.
PopCorners
As his final snack purchase in the video, Chris Bumstead opts for a variety pack of PopCorners, describing them as a great low-calorie snack that he enjoys everywhere.
CBum’s Off-Season Push-Pull-Leg Training
View this post on Instagram
Chris Bumstead also discusses his push-pull-leg training and mentions that he is reintroducing himself to workouts following his surgery. It’s been 21 days since his procedure, and he shared that he will beengaging in a push-pull-legs workout routine.
“So, it’s been 21 days, back in the gym now. I’m planning to do some back exercises over the next couple of weeks. I intend to have three to four sessions per week with a push, pull, legs format to gradually ease back into training.”
With the off-season progress, Bumstead mentions that his muscles have become sore after a period of no exercise. In this video, he concentrates on movements targeting his back and biceps while also working on stability. Below is a detailed list of the exercises he incorporates.
- Single arm band curls
- Bent over barbell rows
- Single-arm dumbbell rows
- Pull-ups
- Alternating dumbbell curls
Single Arm Band Curls
Chris Bumstead utilizes a resistance band to perform unilateral bicep curls in this exercise. The biceps are the primary movers here, but it also engages the wrist extensors and forearms.
Bent Over Barbell Rows
Following that, Chris Bumstead performs bent-over barbell rows and mentions that he’s incorporating more free weights in his routine since he used many machines during prep. He also comments that he’s not lifting heavy.
“I’m aiming to incorporate more free weights now because I utilized a lot of machines during prep, which made my body delicate. I had several injuries, like my lat tear, forcing me to avoid numerous activities, but I want to be more stable and sturdy. Thus, I’m focusing on this, especially with lighter weights.”
Bent-over barbell rows engage muscles in the back and shoulders and are advantageous for individuals experiencing lower back pain(2).
Single Arm Dumbbell Rows
Subsequently, Chris Bumstead completes a variation of single-arm dumbbell rows aimed at enhancing stability. These rows typically target back muscles such as the lats, rhomboids, and traps, along with the delts and core in this variation. He notes that while it may not be optimal for bodybuilding because of the lighter loads, it safeguards the shoulders and enhances scapular mobility.
Pull Ups
Following that, CBum performs some pull-ups and mentions his goal to improve them, as he currently completes ten reps per set. He adds that he prefers this over pulldowns as it maintains a more natural body alignment. Pull-ups engage muscles such as the lats, biceps, traps, rhomboids, forearms, and delts.
Alternating Dumbbell Curls
Chris Bumstead concludes his workout with alternating dumbbell curls. He performed these in a superset with standard dumbbell curls, initiating with those and wrapping up with the alternating curls.
Follow us on Instagram, Facebook, and Twitter for more insights on the Olympia champion’s training and diet!
References
- Spiller, G. A., Miller, A., Olivera, K., Reynolds, J., Miller, B., Morse, S. J., Dewell, A., & Farquhar, J. W. (2003). Effects of plant-based diets high in raw or roasted almonds, or roasted almond butter on serum lipoproteins in humans. Journal of the American College of Nutrition, 22(3), 195–200. https://doi.org/10.1080/07315724.2003.10719293
- Tataryn, N., Simas, V., Catterall, T., Furness, J., & Keogh, J. W. L. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports medicine – open, 7(1), 17. https://doi.org/10.1186/s40798-021-00306-w