During prep, I will eat the same 6 meals every day until I need to make minor changes. Same as the end of the day, I have some nut butter.. The best workout routine for me has been a 5-day training split. (Laughs).
After his workout, Bumstead eats 510 calories. I began to develop what I thought was a good physique, but it wasnt until I met my now close friend and sisters boyfriend, Iain Valliere, that I even considered competing.
Below are some of his nutritional guidelines: People are likely to feel overwhelmed at first when counting macros and planning meals. Chris Bumstead, who is Canadian-born, was very active as a child and took part in various sports, including football, basketball, and track and field. He begins by calculating his calorie intake. Despite the importance of consistency, its okay if you have to eat a less-than-ideal meal if something comes up; stressing about it will do more harm than good. Chris describes him as a mentor who is still very influential to him. Read on for more information. Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. The muscles in the back, chest, shoulders, glutes, and quads are all trained separately every day. The muscles in the back, chest, shoulders, glutes, and quads are all trained separately every day. The amount of stimulus he receives from such a training split helps promote growth in his physique. The protein pancakes Bumstead makes often contain glutamine. He eats mostly according to how his body looks; if he feels like hes gaining a little too much weight, hell eat less. He used to follow the bro split routine of focusing on one body part a day, but now he hits them twice a week as research shows muscles grow faster that way. Bumstead generally avoids dairy products and uses almond milk instead. This meal will consist of 1,037 calories. I will throw in some extra carbs pre-workout such as muffins, or even Timbits. I prefer dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique. This contains berberine and chromium. New York, NY 10001 In addition to oatmeal, rice, bread, bananas, and sweet potatoes, Bumstead eats bananas and sweet potatoes. Bumstead eats every few hours during the day.
The above meal plan is an example of his diet during contest preparation.
WATCH: Check out our exclusive interview with Chris Bumstead about his thoughts on cheat meals and alcohol above. Here is a list of diet tips that Chris has to give to his fans and people who follow him. We will have white fish with white rice, air-fried cabbage, and sauteed asparagus as our fourth meal. Following is Chriss list of the three most effective exercises.
Chris Bumstead took to YouTube to show off his meal plan. I have a strong passion for training and I love seeing how I can transform my body. As is the case with most bodybuilders, Bumstead takes his diet seriously, but it wasnt always like that. Train Right For Your Body Type With These 8 Tips, Best Mens Protein Powders For Lean Muscle Growth (Updated 2022), Best Pre-Workout Supplements For Bodybuilding & Muscle Gain, Best Protein Powder Supplements For Strength & Size (Updated 2022), Best Bodybuilding Multivitamins For Health & Wellness (Updated 2022), Best Testosterone Boosters For Muscle Growth & Vitality (Updated 2022).
When eating carbohydrates, its important to make sure theyre high in nutrition and not just empty calories. I train back, chest, hamstrings/glutes, shoulders, and quads all on separate days. Chris portion sizes are reduced as the competition date approaches to make sure he is in peak performance shape for the show. Our goal in this article is to examine what Chris Bumstead would take in his diet plan to build a strong physique. Bumstead missed some time in the gym after battling COVID-19 and lost a significant amount of weight. Bumstead eats grilled chicken or ground turkey at every meal but his first one, and sometimes he even eats it for breakfast. His final meal comes before going to sleep. The best way to describe my diet and everything I do related to bodybuilding is consistency. During the months leading up to a competition, he eats the same 6 meals a day only making minor adjustments. Iain inspired me to step on stage and coached me through the process. The hidden sugars, hydrogenated fats, and calories in sauces are notorious. He needs ample nutrition to keep his weight up as a result of the stress of training so intensely. Sometimes Ill add something like Ezekiel bread with almond butter to my chicken and rice meal; it makes it easier, and I can get in the extra calories I need to grow. In addition to eating 6 to 7 meals a day, he will aim to consume 6000 calories from healthy sources, such as chicken rice, and potatoes. Theres no need for everyone to follow Bumsteads diet since hes a professional bodybuilder living life on the edge. This dinner is a total of 1,177 calories and is a simple meal. In addition to scrambled eggs, three packets of oatmeal, a banana, peanut butter, and a protein shake, he can easily consume 1,000 calories for breakfast.
Chris Bumstead added revised glucose to his higher-carb meals. During my downtimes, I also enjoy reading for knowledge, usually fitness-related topics, and sometimes just for pleasure. We will examine the tips he can offer his fans in the following section! The fact that Chris Bumstead competes in the classic physique division at Mr. Olympia keeps him from blowing up beyond his stage weight in the offseason. I love being around the water, and I enjoy the outdoors. During the weeks leading up to his competition, the Canadian bodybuilder uploaded a video to his YouTube channel, in which he records everything he eats on a typical day. I have a 5-day rotation and rarely take days off unless I feel I need to.. (Laughs). After my first show, I fell in love with competing, and I feel I have found my niche!
However, he maintains the same macronutrient intake. Thats everything Im eating right now to win the Olympia numero Trois, he says.
In his training split, Chris Bumstead uses the traditional PPL (push-pull-legs) method. Iain inspired me to step on stage and coached me through the process.. Bumstead is preparing for the 2022 Olympia, which is scheduled to take place from Dec. 16-18 in Las Vegas. Breakfast for Bumpstead consists of oatmeal, blueberries, and chocolate-flavored protein powder. He revealed that he was 28 pounds lighter than his normal offseason weight to this point. I drink about 10-12 liters of water a day to regulate my body to constantly excrete water. In the off-season, Im a bit more relaxed, but you wont see me ordering pizza or hamburgers every day just to get in the calories. Bumstead likes compound moves as they make you stronger and bulkier by working out multiple muscle groups. In the following section of the article, we will learn how he supplements his diet and what his favorite supplement is. Even when I was in high school, I was always in the squat rack trying to increase my leg strength and power for the sports I played. Bumstead is organized when putting together his plan and he does this using the CBum Fitness app. Furthermore, the PPL training split ensures that each muscle group receives adequate rest and recovery, eliminating the probability of overtraining. Always keep Authentic Bars in your bag (Bumsteads favorite is the Peanut Butter candy flavor) if youre always on the go. Copyright 2021 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network, Chris Bumstead Shares Bulking Diet To Prepare For 2022 Olympia, PNBA Adrian Pietrarius Jaw-Dropping 21-Year Natural Bodybuilding Transformation, Rauno Heinla Eyeing Masters Deadlift World Record, Crushes Current Mark With 1,014.1-Pound Lift In Training, Martyn Ford Gets Blunt On The Rock & Steroids: If Hes Natural, Hes F****** Gifted, WATCH: Chris Bumstead Discusses Benefits Of Mesenchymal Stem Cell Therapy. From this point on, he had developed a love for the gym, and he spent hours there. Stay tuned for our next installment to learn about his routines and maybe you can even decipher how he got to where he is today. It makes it much easier for him to get shredded when the time comes to prepare for contests. Bumstead begins his meal with a smoothie before making his breakfast. I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts. This is a meal consisting of 100 grams of white rice and MegaFit Keto sesame chicken. As Chris says, this way I can determine what my body needs, and I can make a small change in my diet to achieve the results Im after., 160 g 93/7 ground turkey, 2 whole eggs, 3 slices wheat bread (15 g carb each), 50 g protein, 46 g carb, 24 g fat = 600 calories, 200 grams of chicken breast, 140 g white rice, 60 g of veggies (green beans), 1 Chocolate chip muffin from Starbucks, 73 g protein, 102 g carbs, 23 g fat, 907 calories, 50 g Cbum Iso Grass-Fed Whey Protein (~1.75 scoops), 1 medium banana, 50 g carbs from rice-based cereal, 55 g protein, 83 g carb, 4 g fat, 596 cals. The Bumstead breakfast of choice is protein pancakes made from eggs, whey protein, bananas, oats, and almond milk, with glutamine for an extra boost.
That was all about the workout tips that Chris gives to his family and friends and to people who want to follow him on his fitness journey.
During his pre-workout meal, he will consume more carbs to help him keep going throughout the workout. These supplements are manufactured in an FDA-approved facility in the US. Heres an example of what Chris Bumstead eats on an offseason day: Daily Totals: 310 g protein, 519 g carb (~35 g fiber), 113 g fat, 4,325 calories.
First and foremost the three exercises I would choose would all be what I consider compound exercises. This number might rise up to six if he wants to add a smaller meal to improve digestion. Bodybuilder and contest prep coach Iain Valliere helps Chris Bumstead develop his meal plans. Here is a list of food that Bumstead eat in his diet plan, Here is a list of foo that Bumstead avoids in his meal plan. This completes a full day of eating for Chris Bumstead as he prepares for the 2022 Olympia at the end of the year. Its key not to add in new foods close to a competition because I dont know the effect it can have on my body.. Strengthening your muscles is achieved when you control the weight the entire time. Despite his commitment to staying in the gym, he acknowledges that it takes hard work and patience to get in shape. Iain was the person who mentioned how he could compete and become a fierce competitor. Chris discusses his diet tips in this section so that he sticks to his diet better and gains better results from his meal plans. His diet plan is not rigid and he keeps changing his meals here and there according to what he needs. Chris advises anyone who has a limited amount of time in the gym to stick with compound exercises, as these are the exercises that produce the best results. 134West 29th Street Suite 902 The calorie and macronutrient requirements of Chris are likely higher than those of most gym-goers. However, youll find that once you find a routine and integrate the process into your daily routine, it is quite simple. It is a total of 623 calories.
The smoothie consists of the following ingredients: This is the first of five meals that Bumstead will eat throughout the day. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers.
I have a 5-day rotation and rarely take days off unless I feel I need to. 200 g chicken breast (cooked weight), 190 g white rice (dry weight), 67g protein, 56g carb, 2.5 g fat, 515 cals, 200 g Flank steak, 90 g veggies (asparagus), 44 g protein, 3g carb, 16g fat = 332 cals, 200 g salmon, 80 g veggies (asparagus), 1 scoop Red Surge, 42 g protein, 10 g carb, 25 g fat = 433 cals, 331 g protein, 322 g carb (~25 g fiber), 95 g fat, 3475 calories, Heres an example of what Chris Bumstead eats on an offseason day, 3 whole eggs, 230 g (liquid weight) egg whites, 600 g (dry weight) diced potatoes, 55 g protein, 103 g carb, 15 g fat = 776 calories, 180 g chicken breast, 280 g white rice, 60 g of veggies (green beans), 1 tbsp macadamia nut oil, 50 g Cbum Iso Grass-Fed Whey Protein (~1.75 scoops), 1 medium banana, 100 g carbs from rice-based cereal, 56 g protein, 116 g carb, 5 g fat, 721 cals, 180 g chicken breast (cooked weight), 280 g white rice, 2 tbsp hummus, vegetable stir-fry medley, 52 g protein, 68 g carb, 10 g fat, 570 cals, 200 g Flank steak, 600 g (dry weight) sweet potato, 90 g veggies (asparagus), 52 g protein, 137 g carb, 33 g fat = 1048.5 cals, 200 g salmon, 230 g white rice, 1 scoop Red Surge, 46 g protein, 43 g carb, 29 g fat =617 cals, 310 g protein, 519 g carb (~35 g fiber), 113 g fat, 4,325 calories. In his smoothie, Bumstead decides to use water rather than milk. My motivation comes from loving what I do. I like to make my oats on the stovetop because I find I get more volume., Today is a rest day, he says as he prepares a stir-fry containing chicken breast, white rice (up to 250 grams), broccoli, and green vegetables. The section ahead will explain how each supplement can help him achieve optimal health. Being diagnosed with an autoimmune disease called IGA Neuropathy forced him to rethink his eating habits and he now eats very healthfully. This way I can determine what my body needs, and I can make a small change in my diet to achieve the results Im after.
This is my main meal where I have a lot of fats, he says. Generation Iron Brands LLC I need to keep my back as strong as possible, not only for proportional reasons but for overall spine health. Iain inspired me to step on stage and coached me through the process., After Chris competed in his first show, he was hooked, and as he puts it, really feel I have found my niche., Chris prefers to train 5 days a week. The combination of dumbbells, barbells, and machines helps keep Bumsteads body guessing. I am also lucky enough to have a cottage close by which I love to go up to and just spend time in. During the months leading up to a competition, he eats the same 6 meals a day only making minor adjustments. Super simple, basic foods, pretty similar to my offseason, except I dont have a shake in the morning, and I dont eat whatever the fuck I want at night., When it comes to his diet, Chris is extremely meticulous. Squats are my favorite exercise because I can push my limits and see just how much weight I can move. In the next section, we will discuss the diet plan that has allowed him to reach the other half of the realm where people worship him for his strength. When it comes to peanut butter, Bumstead prefers it smooth. I was constantly in the gym and from there I fell in love with training. While he started to develop what he thought was a good physique, it was only after he met Iain Valliere, his sisters boyfriend, that things started to change for Chris. Now, he is transitioning into the world of bodybuilding and strength sports. Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. On social media, Bumstead has millions of followers. A persons release of the weight is as important as their ability to lift it, according to Bumstead. Chicken breast, eggs, oatmeal, and sweet potatoes are among the standard food choices.
The following is an example of what I might eat about 8 weeks out from the competition. Lonie is one of the main members of FitnessReaper who loves sharing her expert knowledge about workout routines and diet plans. It gets hard to eat as much food as I need from only clean foods all of the time.
In addition, he trained at the gym as a hobby. If not stated otherwise, all food measurements are based on cooked weight. Bumstead began competing in bodybuilding in 2014, when his sisters then-boyfriend, who is now her husband, Iain Valliere, introduced him to the sport. I wasnt the classic guy training my chest and arms every day. He will be eating 4,161 calories, 139 grams of fat, 488 grams of carbs, and 240 grams of protein.
I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts. In this part of the essay, we will discuss these three factors.
Now that his taste has recovered, Bumstead can enjoy spices once again rather than just feeling the heat. The greater danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low, and achieving our mark Michelangelo. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. *Note: Where applicable, all measurements are based on cooked weight.
People often ask what days I train certain body parts and my answer is I dont. Homesteads Jacked Factory line of supplements contains rapidly-absorbing whey protein, which increases strength, promotes muscle growth, and speeds recovery. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. Bumsteads Green Surge with probiotics, prebiotics, and enzymes contains essential micronutrients from organic plants and does not contain added sugar to support digestion. Its probably the least appetizing meal, he says, but its 200 grams of fish, 280 grams of rice with more volume, so, delicious., The fifth and final full meal of the day consists of even more air-fried salmon, white rice, and purple cabbage. He then moves onto making breakfast. Salads at Bumstead are dressed with non-fat dressing. 5 meals a day and tracking macronutrients helped him change his eating habits. I believe they are an invaluable exercise for not only leg development, but also the core. Could This Chest Exercise Be Even Better Than The Bench? 5,000 of these calories I try to make sure come from clean calories such as rice, chicken, potato, flank steak, etc. Then about 16 hours before the show, depending on the circumstances, I will restrict my water intake. He uses Birch Benders pancake mix because it has more protein than regular mix. If restricted to three exercises you want to work as many muscles as possible, for example, chest, shoulders, and triceps.
Chris describes him as a mentor who is still very influential to him. As part of his workout routine, he uses some of the tips and tricks that help him ace his workouts every time he hits the gym. If he keeps up his routine with his normal dedication, Bumstead could be looking at his fourth title in a row.
Squats: 100% are number one. Save my name, email, and website in this browser for the next time I comment. Growing up, Chris played a lot of sports where he learned that to be the best, he had to spend a lot of time practicing. It is a bit less strict with food choices and portion sizes during the offseason at Bumstead. I believe they are an invaluable exercise for not only leg development, but also the core. Continue reading to learn all about it. Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip), Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset), Incline Dumbell Bench Press 5 x 15/15/12/12/10, Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset), Standing Leg Curls 2 x 4-5 (Run the Rack/Drop Sets), Single Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15, Dumbbell Shoulder Press (Superset) 3 x 12, Single Arm Cable (Rear Delts) 4 x 20/15/12/12, Reverse Grip Barbell Skull Crushers 4 x 8-10, Squats 2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets). Citrulline, beta-alanine, and betaine in Bumpsteads Nitrosurge pre-workout boost energy and focus to help you maximize power and pumps. As such, in this section, well investigate the topic in-depth and attempt to figure out if its worth it? Chris prefers to train 5 days a week.
My hobbies outside of the gym usually involve something social. Five days before the week of the show, I do a water load. He follows a few supplements that make up a part of his diet and replenish him during his strenuous workouts and daily routine.
