Chris Bumstead’s Diet Plan

Chris Bumstead, an IFBB pro bodybuilder, achieved the top spot in the classic physique division of Mr. Olympia. Not only is his physique massive, but it is also incredibly aesthetic. To maintain such a world-class physique, Chris pays great attention to his eating habits.

Chris Bumstead’s diet plan plays a significant role in preparing his physique for the Mr. Olympia stage. It contributes to the development of his physique to a level that can even rival the Greek Gods.

In this post, we will shed light on Chris Bumstead’s meal plan, which is crucial for his success.

Chris Bumstead’s 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’s On-Season Diet Plan

Chris Bumstead pays close attention to his nutrition when preparing for a contest, ensuring that he consumes the right balance of macronutrients to fuel his body effectively. This is crucial for him to maintain his energy levels and support his muscle growth during intense training sessions.

As the competition day approaches, Chris Bumstead’s nutrition regimen becomes even more stringent, focusing on keeping his body in optimal condition for peak performance. By following a carefully planned meal schedule, he is able to fine-tune his physique and ensure that he is at his best on stage.

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’s 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.

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

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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’s 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.

The Bottom Line

Chris Bumstead’s diet, thoughtfully designed and packed with nutrients, is key to his globally admired physique. By understanding his daily eating habits, you can see how a well-balanced diet supports elite performance and muscle growth. Let his disciplined approach to nutrition inspire your own journey toward fitness and health.