CBum’s off-season diet comprises five high-protein meals mixed with healthy fats and complex carbs.
Chris Bumstead continues to be a bodybuilding leader, which could not be more apparent with his recent achievements. As a four-time consecutive Classic Physique Mr. Olympia (2019-2022), he’s been dominating the division and hopes to win another championship title later this year at the 2023 Olympia. Of course, in addition to his rigorous training, his diet plays a significant role in his quest to win his fifth straight Olympia title.
After emerging in the professional bodybuilding scene at 21, CBum has been a lesson in hard work and dedication. He’s also a social media star with a huge following and often shares what it takes to maintain his shape, conditioning, and muscle detail with fans. With Mr. Olympia on the horizon, he’s shared snippets of his daily life and preparations.
Dieting is integral to bodybuilding, and Chris Bumstead’s off-season diet is a testament. He’s recently ramped up his bodybuilding training for the season, and we got to see his routine for bulging biceps and rock-solid triceps. Recently, he shared where he stands with his 3500-calorie off-season diet – a bit under his 2022 Olympia diet preparation – and his plans for more muscle growth. He’s trying to put on more lean muscle mass by reducing his off-season calories.
| Full Name: Chris Bumstead | ||
| Weight | Height | Date of Birth |
| 230-264 lbs | 6’1” | 2/2/1995 |
| Division | Era | Nationality |
| Classique Physique | 2010s, 2020s | Canadian |
Bodybuilding Diet, Seasons, and Food to Focus On
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As a bodybuilder, you need to plan your meals and leave nothing to chance — 100 extra calories or five more grams of fat could mean the difference between winning the Sandow trophy and not placing in the top 10! This could mean preparing your entire meal for the week on Sunday and tracking what goes in your body meticulously. You also have to do your best to keep things simple so that it can be easier to remain consistent.
The correct nutrition is imperative to prep your physique for a bodybuilding show (1). So it’s essential to know what diet to follow to maximize your gains from the gym. These requirements will also change depending on whether you’re in a bulking phase (off-season for bodybuilders) or a cutting phase (in-season for competitors).
The bulking phase usually involves eating protein-rich foods high in calories, sometimes as high as 3000 plus calories. You can see what we mean in Chris Bumstead’s off-season diet. A cutting phase usually follows this as the season approaches and focuses on losing fat while maintaining muscle.
Please note that every bodybuilder’s diet is personal, and it’s best to work with a professional nutritionist to find what your body needs. However, some general rules include lowering your maintenance calories in the cutting phase by about 15% and not losing or gaining more than 0.5-1% of your body weight in one week (2). Below are some foods to focus on for both bulking and cutting phases.
Bodybuilding Foods to Focus On
Before diving into how the four-time Classic Physique Mr. Olympia is prepping for the 2023 Olympia, here are some foods to consider adding to your bodybuilding journey — many of which Bumstead adds to his diet.
- Meat, Fish, and Poultry (ground beef, venison, salmon, cod, chicken breast, turkey)
- Grains (rice, bread, cereal, quinoa, oatmeal)
- Complex Carbs (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 (beans, peas, lentils)
- Vegetables (salad greens, spinach, mushrooms, tomatoes, peppers)
- Nuts and Seeds (walnuts, almonds, chia seeds, sunflower seeds)
Chris Bumstead Off-Season Diet (Full Day of Eating)
Here’s a full breakdown of CBum’s 2023 off-season diet. CBum breaks up his nutrition into five meals, like many standard bodybuilding diets.
Meal 1
- Aloe vera juice
- Pear juice
- Glutamine
- Super fiber
- Whey protein powder
- Apple cider vinegar
- Blueberries
- Raspberries
- Banana
- Ginger
- MCT oil
- Ezekiel sprouted grain bread
- Butter
- Honey, locally made in Stuart Florida
Bumstead’s breakfast is a healthy mix of supplements, fruits, proteins, and oil. He intends to add calories if his weight doesn’t budge. CBum stated:
“Weighing 253 pounds consistently, so I’m probably going to bump this up in a few weeks if my weight doesn’t change and go from there.”
He starts with a thick shake that contains fruits to improve the taste and then makes a toast with grain bread and butter. He says he’s taking locally produced honey to help with allergies, plus honey also helps with healing and inflammation. This rich breakfast put Bumstead at 1073 calories, 101g of carbs, 47g of fat, and 59g of protein to start the day.
Meal 2
- 180g ground turkey
- 250g sweet potato
- Ketchup
The second meal of the day is more organic protein and starchy vegetables. It totals about 481 calories and 40g of protein, according to CBum’s calorie counter.
Meal 3
- 180g beef
- Brown rice pasta
- Marinara sauce
Chris Bumstead uses the MegaFit Meals meal prepping service for his third meal and eats beef, rice, and marinara sauce, which gives him up to 760 calories. In addition, all his meals before his workout are rich in carbs, which helps to fuel his exercises.
Meal 4
- 200g ground bison patties
- 250g white rice
- Ketchup
For his post-workout meal, Bumstead continuously bulks up on carbs and proteins and talks about eating healthy even during the off-season — despite many athletes being more flexible with their diet. Following a healthy diet even as you bulk up lowers your risk of diseases that can impact your health, of course (3). Moreover, it’s much easier to build lean muscle and feel satiated off nutrient-dense foods than junk food. Bumstead said:
“Bodybuilding was initially a healthy way to help your body, be disciplined with your diet, and put good things in your body. And now it’s turned into peopling eating Chick-Fil-A and McDonald’s.”
Bumstead’s post-workout meal total caloric intake is 706 calories.
Meal 5
- 180g chicken breast
- 200g white rice
- 20g olive oil in a seasoning
The Classic Physique Mr. Olympia champ finishes his final meal of the day with another MegaFit Meals that consists of chicken, rice, and olive oil. It gives him about 600 calories in total.
He mentioned that he’s eating more whole foods now that he’s discovered including meal replacement shakes in his last meal leaves him feeling bloated.
Chris Bumstead’s off-season nutrition targets totals:
- 3559 calories
- 369g of carbs
- 240g of protein
- 121g of fat
You can watch the full video of Chris Bumstead talking about his meals courtesy of his YouTube below:
More Professional Bodybuilding Diets
Did you enjoy the Chris Bumstead off-season diet? Check out the diets of other IFBB Pro League bodybuilders below:
- Michal Krizo’s Ultimate Workout and Diet Regimen for Legendary Gains
- Hunter Labrada Reveals 2023 Off-Season Meal Plan to Get Shredded
Follow us on Instagram, Facebook, and Twitter for more IFBB Pro diets!
References
- Mitchell, L., Slater, G., Hackett, D., Johnson, N., & O’connor, H. (2018). Physiological implications of preparing for a natural male bodybuilding competition. 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). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. 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). Role of “Western diet” in inflammatory autoimmune diseases. Current allergy and asthma reports, 14(1), 404. https://doi.org/10.1007/s11882-013-0404-6
