Chris Bumstead continues to keep his fans updated on his diet and back day routine.
We are officially less than three weeks away from Chris Bumstead attempting to win his fourth consecutive Classic Physique Olympia title at the 2022 Olympia show taking place on the weekend of Dec. 16-18, 2022 in Las Vegas. Bumstead has remained active, sharing updates with his fans and took to YouTube for another video showing off a workout.
In 2019, Bumstead took over as the champ in Classic Physique and has not relinquished the title since. He will once again be the favorite in a growing division with the talent expanding each year.
On Thursday, Bumstead took to YouTube to give an update on his diet plans, along with a full back workout.
Chris Bumstead Diet Update
The holidays are a busy time, especially in the kitchen. Thanksgiving just passed and Chris Bumstead used this as a high carb day, despite not indulging in the traditional holiday foods.
“I had a high carb day on Thanksgiving. No Thanksgiving food. I did have a slice of turkey breast but none of the good food.”
Bumstead used this day to eat 450 grams of carbs and followed up the next day with 350 more. He admitted that it was a lot of food and it might not be as fun as some might think.
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“I’ve been having steak and salmon with almost every meal. And some avocado. High carb days aren’t as fun as people think they are. It’s a lot more optimal to eat healthy food. The same food that you have been eating at a higher amount.”
Bumstead shared that he will be releasing a full day of eating soon but for now, just gave a quick update. The biggest change was his use of salt, which he is putting on every meal now.
“Also, I’ve been tracking my salt pretty specifically. I’ve been putting 1/8 of a teaspoon on every meal. Then my pre-workout meal and breakfast meal, I’ve been putting two 1/8 of a teaspoon. I’ve been super consistent with that so when I don’t have carbs, I do a little less sodium and little bit less water so my weight doesn’t fluctuate.”
Chris Bumstead Back Workout
- Lat pulldown – Warmup
- T-Bar Rows
- Single-Arm Machine Rows
- Row Machine
- Cable Pulldowns
- Alternating Dumbbell Curls
- Machine Preacher Curls
Lat Pulldowns
Chris Bumstead began the workout with lat pulldowns. He used wide grips followed by reverse grips. This workouts pumps blood to the back and sets the tone for the rest of the workout. Bumstead broke down what to expect during this back day routine.
“We’re hit some machines, maybe some dumbbells. No crazy rows here today. And just try to control it. Squeeze the shit out of my back. Get it shredded and have a good back day.”
T-Bar Rows
The next exercise is T-Bar rows. Following the number of sets, which were not specified, Bumstead answered a question on how he feels during workouts.
“I’m probably equally as tired this time out but much leaner. By the time I was this lean, I was like 1.5 weeks out, two weeks out. By the time I got this lean, I was way more tired. So relatively, probably less tired. And that’s a good thing. That means I can eat more food.”
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Single-Arm Machine Rows
Bumstead implemented the rest-pause method during this workout and it was used to exhaust. To this point, he has worked on conditioning and feels as though he is “depleted,” which is necessary to get shredded.
“Normally, I can like do a set, rest pause 30 seconds, pull it again for six or eight. It’s not there right now but it’s a beautiful thing. It means I’m depleted, getting leaner. You gotta be depleted to get shredded.”
Cable Pulldowns
The workout ended with Chris Bumstead doing cable pulldowns, followed by some biceps and posing. Hany Rambod gave Bumstead the option between posing and cardio.
“Finishing off, last back exercise, some pullovers. Then I’m going to do a little biceps, little abs. Then, Hany said either a little posing or cardio. If no one is in the posing room, I’ll pose.”
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