Chris Bumstead Shares Sub-3,000 Calorie Diet 6 Weeks From Olympia

CBum is experiencing hunger pains during his cut for Olympia 2023. 

Embarking on a bodybuilding cutting phase is both challenging and immensely rewarding. It aims to optimize fat loss while preserving hard-earned muscle mass. Typically aligned with competition time, bodybuilders strategically reduce calorie intake to achieve a leaner and more defined physique (1). Let’s examine Chris Bumstead’s Mr. Olympia diet six weeks out from the competition. Generation Iron got an exclusive interview with CBum in his home. 

To start your cutting diet, you need first to check out how many calories you need to do so. Details like your sex, size, and age affect this. Knowing this will let you know how many calories to consume daily to lose weight, but also retain your hard earned muscle.

Chris Bumstead, the current Mr. Olympia Classic Physique title holder, took to YouTube to share his cutting diet as part of preparations for the competition. In August of this year, the IFBB Pro League raised the weight cap for each class of his division, which means that he has to bring a bigger physique to compete and keep his title.

This video was shared on Bumstead’s channel six weeks after the Mr. Olympia competition. Cutting diets usually lasts 2-4 months, depending on your goals (2). Chris Bumstead’s sub-3000 calorie diet six weeks from Olympia falls in that range. We also include essential tips you can apply when doing a cutting diet.

Chris Bumstead Sub-3000 Calorie Olympia Cutting Diet 

This sub-3000 calorie diet is very different from the 3500-plus calorie diet we saw Chris Bumstead take during his bulking phase. He explains that some challenges he faces with the change include hunger and nausea when he wakes up. Bumstead has six meals, and here’s a breakdown of what he eats on a typical cutting day.

Meal 1 

• Protein — 64 grams
• Carbohydrates — 54 grams
• Fats — 14 grams
• Calories — 619

By blending the ingredients below, Chris Bumstead creates a protein pancake for this meal. He explains that the pumpkin stops the pancake from drying out. He also spices his pancake with salt and cinnamon. 

• 150g of Egg Whites
• Two Whole Eggs
• 70g of Oats
• 20g of Isolate Whey Protein Powder
• 40g of Pumpkin
• 1 Scoop of Marine Collagen
• 1 Scoop of Tomorrow’s Nutrition Sun Fiber
• 50mm of Water

Meal 2 

• Protein — 46 grams
• Carbohydrates — 58 grams
• Fats — 4-6 grams 
• Calories — 450

While making meal two, Chris Bumstead talks about transitioning from five to six meals to keep his metabolism high and help with cravings. He also says he includes 180-200g of animal protein every meal to ensure he doesn’t lose muscle.

• 200g of White Rice
• 180g of Chicken Breast
• Baby Cucumber 
• Shredded Lettuce 
• The dressing contains coconut aminos, lemon, and honey Dijon mustard.

Meal 3 

• Protein — 45 grams
• Carbohydrates — 40 grams
• Fat — 13-18.4 grams
• Calories — 360

Meal three is Chris Bumstead’s pre-cardio meal. Research shows that combining cardio with weightlifting and a cutting diet is effective for losing weight and maintaining muscle (3). Bumstead also states that he adds a different condiment to each meal for flavor. 

• 180g of Lean Ground Turkey
• 200g of White Potatoes
• Sriracha Sauce

Meal 4 

• Protein — 40 grams
• Carbohydrates — 57 grams
• Fat — 2.2-2.4 grams
• Calories — 434

Chris Bumstead regularly includes baby cucumber and shredded lettuce in his meals. This is good because they are a rich source of fiber, minerals, vitamins, and antioxidants but are low in calories. Bumstead also takes a shake containing two scoops of Isolate whey powder and one cup of water as a snack. This added about 260 calories and had been frozen overnight and put in an ice cream machine.

• 200g of Whitefish
• 200g of White Rice 
• Baby Cucumber 
• Shredded Lettuce 
• Broccoli Slaw
• Mustard Sauce Dressing

Meal 5 

• Protein — 40 grams 
• Carbohydrates — 57 grams
• Fats — 2.4-4 grams
• Calories — 434

This meal almost repeats meal four, but Bumstead removes the Broccoli Slaw.

• 200g of Whitefish
• 200g of White Rice
• Honey Mustard Sauce
• Shredded Lettuce 

Meal 6 

• Protein — 40 grams
• Carbohydrates — 57 grams
• Fats — 2.2-4.4 grams
• Calories — 434

Meal six is Chris Bumstead’s final meal of the day. He has grilled steak before bed as this helps to reduce your risk of going into a catabolic state where your body burns muscles for energy while you sleep.

• 200g of Steak

Below is what CBum had in total for the day: 

• Proteins — 331 grams
• Carbohydrates — 257 grams
• Fats — 31 grams
• Calories — 2730

Chris Bumstead’s Olympia Diet Takeaways for an Effective Cut

If you’re getting started on or currently undergoing a cutting diet, here are some tips that you might find helpful.

• Eating foods rich in fiber will help you stay fuller for longer. Chris Bumstead has baby cucumbers and shredded lettuce as his fiber sources.
• Drink lots of water to keep your muscles and body hydrated. Drinking water also helps to curb your appetite and temporarily increases your metabolism. 
• Combining cardio with lifting weights is effective for fat loss and improves muscle definition. 
• Preparing your meals before time can help you stay on track and maintain your diet. For example, Bumstead freezes his drink overnight to make his protein-rich snack. 
• Avoid sugary drinks. While they contain carbs, they won’t help you meet your protein goals.

Watch the full video of CBum’s diet below:

CBum is looking for his fifth Olympia title. 2023 Olympia will be held Nov. 2-5, in Orlando, FL. Will the champ’s drastic cut pay off? Tune in as we continue to share insight on how elite competitors are prepping for the biggest stage in bodybuilding.

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References

1. 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
2. Roberts, B. M., Helms, E. R., Trexler, E. T., & Fitschen, P. J. (2020). Nutritional Recommendations for Physique Athletes. Journal of human kinetics, 71, 79–108. https://doi.org/10.2478/hukin-2019-0096 
3. Gentil, P., de Lira, C. A. B., Paoli, A., Dos Santos, J. A. B., da Silva, R. D. T., Junior, J. R. P., da Silva, E. P., & Magosso, R. F. (2017). Nutrition, Pharmacological and Training Strategies Adopted by Six Bodybuilders: Case Report and Critical Review. European journal of translational myology, 27(1), 6247. https://doi.org/10.4081/ejtm.2017.6247