Time is ticking for athletes preparing for the 2024 Mr. Olympia, and that includes Chris Bumstead, who sits atop the throne as the winningest champion of the Classic Physique category.
In a recent offering on YouTube, Chris Bumstead shared his monstrous off-season diet consisting of 4,551 calories 15 weeks from his scheduled title defense.
Since 2019, Chris Bumstead has ruled the Classic Physique Olympia. His impressive stature combined with hard muscle density has been a winning combination for years.
Even though injuries have plagued a few of his training camps, Chris Bumstead refused to let them define his career. Last year, he won the 2023 Olympia Classic Physique title despite a lat tear.
There are a handful of contenders seeking to take him out on the marquee stage, like Ramon Queiroz, Wesley Vissers, and Urs Kalecinski.
However, Chris Bumstead has made it clear that even if they are at 120 percent, he has the tools to leave Las Vegas as the champion.
With his off-season efforts underway, Cbum walked his fans through his latest diet.
Cbum Breaks Down Off-Season Diet for 2024 Mr. Olympia
Chris Bumstead’s off-season diet is a meticulous blend of high-calorie meals designed to fuel his intense training sessions and support muscle growth.
Here’s a detailed look at his 4,551-calorie full day of eating:
Meal 1: Steak and Oatmeal Breakfast
For his first meal of the day, Chris Bumstead enjoys a hearty combination of steak and oatmeal. This meal consists of:
- 2 filet mignon steaks (120 grams)
- Grass-fed butter
- 100 grams of oats
- 1.5 scoops of RAW protein shake
- Collagen powder
- 30 grams of almond butter
- Banana
- Blueberries
After growing tired of eggs for breakfast, Chris Bumstead switched to oatmeal and steak.
“My breakfast for like two months was eggs, avocado, oatmeal, and a shake, and I’ve just started to hate both avocado, sometimes, eggs a lot. And I just don’t like eating it anymore. So I’m going to have a little bit of steak, a little bit of oats, and a shake probably,” Chris Bumstead explained.
This meal reaches just under 1,000 calories and about 80 grams of protein.
Meal 2: Ground Turkey and Sweet Potato
For his second meal, which serves as his lunch, Chris Bumstead consumes:
- 250 grams of Japanese yellow sweet potato
- 225 grams of 93% ground turkey
This meal hovers around 700 calories. “I’m at the office and it is now 12:30, 12:28, so I got a call at 12:30 so I have to make this quick. I’m eating meal two right now. Courtney made the food actually,” says Chris Bumstead. “I believe this is right around 700 calories.”
Chris Bumstead emphasizes the importance of finding the right balance in his diet. “I have to balance some things and it’s all trial and error. There’s no secret to it. Just figuring out what works best for you, what’s going to digest for you, what can you eat more of.”
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Post-Workout Protein Shake
Following his workout, Chris Bumstead refuels with a protein shake consisting of:
- Dark Chocolate RAW protein powder (two scoops for 52 grams of protein)
- Evogen carb powder (50 grams)
Meal 3: Pasta with Ground Turkey
Chris Bumstead’s highest-calorie meal of the day is a pasta-based dish, including:
- Pasta imported from Italy
- 250 grams of ground turkey
- Olive oil
- Salt
“Next meal is going to be pasta, again it’s pasta, not pasta, and ground turkey. This is the GOAT meal for the off-season of being able to eat a lot. I have a really big fear suspicion that I’m eating so much rice that I’m beginning to build a food intolerance,” Chris Bumstead shared.
This meal packs in 1,336 calories, making it a hefty but necessary part of his diet.
Meal 4: Salmon and Rice
For his final meal of the day, Chris Bumstead opts for salmon, which is prepared with:
- Wild sockeye Alaskan salmon burgers (two for a total of 10 ounces)
- Half an avocado
- A tablespoon of olive oil
- 220 grams of rice
- Arugula
“This is going to be the last meal of the day. I typically will have a shake but everything was delayed today because of earlier today. I would just push all my meals and everything back. This is only my fourth meal right now,” he explained. He also noted that this was the first time he had vegetables in eight weeks, which he acknowledged was “really sad.”
Total Macros for the Day
Here are Chris Bumstead’s total macros for the day:
- Calories: 4,551
- Protein: 344 grams
- Carbohydrates: 419 grams
- Fats: 166 grams
Aside from dialing in his nutrition, recovery efforts remain one of Chris Bumstead’s top priorities from season to season.
To decrease general inflammation and slow down the body’s aging process, Chris Bumstead received intravenous stem cell therapy thanks to Dr. Khan.
With young and hungry contenders after his title, time will tell if Chris Bumstead has what it takes to pull off his sixth victory on the sport’s biggest stage.
Don’t miss him at the 2024 Mr. Olympia from October 10-13 later this year.
The Importance of Nutrition in Bodybuilding
In bodybuilding, nutrition is as crucial as training. The food an athlete consumes fuels their workouts, aids in recovery, and supports muscle growth.
Chris Bumstead’s diet reflects a deep understanding of the importance of macronutrients and meal timing to optimize performance and physique.
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Macronutrient Breakdown
Chris Bumstead’s diet is meticulously calculated to provide the right balance of macronutrients.
Protein is vital for muscle repair and growth, carbohydrates supply the energy needed for intense training sessions, and fats are essential for hormone production and overall health.
By consuming 344 grams of protein, 419 grams of carbohydrates, and 166 grams of fats daily, Chris Bumstead ensures his body gets what it needs to build and maintain muscle mass.
Meal Timing
The timing of meals is another critical factor in a bodybuilder’s diet. Eating at regular intervals helps maintain energy levels, supports metabolic rate, and ensures a steady supply of nutrients to the muscles.
Chris Bumstead’s meal plan, with meals spread throughout the day, reflects this approach.
Chris Bumstead’s Philosophy on Diet and Training
Chris Bumstead’s approach to diet and training is pragmatic and based on personal experience.
He emphasizes that finding the right balance is a matter of trial and error.
“There’s no secret to it. Just figuring out what works best for you, what’s going to digest for you, what can you eat more of,” he says.
Adapting to Preferences and Needs
Over time, Chris Bumstead has adapted his diet to suit his preferences and needs.
For example, after growing tired of eggs and avocado for breakfast, he switched to steak and oatmeal.
This adaptability is crucial for long-term adherence to a nutrition plan.
Athletes like Chris Bumstead can maintain their dietary regimen more effectively by making changes that keep meals enjoyable and sustainable.
The Role of Supplements
Supplements play a significant role in Chris Bumstead’s diet, particularly post-workout.
His protein shake with RAW protein powder and Evogen carb powder helps him recover from intense training sessions and ensures he meets his protein and carbohydrate needs.
While whole foods should always be the foundation of a diet, supplements can provide a convenient and effective way to fill in nutritional gaps.
Training and Recovery: Key Components of Success
For Chris Bumstead, training and recovery are two sides of the same coin. Both are essential for achieving peak performance and avoiding injuries.
Intense Training Regimen
Chris Bumstead’s training regimen is as rigorous as his diet. His workouts are designed to build muscle mass and improve strength while ensuring that he maintains the aesthetic qualities required for the Classic Physique category.
This involves a mix of heavy lifting, hypertrophy training, and functional exercises.
Importance of Recovery
Recovery is equally important, if not more so, than training itself. Without proper recovery, the body cannot repair and build muscle effectively.
Chris Bumstead’s recovery strategies include adequate sleep, proper nutrition, and advanced recovery techniques like intravenous stem cell therapy to reduce inflammation and support the body’s healing processes.
The Road to the 2024 Mr. Olympia
With the 2024 Mr. Olympia just 15 weeks away, every aspect of Chris Bumstead’s preparation is meticulously planned.
His diet, training, and recovery are all geared towards ensuring he can defend his title against a competitive field.
Competition and Motivation
Chris Bumstead faces stiff competition from athletes like Ramon Queiroz, Wesley Vissers, and Urs Kalecinski. However, his confidence remains unshaken.
He believes that even if his competitors are at their best, he has the tools and determination to emerge victorious.
This confidence is built on years of disciplined training, strategic nutrition, and relentless focus.
RELATED: Samson Dauda Shares Full Day of Eating for 2024 Mr. Olympia
Mental Preparation
Mental preparation is another crucial component of Chris Bumstead’s success.
Staying motivated and focused through the grueling preparation phase requires a strong mindset.
Visualization, goal setting, and maintaining a positive outlook are all strategies Chris Bumstead employs to stay on track.
Conclusion
Chris Bumstead’s 4,551-calorie off-season diet is a testament to the dedication and precision required to compete at the highest levels of bodybuilding.
His approach to nutrition, training, and recovery provides valuable insights for aspiring bodybuilders and fitness enthusiasts alike.
With the 2024 Mr. Olympia on the horizon, Chris Bumstead’s meticulous preparation underscores the importance of a holistic approach to bodybuilding success.
As Chris Bumstead continues to push the boundaries of what’s possible in the Classic Physique category, his journey inspires many.
Whether he’s sharing his diet, training tips, or recovery methods, Chris Bumstead remains a beacon of excellence in the bodybuilding community.
With his eyes set on another Olympia victory, the world will be watching as he takes the stage to defend his title.