Chris Bumstead Diet Plan and Workout Routine

Chris Bumstead is a classic physique bodybuilder, fitness expert and personal trainer who has helped many clients achieve their fitness goals. 

One of the key components of his approach is a personalised diet plan tailored to each individual’s needs and goals.

As a pro bodybuilder, Chris Bumstead won the Olympia contest 4 times in a row. He won the Olympia 2022 after competing against Ramon Dino, Urs Kalecinski, Breon Ansley, and Mike Sommerfeld.

Chris Bumstead Diet Cutting Plan

Chris Bumstead Diet Plan and Workout Routine
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If you want to cut body fat like Chris Bumstead, Chris Bustead’s cutting plan is designed to assist you in losing weight while preserving lean muscle mass. 

This diet typically reduces calorie intake while providing the nutrients your body needs to maintain muscle mass and energy levels. Chris Bumstead recommends consuming a diet high in protein, moderate in carbohydrates, and low in fat. 

He recommends eating lean protein sources such as chicken, turkey, fish, and tofu, along with complex carbohydrates such as brown rice, sweet potatoes, and quinoa. Vegetables should also be a key diet component, providing essential vitamins, minerals, and fibre.

Chris Bumstead Diet Bulking Plan

chris bumstead diet and workout plan
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Chris Bumstead’s bulking plan can help you reach your dreams if you want to build muscle mass. This plan typically involves consuming more calories than your body burns daily and a diet high in protein, carbohydrates, and healthy fats.

Chris Bumstead recommends consuming a diet high in protein, such as chicken, turkey, lean beef, fish, and eggs, along with complex carbohydrates, such as brown rice, whole wheat bread, and oats. Healthy fats such as avocados, nuts, and olive oil can also be included in the diet.

Chris Bumstead Eating Plan

chris bumstead food plan
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Chris Bumstead’s eating plan is designed to give your body the nutrients it needs to support your fitness goals. This plan typically involves consuming small, frequent daily meals to maintain energy levels and prevent overeating.

Chris Bumstead recommends starting your day with a nutritious breakfast, such as eggs, oatmeal, or Greek yoghurt. 

He suggests eating 5-6 small meals throughout the day, each consisting of a source of protein, complex carbohydrates, and vegetables.

Chris Bumstead Meal Plan

chris bumstead meal plan
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Chris Bumstead’s meal plan is designed to give your body the nutrients to support your fitness goals while satisfying your taste buds. 

This plan typically involves creating meals that are balanced in terms of macronutrients and packed with flavour.

Chris Bumstead 1st Meal

  • 4 egg whites
  • 1 whole egg
  • 1/2 cup of oatmeal
  • 1/2 cup of mixed berries
  • 1 scoop of whey protein

Chris Bumstead 2nd Meal

  • 1 can of tuna
  • 2 slices of whole wheat bread
  • 1/2 avocado
  • 1/2 cup of cucumber slices

Chris Bumstead 3rd Meal

  • 4 oz of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of mixed vegetables (broccoli, carrots, peppers)
  • 1 tablespoon of olive oil

Chris Bumstead 4th Meal

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced peaches
  • 1 tablespoon of chia seeds

Chris Bumstead 5th Meal

  • 4 oz of grilled salmon
  • 1 cup of quinoa
  • 1 cup of mixed vegetables (asparagus, zucchini, cauliflower)
  • 1 tablespoon of almond butter

Chris Bumstead 6th Meal

  • 1 scoop of casein protein
  • 1 tablespoon of natural peanut butter
  • 1 cup of unsweetened almond milk

Chris Bumstead Nutrition Plan

chris bumstead nutrition plan
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Chris Bumstead’s nutrition plan focuses on providing your body with the essential nutrients to support your fitness goals. This plan typically involves consuming a balanced diet that includes a variety of nutrient-dense foods.

Chris Bumstead recommends consuming a diet rich in lean protein sources, such as chicken, turkey, fish, tofu, and beans. 

Complex carbohydrates such as brown rice, quinoa, and sweet potatoes should also be included in the diet, along with various vegetables and fruits. 

Chris Bumstead Supplements

chris bumstead supplement company
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Chris Bumstead uses a variety of supplements to support his diet and training. His supplement stack includes protein powder, creatine, BCAAs, and a multivitamin. He believes supplements can help fill nutrient gaps in his diet and support muscle growth.

Chris Bumstead Workout Routine

Chris Bumstead, commonly known as CBum, follows a well-structured workout split to sculpt and maintain his impressive physique.

Standing six feet tall, Bumstead has an athletic build honed through his dedication to bodybuilding. Let’s take a look at his workout routine.

CBum often trains alongside Ian Valliere, a bodybuilder who happens to be his sister’s boyfriend. The two have supported each other’s progress and pushed their limits to achieve remarkable results.

Here is a detailed breakdown of his workout split:

Monday: Back Workout

Deadlifts4 Sets, 10 to 12 Reps
Bent-over Rows4 Sets, 10 to 12 Reps
Lat Pulldown4 Sets, 10 to 12 Reps
Straight Arm Lat Pulldowns4 Sets, 10 to 15 Reps
Dumbbell Rows4 Sets, 10 to 12 Reps
Machine Row4 Sets, 10 to 12 Reps
Hyper Extensions2 Sets to Failure

Tuesday: Chest and Biceps Workout

Incline Dumbbell Press5 Sets, 10 to 15 Reps
Bench Press4 Sets, 10 to 12 Reps
Incline Flyes3 Sets, 10 to 12 Reps
Cable Flyes3 Sets, 10 to 12 Reps
Push Ups3 Sets to Failure
Barbell Curls4 Sets, 10 to 12 Reps
Preacher Curls3 Sets, 10 to 12 Reps
Hammer Curls3 Sets, 10 to 12 Reps

Wednesday: Glutes and Hamstrings Workout

Leg Curls4 Sets, 10 to 15 Reps
Romanian Deadlifts4 Sets, 15 to 20 Reps
Standing Leg Curls4 Sets, 10 Reps
Reverse Hack Squats3 Sets, 10 to 12 Reps
Glute Kickbacks4 Sets, 10 to 12 Reps

Thursday: Shoulders and Triceps Workout

Dumbbell Lateral Raises3 Sets, 10 to 12 Reps
Dumbbell Shoulder Press3 Sets, 10 to 12 Reps
Barbell Front Raise3 Sets, 10 to 12 Reps
Single Arm Cable Raise4 Sets, 10 to 12 Reps
Upright Rows3 Sets, 10 to 12 Reps
Face Pulls3 Sets, 10 to 12 Reps
Machine Lateral Raises3 Sets, 10 to 12 Reps
Dips3 Sets, 10 to 12 Reps
Skull Crushers3 Sets, 10 to 12 Reps
Cable Kickbacks4 Sets, 10 to 12 Reps

Friday: Quads Workout

Leg Extensions3 Sets (15 Reps)
Back Squats6 Sets (10 to 12 Reps)
Leg Press4 Sets, 12 to 20 Reps
Standing Lunges4 Sets, 10 to 12 Reps
Standing Calf Raises4 Sets, 10 to 12 Reps
Hip Adductors4 Sets, 10 to 12 Reps

Saturday and Sunday: Rest

  • Rest and Recovery

FAQs

What Chris Bumstead Eats in a Day?

Chris Bumstead follows a diet plan of six meals daily and aims to consume around 6,500 calories daily. He prioritizes clean eating and chooses foods like chicken, potatoes, rice, and steak to fuel his body. 

Bumstead makes sure to eat enough to meet his body’s needs and even includes Ezekiel bread with almond butter in his rice and chicken meals.

How Much Does Chris Bumstead Eat a Day?

Chris Bumstead consumes around 6,500 calories daily.

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