As the countdown to the 2023 Mr. Olympia competition intensifies, Chris Bumstead, the reigning champion of the Classic Physique division, opens up about the grueling regimen that fuels his quest for a fifth consecutive title.
In this exclusive look into Chris Bumstead’s pre-Olympia diet, we’ll delve into the meticulous details of his six-meal, high-protein, low-fat nutrition plan, thoughts on championship pressure, and unique challenges.
Get ready to discover the diet that powers the physique of this modern bodybuilding icon.
The Pressure of Being the Hunted Champion
Chris Bumstead’s journey to bodybuilding excellence has been nothing short of remarkable. Having claimed the prestigious Classic Physique Olympia title for four consecutive years (from 2019 to 2022), he has solidified his status as one of the sport’s elite.
However, his path to success has been challenging. In the lead-up to his 2022 Olympia victory, Chris Bumstead faced adversity on multiple fronts. He lost his brother-in-law, Iain Valliere, who served as his coach.
This loss would have been impossible for many, but Chris Bumstead persevered. He overcame a bicep tear during the competition, displaying unmatched determination and resilience.
As Chris Bumstead approaches the 2023 Olympia intending to secure his fifth consecutive title, he admits that the pressure of being the reigning champion has become a “crushing weight” on his shoulders.
Let’s examine the nutrition strategy that sustains him through this high-stakes journey.
Chris Bumstead’s 6-Meal Shredding Diet for 2023 Olympia
Meal 1 – Protein-Packed Pancakes
- 610 calories
- 54 grams of carbs
- 64 grams of protein
- 14 grams of fat
The ingredients include:
- 150 grams of egg whites
- 2 whole eggs
- 70 grams of oats
- 1 scoop of Sun Fiber
- 1 scoop of Collagen
- 1 scoop of BUM protein powder
- A tablespoon of pumpkin
- Monk fruit maple syrup (25-30 milliliters)
Chris Bumstead emphasizes “volume over everything” during his preparation, and these pancakes offer both taste and substance to kickstart his day.
Meal 2 – High-Protein Rice and Chicken
- 450 calories
- 58 grams of carbs
- 46 grams of protein
For his second meal, Chris Bumstead keeps it simple yet nutritionally potent:
- 200 grams of white rice
- 180 grams of chicken breast
- Shredded lettuce
- Sliced-up baby cucumbers
- Lemon juice
- Organic honey dijon honey mustard
- Coconut Secret
Chris Bumstead’s decision to switch from five to six meals daily reflects his escalating appetite during preparation, with hunger driving his desire for more frequent meals.
Meal 3 – Lean Ground Turkey and Potato
- 360 calories
- 40 grams of carbs
- 45 grams of protein
The third meal of the day is a lean and satisfying choice:
- 180 grams of 99% lean ground turkey
- 200 grams of cooked potato
- Reduced sugar and sodium ketchup
Despite its small size, Chris Bumstead refers to this meal affectionately as a “baby ass meal,” highlighting the importance of portion control during his prep.
Meal 4 – Fish, Rice, and Veggies
- 434 calories
- 57 grams of carbs
- 50 grams of protein
The fourth meal combines flavors and textures for a refreshing experience:
- Fried fish
- Broccoli slaw
- Shredded lettuce
Chris Bumstead appreciates this meal’s crunch and refreshment, even though it leaves him hungry, given that all these meals are typically under 500 calories.
Meal 5 – White Fish and Rice
- 200 grams of white fish (fresh Atlantic wild-caught cod)
- 150 grams of white rice
- Honey mustard
Meal 6 – Steak
200 grams of steak
- 2,730 Calories
- 257 grams of carbs
- 331 grams of protein
- 31 grams of fat
Facing Off Against Himself and the Competition
While these athletes set their sights on dethroning the reigning champion, Chris Bumstead sees himself as his primary adversary.
The Classic Physique division also underwent rule changes to level the playing field for shorter athletes. This has led to speculation that competitors with shorter statures might pose a more significant threat to Chris Bumstead’s reign.
However, he remains focused on his performance and maintaining the peak condition that has become his trademark.