Athlete Chris Bumstead's training, diet and supplementation plan
Chris Bumstead was a promising 22-year-old athlete who had made his Olympia debut in the Classic Physique category and had performed very well. He came in second place.
It was hard to guess that he would be crowned champion year, after year, after year.
If we're going to count, well, Chris Bumstead is the current Mr Olympia champion in Classic Physique with five consecutive wins.
That is, not only is such a significant success unlikely, but unfortunately, Cbum suffers from an autoimmune kidney disease.
This problem is characterized by the immune system attacking the body's own tissues, including the kidneys.
As a result, symptoms such as swelling in the kidneys, as well as in the legs, back and abdomen, can be observed.
Update: Cbum really debuted with an excellent performance, but at the moment, he is Mr Olympia in the Classic Physique category. His evolution has been enormous and the article will soon be updated to reflect this. The article is currently out of date.
How tall and how much does Chris Bumstead weigh?
His training is anything but easy and has a lot of volume.
He doesn't have specific rest days, choosing to rest only when he feels the need to.
Your diet consists only of excellent quality foods, both in terms of macronutrients and micronutrients.
At the end you will also find the supplements used by Chris Bumstead.
Workout A – Back
- Dead weight – 4 sets x 10-8-8-Failure
- Barbell row – 4 sets x 12-10-10-8 (2 sets in supination and 2 in pronation)
- Wide pull on the machine or Wide grip assisted pull-ups – 4 sets x 12-15 reps (Superset)
- Standing machine pull-up – 4 sets x 12-15 reps
- Dumbbell row – 4 sets x 15-12-10-10
- Rowing on the machine – 3 sets x 20 reps
- Hyperextensions – 2 sets x to failure
Workout B – Chest and biceps
- Incline Chest Press – 5 sets x 15-15-12-12-10
- Flat bench press at smith – 4 sets x 12-10-8-8
- Slanted openings – 3 sets x 15-12-12
- Cable openings – 3 sets x 15-12 reps (Superset)
- Push ups – 3 sets x To failure
- Curl with bar – 3 sets x 15 reps (Superset)
- Barbell curl with inverted grip – 3 sets x To failure
- Concentrated curl on the machine – 3 sets x 10-12 reps (Drop Set on 2nd and 3rd set, superset)
- Hammer Curl – 2 sets x 10-8 reps
Workout C – Hamstrings and glutes
- Leg curl – 4 sets x 15 reps
- Deadlift with straight legs – 4 sets x 15-20 reps
- Standing leg curl – 2 sets x 4-5 reps (Drop sets)
- Inverted hack squat – 4 sets x 15-20 reps
- Gluteal flexion or Glute kickback – 3 sets x 12-15 reps
Workout D – Shoulders and triceps
- Sides – 3 sets x 15 reps
- Dumbbell shoulder press – 3 sets x 12 reps (Superset)
- Fronts with bar – 3 sets x 12 reps
- Hamstrings with rope – 4 sets x 20-15-12-12
- High row – 3 sets x 15-12-12 (Superset)
- Rope front pull – 3 sets x 15-12-12
- Sides on the machine – 3 sets x 15 reps
- Funds in the bank – 4 sets x 12-15 reps (Superset)
- Z-bar triceps to forehead – 4 sets x 12-15 reps
- Reverse Triceps with Barbell to Forehead – 4 sets x 8-10 reps
- Cable tricep extension – 3 sets x 12-10-8
Workout E – Quadriceps
- Leg extension – 3 sets x 15 reps
- Squat – 2 sets x 8 reps (heavier) and 6 sets x 10-12 reps (lighter)
- Press – 4 sets x 40-30-20-10
- Leg extension – 4 sets x 15 reps (Superset)
- Lunges – 4 sets x 6-8 reps
Food
Update. Below you will find an old diet shared by Chris, while currently the information we have obtained is placed at the end of this old diet.
- Meal 1
- Eggs
- Oat
- Meal 2
- Chicken
- Rice
- Vegetables
- Meal 3
- White fish
- Sweet potato
- Vegetables
- Meal 4 (Pre-workout)
- White fish
- Rice
- Meal 5 (Post-workout)
- Whey Isolate
- Meal 6
- Chicken
- Sweet potato
- Broccoli
- Asparagus
- Meal 7
- Eggs
- Vegetables
Variation in CBUM caloric intake
Like all bodybuilding athletes, CBum strategically adapts his calorie intake depending on the phase he is in.
Now, if you are in the off-season, calories increase significantly, while when you are preparing to compete, they start to decrease.
This approach allows for the typical gain of muscle mass during the Off Season, and the desired fat burning when the goal is to compete.
Competition season: around 3200 calories per day
During the competitive period, when the main objective is to reduce body fat and highlight muscle definition, CBum reduces his caloric intake to approximately 3200 calories per day.
This controlled reduction in calories, combined with intense training, allows you to achieve an extremely low level of body fat while maintaining the greatest possible amount of muscle mass.
At this stage, your diet is meticulously planned, focusing on protein-rich foods such as lean meats, eggs, and protein supplements.
He also consumes low-glycemic complex carbohydrates to provide sustained energy during workouts.
Fat intake is minimized, prioritizing healthy sources such as avocado, nuts and vegetable oils.
Off season: about 5000 calories per day
During the Off Season, when the focus is on gaining muscle mass, CBum significantly increases its caloric consumption to approximately 5000 calories per day.
This calorie level is necessary to support intense muscle growth.
During this phase, he increases his carbohydrate intake, including sources such as sweet potatoes, brown rice and oats, to maximize muscle glycogen stores and promote protein synthesis.
Protein intake is also high, often exceeding 2g per kg of body weight, to provide the building blocks needed for muscle repair and growth.
Healthy sources of fats, such as avocado, coconut oil, and egg yolks, are incorporated in moderate amounts to support hormone production and overall health.
In short
CBum's strategic approach to nutrition has no secret or magic trick. It's smart, as you'd expect from an athlete of this level, but it's just one of the variables.
Combined with intense training and discipline that he certainly has, or he would not have reached this level, rest and everything that involves a high-performance athlete, make him champion year after year in his category.
Supplements
Finally, the supplements used by this athlete are below.
- Whey Protein
- BCAA's
- Glutamine
- Creatine Monohydrate
- Vitargo
- R-ALA
- Multivitamin
- Fish oil
- Vitamin B Complex
- Vitamin C
- Sources: Simplyshredded.com, Flexonline.com and social media.
His wing is very impressive, how he manages to make it wide!
WHAT ABOUT ANBOLIZING STEROIDS? TRAINING, TIME AND AGE HELP BUT…..?
This article is factual.
Bumstead does not si allena in this way.
I suoi allenamenti read on YouTube.
This article is published in 2017 when Chris ancora 22 years ago and at the moment the publication did not aveva ancora until the first post.
Abbiamo inserto un avviso all'inizio che rifletteva la necessità di aggiornare l'articolo, cosa che purtroppo non è avvenuta.
Abbiamo rafforzato l'avviso que non era aggiornato e abbiamo anche aggiornato gli indirizzi di Instagram e del site web.
Riassunto. Is it a question of your current planning? It's very unlikely. But even if the article is not an ongoing one, it is always interesting to know what kind of improvement you have followed along your journey.