Chris Bumstead, the training plan and diet

Athlete Chris Bumstead's training, diet and supplementation plan

Chris Bumstead was a promising 22-year-old athlete who had made his debut at the Olympia, in the Classic Physique category, and immediately performed excellently. Second place.

It was difficult to guess that he would become champion year after year after year.

If we count, well, Chris Bumstead is the current Mr Olympia champion in Classic Physique with five consecutive victories.

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 the legs, back and abdomen may be observed.

Update: Cbum really debuted with an excellent performance, but at the moment, he is Mr Olympia in the Classic Physique category. Its evolution has been enormous and the article will soon be updated to reflect this. The article is currently out of date.

Your training is anything but easy and requires a lot of volume.

There are no specific rest days, choosing to rest only when you feel the need.

Their 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.

Training A – Back

• Dead weight – 4 series x 10-8-8-Fail
• Barbell row – 4 sets x 12-10-10-8 (2 sets in supination and 2 in pronation)
• Wide pull on the machine or Assisted lifts with wide handle – 4 sets x 10-12 repetitions (Superset)
• Standing machine pull – 4 sets x 12-15 repetitions
• Dumbbell row – 4 series x 15-12-10-10
• Rowing on the machine – 3 sets x 20 repetitions
• Hyperextensions – 3 sets x Until failure

Training B – Chest and biceps

• Incline Chest Press – 5 series x 15-15-12-12-10
• Flat bench press at smith – 4 series x 12-10-8-8
• Slanted openings – 3 series x 15-12-12
• Cable openings – 3 sets x 15-12 repetitions (Superset)
• Push ups – 3 sets x Until failure
• Curl with bar – 3 sets x 15 repetitions (Superset)
• Barbell curl with inverted grip – 3 sets x Until failure
• Curl concentrated on the machine – 3 sets x 10-12 repetitions (Drop Set in the 2nd and 3rd series, superset)
• Hammer Curl – 2 sets x 10-8 repetitions

Training C – Hamstrings and glutes

• Leg curl – 4 sets x 15 repetitions
• Deadlift with straight legs – 4 sets x 15-20 repetitions
• Standing leg curl – 2 sets x 4-5 repetitions (Drop sets)
• Inverted hack squat – 4 sets x 15-20 repetitions
• Glute flexion or Glute kickback – 3 sets x 12-15 repetitions

Training D – Shoulders and triceps

• Sides – 3 sets x 15 repetitions
• Dumbbell shoulder press – 3 sets x 12 repetitions (Superset)
• Fronts with bar – 3 sets x 12 repetitions
• Hamstrings with rope – 4 series x 20-15-12-12
• High row – 3 series x 15-12-12 (Superseries)
• Rope front pull – 3 series x 15-12-12
• Sides on the machine – 3 sets x 15 repetitions
• Funds in the bank – 4 sets x 10-12 repetitions (Superset)
• Triceps with Z-bar to forehead – 4 sets x 12-15 repetitions
• Tricep with inverted overhead bar – 4 sets x 8-10 repetitions
• Cable triceps extension – 3 series x 12-10-8

Training E – Quadriceps

• Leg extension – 3 sets x 15 repetitions
• Squat – 2 sets x 8 reps (heavier) and 6 sets x 10-12 reps (less heavy)
• Press – 4 series x 40-30-20-10
• Leg extension – 4 sets x 15 repetitions (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 obtained we put 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 caloric intake according to the phase he is in.

Now, if you're in the off-season, your calories go up a lot, while when you're getting ready to compete, they start to go down.

This approach allows for the typical gain in muscle mass during Off Season, and the desired fat burning when the objective is to compete.

Competition season: around 3200 calories per day

During the competitive period, when the main objective is to reduce body fat and enhance muscle definition, CBum reduces your caloric intake to approximately 3200 calories per day.

This controlled calorie reduction, combined with intense training, allows you to achieve an extremely low level of body fat while maintaining as much muscle mass as possible.

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.

Out of season: around 5000 calories per day

During the Off Season, when the focus is on gaining muscle mass, CBum significantly increases your caloric consumption to approximately 5000 calories per day.

This caloric 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 reserves and promote protein synthesis.

Protein intake is also high, often exceeding 2g per kg of body weight, to provide the building blocks necessary 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 secrets or magic tricks. He's intelligent, 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 they certainly have, or they wouldn't have reached this level, rest and everything that involves a highly competitive athlete, make them champion year after year in their category.

Supplements

Finally, the supplements used by this athlete are low.

• Whey Protein
• BCAA?s
• Glutamine
• Creatine Monohydrate
• Vitargo
• R-ALA
• Multivitamin
• Fish oil
• Vitamin B Complex
• Vitamin C

• Social media
• Facebook Chris Bumstead
• Instagram Chris Bumstead
• Chris Bumstead website

• Sources: Simplyshredded.com, Flexonline.com and social media.