{"id":15477,"date":"2017-09-20T17:31:23","date_gmt":"2017-09-20T17:31:23","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15477"},"modified":"2024-05-28T01:11:32","modified_gmt":"2024-05-28T00:11:32","slug":"chris-bumstead-workout-plan-diet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/chris-bumstead-plano-de-treino-dieta\/","title":{"rendered":"Chris Bumstead, the training plan and diet"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Athlete Chris Bumstead&#039;s training, diet and supplementation plan<\/strong><\/h2>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It was hard to guess that he would be crowned champion year, after year, after year.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If we&#039;re going to count, well, Chris Bumstead is the current Mr Olympia champion in Classic Physique with five consecutive wins.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That is, not only is such a significant success unlikely, but unfortunately, Cbum suffers from an autoimmune kidney disease. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This problem is characterized by the immune system attacking the body&#039;s own tissues, including the kidneys. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a result, symptoms such as swelling in the kidneys, as well as in the legs, back and abdomen, can be observed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Update:<\/strong> 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 The article is currently out of date.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-faq-block\"><div class=\"rank-math-faq-item\"><h3 class=\"rank-math-question\"> How tall and how much does Chris Bumstead weigh? <\/h3><div class=\"rank-math-answer\"> He is 1.83m tall and his weight varies between 102kg during competition and 118kg in the offseason. <\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">His training is anything but easy and has a lot of volume.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">He doesn&#039;t have specific rest days, choosing to rest only when he feels the need to.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your diet consists only of excellent quality foods, both in terms of macronutrients and micronutrients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the end you will also find the supplements used by Chris Bumstead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout A \u2013 Back<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dead weight<\/a> \u2013 4 sets x 10-8-8-Failure<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">Barbell row<\/a> \u2013 4 sets x 12-10-10-8 (2 sets in supination and 2 in pronation)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Wide pull on the machine<\/a> or <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/eleva\u00e7\u00f5es-assistidas.jpg\"  rel=\"noopener\">Wide grip assisted pull-ups<\/a> \u2013 4 sets x 12-15 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-na-m\u00e1quina-em-p\u00e9.jpg\"  rel=\"noopener\">Standing machine pull-up<\/a> \u2013 4 sets x 12-15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">Dumbbell row<\/a> \u2013 4 sets x 15-12-10-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Rowing on the machine<\/a> \u2013 3 sets x 20 reps<\/li>\n\n\n\n<li><a title=\"Hyperextensions\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensions<\/a> \u2013 2 sets x to failure<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide size-full\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg\" alt=\"Chris Bumstead\" class=\"wp-image-15504\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-70x70.jpg 70w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout B \u2013 Chest and biceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener\">Incline Chest Press<\/a> \u2013 5 sets x 15-15-12-12-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/supino-plano-smith.jpg\"  rel=\"noopener\">Flat bench press at smith<\/a> \u2013 4 sets x 12-10-8-8<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\">Slanted openings<\/a> \u2013 3 sets x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Cable openings<\/a> \u2013 3 sets x 15-12 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Push ups<\/a> \u2013 3 sets x To failure<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Curl with bar<\/a> \u2013 3 sets x 15 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-invertido.jpg\"  rel=\"noopener\">Barbell curl with inverted grip<\/a> \u2013 3 sets x To failure<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-concentrado-na-m\u00e1quina.jpg\"  rel=\"noopener\">Concentrated curl on the machine<\/a> \u2013 3 sets x 10-12 reps (Drop Set on 2nd and 3rd set, superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  data-type=\"page\" data-id=\"38097\" rel=\"noreferrer noopener\">Hammer Curl<\/a> \u2013 2 sets x 10-8 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout C \u2013 Hamstrings and glutes<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Leg curl<\/a> \u2013 4 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Deadlift with straight legs<\/a> \u2013 4 sets x 15-20 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/leg-curl-em-p\u00e9.png\"  rel=\"noopener\">Standing leg curl<\/a> \u2013 2 sets x 4-5 reps (Drop sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/agachamento-hack-invertido.jpg\"  rel=\"noopener\">Inverted hack squat<\/a> \u2013 4 sets x 15-20 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/flex\u00e3o-gl\u00fateos.jpg\"  rel=\"noopener\">Gluteal flexion<\/a> or <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/kickback-gluteos.jpg\"  rel=\"noopener\">Glute kickback<\/a> \u2013 3 sets x 12-15 reps<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg\"><img decoding=\"async\" width=\"900\" height=\"692\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg\" alt=\"chris bumstead classic physique\" class=\"wp-image-15506\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg 900w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-300x231.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-768x591.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-610x469.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-600x461.jpg 600w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout D \u2013 Shoulders and triceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Sides<\/a> \u2013 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Dumbbell shoulder press<\/a> \u2013 3 sets x 12 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/frontais-com-barra.jpg\"  rel=\"noopener\">Fronts with bar<\/a> \u2013 3 sets x 12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/posteriores-cabo.jpg\"  rel=\"noopener\">Hamstrings with rope<\/a> \u2013 4 sets x 20-15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">High row<\/a> \u2013 3 sets x 15-12-12 (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-a-frente-com-corda.jpg\"  rel=\"noopener\">Rope front pull<\/a> \u2013 3 sets x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/laterais-na-maquina.png\"  rel=\"noopener\">Sides on the machine<\/a> \u2013 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/fundos-no-banco.jpg\"  rel=\"noopener\">Funds in the bank<\/a> \u2013 4 sets x 12-15 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener\">Z-bar triceps to forehead<\/a> \u2013 4 sets x 12-15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/tricep-a-testa-invertido.jpg\"  rel=\"noopener\">Reverse Triceps with Barbell to Forehead<\/a> \u2013 4 sets x 8-10 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/extens\u00e3o-tr\u00edcep-com-cabo.jpg\"  rel=\"noopener\">Cable tricep extension<\/a> \u2013 3 sets x 12-10-8<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout E \u2013 Quadriceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Leg extension<\/a> \u2013 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Squat<\/a> \u2013 2 sets x 8 reps (heavier) and 6 sets x 10-12 reps (lighter)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Press<\/a> \u2013 4 sets x 40-30-20-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Leg extension<\/a> \u2013 4 sets x 15 reps (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Lunges<\/a> \u2013 4 sets x 6-8 reps<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg\"><img decoding=\"async\" width=\"902\" height=\"640\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg\" alt=\"chris bumstead diet\" class=\"wp-image-15508\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg 902w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-300x213.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-768x545.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-610x433.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-600x426.jpg 600w\" sizes=\"(max-width: 902px) 100vw, 902px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Food<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 1<\/strong><\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Oat<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 2<\/strong><\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Rice<\/li>\n\n\n\n<li>Vegetables<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 3<\/strong><\/li>\n\n\n\n<li>White fish<\/li>\n\n\n\n<li>Sweet potato<\/li>\n\n\n\n<li>Vegetables<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 4 (Pre-workout)<\/strong><\/li>\n\n\n\n<li>White fish<\/li>\n\n\n\n<li>Rice<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 5 (Post-workout)<\/strong><\/li>\n\n\n\n<li>Whey Isolate<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 6<\/strong><\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Sweet potato<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Asparagus<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Meal 7<\/strong><\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Vegetables<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variation in CBUM caloric intake<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Like all bodybuilding athletes, CBum strategically adapts his calorie intake depending on the phase he is in. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, if you are in the off-season, calories increase significantly, while when you are preparing to compete, they start to decrease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Competition season: around 3200 calories per day<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At this stage, your diet is meticulously planned, focusing on protein-rich foods such as lean meats, eggs, and protein supplements. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">He also consumes low-glycemic complex carbohydrates to provide sustained energy during workouts. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fat intake is minimized, prioritizing healthy sources such as avocado, nuts and vegetable oils.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Off season: about 5000 calories per day<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">During the Off Season, when the focus is on gaining muscle mass, CBum significantly increases its caloric consumption to approximately 5000 calories per day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This calorie level is necessary to support intense muscle growth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein intake is also high, often exceeding 2g per kg of body weight, to provide the building blocks needed for muscle repair and growth. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy sources of fats, such as avocado, coconut oil, and egg yolks, are incorporated in moderate amounts to support hormone production and overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">CBum&#039;s strategic approach to nutrition has no secret or magic trick. It&#039;s smart, as you&#039;d expect from an athlete of this level, but it&#039;s just one of the variables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide is-style-default\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"971\" height=\"630\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg\" alt=\"chris bumstead workout plan\" class=\"wp-image-15512\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg 971w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-300x195.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-768x498.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-610x396.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-600x389.jpg 600w\" sizes=\"(max-width: 971px) 100vw, 971px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Supplements<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, the supplements used by this athlete are below.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">Whey Protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener\">BCAA&#039;s<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener\">Glutamine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener\">Creatine Monohydrate<\/a><\/li>\n\n\n\n<li>Vitargo<\/li>\n\n\n\n<li>R-ALA<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener\">Multivitamin<\/a><\/li>\n\n\n\n<li>Fish oil<\/li>\n\n\n\n<li>Vitamin B Complex<\/li>\n\n\n\n<li>Vitamin C<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Social media<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/www.facebook.com\/Bumstead1995\/\" target=\"_blank\" rel=\"noopener\">Facebook Chris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Instagram Chris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.cbumfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chris Bumstead website<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sources:<\/strong> Simplyshredded.com, Flexonline.com and social media.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Athlete Chris Bumstead&#039;s training, diet and supplementation plan<\/p>","protected":false},"author":1218,"featured_media":15481,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"CBum Treino: Descobre o Plano de Sucesso de Bumstead","_seopress_titles_desc":"Descobre o treino intenso do CBum, os seus segredos de dieta e suplementa\u00e7\u00e3o. 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