Three-time Classic Physique Olympia winner Chris Bumstead is open about his preparation to defend his title and seek a four-peat at the 2022 Olympia. Aside from posting about his workouts, Bumstead also sheds light on his nutrition and food prep throughout his prep.
On his YouTube channel, Bumstead published a video covering a full day of eating on Nov. 14, 2022. He was five and a half weeks out from the 2022 Olympia at the video recording time. He didn’t share macro details, but he did go in-depth for each meal. Check it out below:
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Meal One — “C-Bum Protein Pancakes”
Bumstead’s first meal of the day comes after 45 minutes of cardio in the morning. He takes 90 grams of oats and breaks them down into oat flour. He then adds 200-220 grams of egg whites, one whole egg, and vanilla protein powder.
Bumstead adds 60-70 grams of pumpkin for taste, fiber, glutamine, and a small amount of vanilla extract. He then took that combination and used it as pancake batter. He added cinnamon, pumpkin spice, and almond butter.
Meal Two — Chicken, Rice, & Green Beans
The second meal of his day was pre-made and stored in a container for when he was at his office. It contained 180 grams of chicken breast, 200 grams of white rice, and 70 grams of green beans.
These are lightly salted, and when I’m at the office, that’s literally it.
Bumstead previously enjoyed sauces, but his new coach, Hany Rambod, had advised him to skip sauces and eat plain food for this prep.
Meal Three — White Fish, Rice, & Greens
Bumstead’s third meal would typically be his pre-workout, but he wasn’t training on this day. This meal included 200 grams of cod, 200 grams of white rice, broccoli, and shredded lettuce. He also added coconut aminos for extra taste.
Meal Four — Fish, Potatoes, and a Protein Shake
The three-time Olympia champion typically has a protein shake but opted for a hot meal. The menu for this meal included 350 grams of raw white potatoes with another 250 grams of white fish.
Bumstead previously said he would alternate between cod and haddock. As he and Rambod adjust the diet, they focus on adding or subtracting complete sources of protein, carbs, or fats. After Bumstead finished, he mixed two scoops (50 grams) of protein powder with ice and water to make ice cream.
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Meal Five — Salmon and Green Beans
The final meal of Bumstead’s day included 200 grams of salmon and 75 grams of green beans prepared in an air fryer. He showed his array of supplements that he takes at the end of the day, including magnesium. He suggested bison or steak can substitute the salmon since they also have slightly higher levels of fats.
Bumstead seeks to become the first four-time Classic Physique Olympia winner in the division’s history. He will face off against two-time Classic Physique Olympia champ Breon Ansley, two-time Arnold Classic Physique winner Terrence Ruffin, and the other qualified athletes taking the stage at the 2022 Olympia Weekend in Las Vegas, NV on the weekend of Dec. 16-18, 2022.
Featured image: @cbum on Instagram