Competitive bodybuilders typically prioritize diet as competitions near, adopting a meticulous approach to nutrition during the prep to achieve and maintain peak conditioning.
On Sept. 16, 2024, reigning five-time Classic Physique Olympia champ Chris Bumstead offered an intimate look into his 2,806-calorie diet 4.5 weeks out from the 2024 Olympia. Below is a breakdown of everything Bumstead eats en route to his potential sixth consecutive Olympia title.
[Related: 12 Best Pre-Workouts]
Meal One
- Hash browns — 150 grams
- Oats — 40 grams
- Egg whites — Four
- Whole eggs scrambled — Two
- Protein powder — One scoop
Meal One Macronutrients
- Protein — 63 grams
- Carbs — 57 grams
- Fats — 14 grams
- Calories — 606
Breakfast is Bumstead’s largest meal of the day. He regularly switches up his morning menu to keep things exciting and prevent diet fatigue.
Meal Two
- Wild Alaskan cod — 200 grams
- White rice — 200 grams
- Asparagus
Meal Two Macronutrients
- Protein — 46 grams
- Carbs — 55 grams
- Fats — 7 grams
- Calories — 500
During prep, Bumstead’s pre-workout meal replaced his usual lettuce with asparagus, as the former caused bloating and gas. Asparagus, rich in fiber, aids digestion, while its antioxidant properties combat free radicals and oxidative stress.
Bumstead’s Pre-Workout Supplement Stack
- RAW Thavage
- RAW Pump
- Resveratrol (red grape seed extract)
- Cognism
- Alpha GPC
Meal Three
- Wild Alaskan cod — 200 grams
- White rice — 200 grams
- Asparagus
Meal Three Macronutrients
- Protein — 46 grams
- Carbs — 55 grams
- Fats — 7 grams
- Calories — 500
Bumstead’s post-workout meal mirrors his second meal. There are no secrets to building an Olympia-caliber physique—consistency and discipline are the most important factors for success as a competitive bodybuilder.
Meal Four
- Baked mashed sweet potatoes — 150 grams
- Chicken — 200 grams
- Asparagus
Meal Four Macronutrients
- Protein — 61 grams
- Carbs — 29 grams
- Fats — 19 grams
- Calories — 559
The 29-year-old Bumstead prefers mashed sweet potatoes because they are easier to store, measure, and eat.
“Potatoes are harder to eat because you can cook them in different ways,” says Bumstead. “Crispy potatoes lose much more volume and weigh less than their boiled counterparts. However, they still have the same amount of carbs in them.”
Meal Five
- Chicken breast
- Pickles
Bumstead concludes with a light meal of crunchy, zero-calorie pickles and cold chicken. However, pending his coach’s approval, he expects a few refeed days before the 2024 Olympia. These planned high-calorie days can help replenish glycogen stores, boost metabolism, and enhance workout performance.
Chris Bumstead’s Total Daily Macros
- Calories — 2,806
- Protein — 320 grams
- Carbs — 204 grams
- Fats — 67 grams
Road to the 2024 Olympia
Bumstead is set to defend his Classic Physique Olympia throne for a fifth time at the 2024 Olympia, scheduled for October 10-13 in Las Vegas, NV.
While he is the favorite to win, he will face stiff competition from the reigning Arnold Classic US and UK champion Wesley Vissers, former 2023 Arnold Classic US champion Ramon Rocha Queiroz, and two-time Classic Physique Olympia champion Breon Ansley, who will make his final appearance in the Classic Physique division before transitioning to 212.
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Featured image: @cbum on Instagram
