Thought-about the king of the Basic Physique division, Chris Bumstead understands precisely what it takes to turn into a champion. Coming off 4 consecutive first-place finishes on the Mr. Olympia present, the embellished bodybuilder has his sights set on taking residence the title for the fifth yr in a row.
Targeted on fine-tuning his coaching and food regimen so he could be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of consuming seems like in a vlog posted on his YouTube channel on Oct. 1, 2023.
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Six weeks out from the 2023 Mr. Olympia, Bumstead is formally in full contest prep mode. Following a section through which he consumed practically 4,000 energy per day, he’s reduce considerably on his general caloric consumption. Though his food regimen doesn’t embrace a lot selection, there’s little doubt Bumstead’s method ought to repay for the upcoming present in Orlando, FL.
Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two complete eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder complement, and 40 grams (one-quarter cup) of pumpkin puree
Bumstead started his day by whipping up a batch of protein-packed pancakes for breakfast. His private recipe options a number of sources of this essential macronutrient, together with complete eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to assist bind every part collectively.
After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.
Macros: 619 energy, 54 grams of carbs, 64 grams of protein, 14 grams of fats
200 grams (1 ⅛ cup) white rice
180 grams (6.3 ounces) white fish
Dressing made with recent lemon juice, natural honey dijon mustard, and coconut aminos
For his second meal, Bumstead went with a well-recognized pairing within the bodybuilding group: fish and rice. He defined that he usually eats one thing like this round 11:30 a.m. as a easy option to get in high quality vitamins. Nevertheless, with the 2023 Mr. Olympia present quickly approaching, Bumstead’s coach, Hany Rambod, not too long ago made some adjustments to the construction of his consuming plan, upping the variety of meals from 5 to 6 whereas decreasing the quantity of protein from 220 grams of meat per meal to 180.
“I want it as a result of the hungrier I get the extra quickly I wish to eat my meals,” Bumstead defined. “My urge for food is simply loopy proper now, and I’m not consuming lots of meals that fills me up, so I’m spreading out my meals, serving to construct up my metabolism, and getting protein in all through the day.”
Macros: 450 energy, 58 grams of carbs, 46 grams of protein
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Meal 3 – Pre-Exercise Meal
200 grams (1.5 cups) white potato
180 grams (6.3 ounces) 99% lean floor turkey
Bumstead’s third meal consisted of a clear supply of carbs (potatoes) and a type of ultra-lean protein (floor turkey). As a result of neither meals is especially flavorful by itself, he spiced issues up by including ketchup and sriracha.
Admittedly not essentially the most artistic prepare dinner, Bumstead highlighted how he strategically makes use of particular condiments to make his meals extra pleasant. Regardless of being a relaxation day, he utilized meal No. 3 to gasoline a cardio exercise. The four-time Mr. Olympia winner famous that he likes to have at the least three meals of carbs in his physique earlier than he trains.
Macros: 360 energy, 40 grams of carbs, 45 grams of protein
Within the aftermath of an hour-long cardio session, Bumstead ate basically the identical meal that he did earlier within the day. Identical to meal No. 2, his fourth included a mixture of greens, white fish, and white rice. This time, although, he upped the protein a bit by consuming 200 grams of fish to help restoration.
Macros: 434 energy, 57 grams of carbs, 40 grams of protein
“Ice cream” made with 2 scoops of darkish chocolate whey protein powder and water
As near a “cheat” as you’ll get, Bumstead glad his candy tooth by relying upon a Ninja CREAMi to create a guilt-free deal with. Whereas many customers of the gadget have flexed their artistic culinary muscle tissues on social media, Bumstead’s recipe contained simply two elements: water and his signature darkish chocolate whey protein powder.
Whereas he recommended utilizing almond milk or oat milk for a greater texture, he confirmed how including additional water and mixing every part once more will help produce a fluffier closing product that appears much like soft-serve ice cream.
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200 grams (seven ounces) wild-caught cod
150 grams (three-fourths cup) white rice
Bumstead’s fifth meal seemed practically the identical as his earlier one, with wild-caught cod serving as his supply of protein. Though he didn’t present particular macros, it’s apparent he didn’t have a lot dietary fats in his penultimate meal of the day.
200 grams (seven ounces) steak
Wrapping up the day with a seven-ounce steak gave Bumstead one final alternative to feed his muscle tissues much-needed protein and amino acids. He skipped out on any sides, noting that he doesn’t eat any carbs throughout his sixth and closing meal of the day.
Whole macros: 2,730 energy, 257 grams of carbs, 330 grams of protein, 31 grams of fats
Bumstead’s no-nonsense type of consuming is only one motive he’s turn into some of the profitable figures within the sport. Add that to an intense coaching protocol and a disciplined mindset and you’ve got all of the instruments wanted to be a champion. And if Bumstead stays on level over the following weeks, he ought to emerge victorious on the 2023 Mr. Olympia, too.