Reigning Champion Chris Bumstead Shares Full Day of Consuming 6 Weeks Out From 2023 Mr. Olympia 

Thought-about the king of the Traditional Physique division, Chris Bumstead understands precisely what it takes to change into a champion. Coming off 4 consecutive first-place finishes on the Mr. Olympia present, the embellished bodybuilder has his sights set on taking dwelling the title for the fifth yr in a row.

Centered on fine-tuning his coaching and food regimen so he will be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of consuming seems to be like in a vlog posted on his YouTube channel on Oct. 1, 2023.

Six weeks out from the 2023 Mr. Olympia, Bumstead is formally in full contest prep mode. Following a part through which he consumed almost 4,000 energy per day, he’s in the reduction of considerably on his general caloric consumption. Though his food regimen doesn’t embody a lot selection, there’s little doubt Bumstead’s strategy ought to repay for the upcoming present in Orlando, FL.

Meal 1

• Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two entire 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 vital macronutrient, together with entire 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 all the pieces 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

Meal 2

• 200 grams (1 ⅛ cup) white rice
• 180 grams (6.3 ounces) white fish
• Shredded lettuce
• Sliced cucumbers
• Dressing made with contemporary lemon juice, natural honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a well-known pairing within the bodybuilding neighborhood: fish and rice. He defined that he sometimes eats one thing like this round 11:30 a.m. as a easy approach to get in high quality vitamins. Nonetheless, with the 2023 Mr. Olympia present quickly approaching, Bumstead’s coach, Hany Rambod, just lately made some modifications to the construction of his consuming plan, upping the variety of meals from 5 to 6 whereas lowering the quantity of protein from 220 grams of meat per meal to 180.

“I would like 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 a whole lot 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

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 probably the most inventive prepare dinner, Bumstead highlighted how he strategically makes use of particular condiments to make his meals extra pleasurable. 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 very least three meals of carbs in his physique earlier than he trains.

Macros: 360 energy, 40 grams of carbs, 45 grams of protein

Meal 4

• 200 grams (seven ounces) white fish
• White rice
• Broccoli slaw
• Shredded lettuce
• Sliced child cucumbers

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 assist restoration.

Macros: 434 energy, 57 grams of carbs, 40 grams of protein

Snack

• “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 machine have flexed their inventive culinary muscle tissues on social media, Bumstead’s recipe contained simply two substances: 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 all the pieces once more will help produce a fluffier remaining product that appears much like soft-serve ice cream.

Meal 5

• 200 grams (seven ounces) wild-caught cod
• 150 grams (three-fourths cup) white rice
• Shredded lettuce

Bumstead’s fifth meal seemed almost 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.

Meal 6

• 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 remaining 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 fashion of consuming is only one purpose he’s change into one of the crucial 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.

Featured Picture: Chris Bumstead / YouTube