Reigning Classic Physique Olympia champ Chris Bumstead has won four consecutive titles from 2019 to 2022. Of course, besides the stellar posing this division requires, his diet has also played a massive part in garnering those victories.
In a full day of eating video uploaded to his YouTube channel, the champ shares how he’s changing his diet for the off-season in order to be better than ever for the 2023 Olympia. Check it out below:
[Read More: The Best Protein Intake Calculator for Muscle Gain and Fat Loss]
Chris Bumstead’s 2023 Off-Season Diet
Since this video was filmed at the beginning of Bumstead’s off-season, he’s currently eating a relatively low amount of calories — around 3,500 a day — compared to the later stages of the season. He says he weighs around 253 pounds consistently at the moment, so he plans to increase his daily calories by about 400 in a few weeks if his weight doesn’t change.
That being said, he intends to keep his calorie intake lower overall this off-season compared to previous years — he upped his calories to 5,000 in 2022 — to stay lean and avoid gaining fat.
Below is how a full day of eating for the four-time Olympia champ looks during the 2023 off-season:
Breakfast/Meal 1
Bumstead’s typical breakfast is a fruit smoothie during the weekdays, while weekends include waffles made by his fiance, Courtney King.
[Read More: The Best Supplements for Muscle Growth]
The weekday smoothies contain protein, fruits, fiber, and healthy fats. Here’s the full rundown:
Bumstead also has toast with butter and honey for breakfast. All in all, it includes:
- Two slices of Ezekiel sprouted grain bread
- Ghee butter
- Honey
The total nutrition targets for the food above are:
- Calories — 1,073
- Protein — 59 grams
- Fat — 47 grams
- Carbs — 101 grams
Meal 2
His second meal combines complex carbohydrates, protein, and (of course) ketchup for flavoring:
- Sweet potato — 250 grams
- Ground turkey — 180 grams
- Ketchup
In the champ’s opinion, ground turkey tastes better with sweet potatoes, and chicken goes better with rice. The total calories and protein for his second meal of the day are:
- Protein — 40 grams
- Calories — 481
Meal 3 — Pre-Workout Meal
Bumstead gets his third meal of the day from MegaFit Meals. This is a pre-workout meal designed to give him a boost before training. It contains:
- Beef — 180 grams
- Brown rice pasta
- Marinara sauce
“It’s the easiest way to get in a bunch of calories,” Bustead says of the meal. “The perfect way to build in the off-season and a beautiful pre-workout meal.”
[Read More: Best Home Gyms for the Money]
The total calorie and macronutrients for Bumstead’s pre-workout meal are:
- Protein — 40 grams
- Carbs — 74 grams
- Fat — 14 grams
- Calories — 600
Meal 4 — Post-Workout Meal
Bumstead’s post-workout meal contains 706 calories, and it’s one that he enjoys because he says it reminds him of eating a burger without indulging in too much fat. Though Bumstead didn’t list the exact macros for this meal, here’s what it included:
- Ground Bison Patties — 200 grams
- White Rice — 250 grams
- Ketchup
Meal 5
Bumstead notes that he used to have protein shakes before bed, but they caused too much bloating. So instead, his final meal of the day is a mix of protein, complex carbs, and healthy fats:
- Chicken breast — 180 grams
- White rice — 200 grams
- Olive oil — 20 grams
Bumstead’s Total Calories
Here’s the macro breakdown of Bumstead’s entire day of eating:
- Carbs — 369 grams
- Fat — 121 grams
- Protein — 240 grams
- Calories — 3,559
Even though he’s still early into the off-season, Bumstead acknowledges that he’s eating these meals every day and rarely strays into junk food territory.
In closing, he left viewers with one simple piece of advice: “The moral of the story today is to eat healthy foods and give your body the fuel it needs to thrive.”
The Latest Bodybuilding Stories
Keep up with the latest bodybuilding stories from BarBend below:
Featured Image: Chris Bumstead on YouTube