Tag: Chris Bumstead
“Bulking For The Olympia:” Chris Bumstead Shares 4,133-Calorie Day Of Eating To Add Muscle Mass
Chris Bumstead has started a bulking phase looking to increase muscle mass.
Chris Bumstead is not only one of the most successful bodybuilders today, he is also one of the most popular. Bumstead regularly shares workouts across his different social media platforms for millions of followers to see. Recently, Bumstead took viewers through a full day of eating as he enters a bulking stage.
Bumstead took to YouTube on Sunday to share this video. The reigning three-time Classic Physique Olympia champion looks primed and ready to take home his fourth in a row. Bumstead stands out from the pack because of his dedication to the sport, including his training regimen and extremely strict diet plan.
Below, you can find a full breakdown of Bumstead’s bulking diet plan as he looks to add muscle mass over the course of the summer months.
Chris Bumstead’s Full Day Of Eating
Chris Bumstead entered his bulking phase looking to put on some more muscle mass over the course of the summer. He plans to put 500 or more calories into his diet at the beginning to see how his body reacts. To begin, the meal plan consists of 4,133 total calories for the day, 460 grams carbs, 164 grams protein, 140 grams fat.
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Meal 1
The first meal of the day for Bumstead was a shake consisting of 931 calories, 72g protein, 23g fat, and 114g carbs. During the process of putting his shake together, Bumstead shared some tips on how to make it easy to drink.
First, Bumstead blends the oats by themself in order to create a consistency that is like flour. This will make the shake less grainy. Also, he uses water so the shake is not as thick.
120 grams oats
Raspberries and Blueberries (no specific amount)
Water
1 scoop fiber
2 scoops vanilla protein
30 grams Organic almond butter
Meal 2
Bumstead’s next two meals are prepared and taken to the office. He quickly warms them up in the microwave so he can eat while working.
180 grams chicken breast
250 grams Jasmine rice
20 grams Macadamian nut oil
“I will say this. I don’t think there’s an optimal amount of food over one meal that you should eat before you workout. It comes down to what your goals are. If you’re bulking, how is it easiest to eat a lot of food?” bumstead explained.
Personally, if I only eat two meals, workout for two hours then I come home, I’m really tired, lazy. If I eat three meals and a shake or so after, it’s really hard. With that knowledge, I need to have three meals before working out.”
READ MORE: Why Does Chris Bumstead Take Multiple Ice Baths Per Week?
Meal 3
This is the final meal before Chris Bumstead hits the gym. He hits his three-meal threshold before training and can finish the day strong post-workout.
180 grams bison
270 grams Jasmine rice
15 grams Macadamian nut oil
“Not really much to say about this. The key to success in bodybuilding, getting big, preparation. Go to work. Meal prep.”
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Meal 4 – Post Workout
180 grams chicken breast
20 grams olive oil
280 grams Jasmine rice
Half an avocado
Meal 5
300 grams potatoes
180 grams ground turkey
Almond butter sandwich
At this point, the full day of eating is done for Chris Bumstead. Bumstead continues to explain how he can fluctuate the amount of calories in his meals depending on how his body reacts.
“I feel like my metabolism has slowed down. Maybe my body has been putting on muscle mass more easily. Ive been doing this for more years. I used to have to eat 5,000-6,000 calories to look just like this. Now, 4,100 calories has me put on weight right now. So can’t complain about that.
So, this is where we’re at. I’m going to keep eating like this consistently. I’m going to weigh myself, pretty much every single day, and tracking it. If my weight doesn’t increase in like two to three weeks, I’ll add like 500 calories. Personally, that’s how I do it. I give myself like two to three weeks. If I see no gain, I’ll add some food. If I put on too much weight, I’ll bring it back down.”
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Chris Bumstead Shares Huge Shoulder Workout Followed By ‘Anabolic’ Post-Gym Meal
Chris Bumstead continues his Olympia prep this offseason.
Chris Bumstead is not only the top competitor in Classic Physique, he is quickly turning into one of the most popular figures in bodybuilding. The reigning three-time Olympia champ is preparing to win title No. 4 in December and shared a massive shoulder workout during his preparation.
Bumstead has built a physique with incredible size, symmetry, and conditioning over the years. He has fine-tuned his prep and is at the top of his game over the course of the summer. As we enter July, Bumstead continues to put on some size and shares his workouts on his YouTube page.
Below, you can find Chris Bumstead’s full shoulder workout followed by a post-workout meal he has been using after these brutal gym sessions.
Chris Bumstead “Big, Fat” Shoulders Workout
Seated Dumbbell Shoulder Press
Band Shoulder Internal Rotation
Shoulder Press Machine
Seated Dumbbell Lateral Raise
Machine Reverse Fly
Standing Lateral Raise Machine
“I’m trying to figure out what my goals will be for this year. I mean strength-wise, not for competing. I feel like I got to be able to shoulder press 140-pounds, so 10-12 weeks out, 140. I have to wait to go heavier.”
Chris Bumstead has been trying to figure out what his goals are in the gym. This is where workouts like this come in handy during preparation.
The workout begins with seated dumbbell shoulder presses followed by band shoulder internal rotations. This was used as a bit of a workout to loosen up his muscles in the shoulder.
READ MORE: Chris Bumstead Discusses Recent Cycle, Health In Bodybuilding: ‘Very Low Dose On My Supplements That I’ve Been Using’
Bumstead continued with the shoulder press machine and performed three sets of 8-10 reps. This came after a warmup set. Bumstead did not disclose the amount of sets and reps for the entire workout but some can be judged by what is shown in the video. Following this exercise, Bumstead explains how he might have to log his weight in the gym.
“I can never remember the weights I’m doing now. I’ve never done that in the past but I think this year I have to stop being a little bi**h and try and actually get strong.”
The workout ended with machine reverse flys and standing lateral raises. This is how Bumstead fries his delts toward the end of the workout. Following his time in the gym, Bumstead shows his viewers the latest post-workout meal he has been making.
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Chris Bumstead “Anabolic” Meal
The post-workout meal usually consists of high protein in the form of a shake. Chris Bumstead shared the recipe that switches it up a bit. He takes Raw Nutrition protein and combines it with cocoa-flavored brown rice crisps. This meal consists of 110 calories and 23 grams of carbs.
“I used to do this with cookies and cream and using cocoa flavored brown rice crisps but I’ve been using these ones because they have less sugar.”
The liquid Bumstead uses is cold or frozen milk because it gives it a better taste. He believes that it is not worth it any other way.
“You should just throw that in the garbage if you have warm cereal milk. Cold cereal milk is the way to go. Frozen cereal milk is even better.”
Chris Bumstead is preparing to win his fourth consecutive Olympia title and is doing it with massive workouts and diets like this.
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Why Does Chris Bumstead Take Multiple Ice Baths Per Week?: ‘It’s Really Good For Overall Systematic Inflammation’
Chris Bumstead has been taking ice baths at a consistent rate for a long time now.
Chris Bumstead has turned into one of the most popular bodybuilders in the sport today. When he says something, there is a good chance that many are listening. On social media, Bumstead has shown that he has been an advocate of ice baths. Recently, Bumstead shared how often he likes to get in an ice bath and why.
Bumstead is the reigning three-time Classic Physique Olympia champion. As we cruise through the summer months, Bumstead is continuing his prep and will likely be the favorite to bring home his fourth consecutive title. Classic Physique is a growing division that is gaining popularity and Bumstead is at the top.
READ MORE: 3 Reasons Bodybuilders Should Take Cold Showers
During his training, Bumstead has always been a fan of ice baths but used to have to fill up a tub and throw buckets of ice into it. Now, he has a tub that keeps the temperature that he is looking for. Bumstead shared that he likes to keep the tub around 40 degrees — anything less is too much.
“This is 40 degree water in here. Quite chilly. I did 35 once but it was too much. I get in here and I can’t feel my feet but it goes away.”
Why Does Chris Bumstead Prefer Ice Baths?
Chris Bumstead does not take ice baths for the reasons that you may think. This is a common trend for athletes looking to help their muscles recover. This is not the case for the bodybuilder. Bumstead shared that he does it to help with inflammation and get a dopamine hit in the morning.
“I don’t really use this for muscle recovery as much as I do for inflammation for my auto immune. It’s really good for overall systemic inflammation. It’s also really good in the morning to increase dopamine to help you wake up and be alive. If I wake up and am exhausted in the morning, you can have a cup of coffee and be awake but if you get in cold ass water, you’re like stimulated. Your brain is focused and you feel way better throughout the day.”
Bumstead explains how he likes to get in the tub for a short amount of time, usually 8-10 minutes, to wake himself up in the morning. He then follows it up with a cool shower because taking a hot one all reduce all of the effects.
“I sit in there for like 8-10 minutes when I do this. I usually get in lower for like five minutes then just my legs for a total of eight minutes. It feels better on my legs and they’re so beat up. Now, I go take a shower. Try not to take a hot shower because that contrast will make you even more tired, even though it feels really f***ing good. So I try to take a medium to cold shower and let my body warm up naturally.”
This is a trend that athletes have been doing for years and Chris Bumstead has taken on for different reasons. Whatever he is doing, it seems to be working as Bumstead has built one of the best physiques in the world. Come December, it is likely that Bumstead will continue to share his best package on the Olympia stage.
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Chris Bumstead Hits “Brutal Leg Day” During Recent Stage Of Olympia Prep
Chris Bumstead hits a quad-pumping leg workout to solidify the entire package.
Chris Bumstead has one of the best overall packages on stage in bodybuilding. His overall motivation and drive in the gym is unmatched. Recently, Bumstead shared a brutal leg workout to pump his quads as Olympia prep continues.
Bumstead is the reigning three-time Classic Physique Olympia champion. He has been at the top of a division that continues to grow and have other competitors breakout. At 27 years old, Bumstead continues to improve and is working toward his fourth consecutive victory come December.
There was a bit of a hiccup in preparation as Bumstead battled COVID-19 at the beginning of the year and was forced to take some time off. He has returned to the gym and continues to build size and strength. Bumstead is back in the gym after five days off and decided to hit a huge quad workout.
Chris Bumstead Leg Day
StairMaster – Warmup
Alternating Single-Leg Extension – 2 sets for 20 or more reps
Hip Adduction Machine – 1 set for 6 reps
Smith Machine Squat – 2 sets for 11-12 reps
Alternating Single-Leg Press machine – 2 sets for 7-10 reps
Seated Calf Raise – 5 sets for 8-10 reps
“I took five days off training or so. I don’t know why but taking time off it should usually leave you feeling rested, but it leaves me feeling tired, tighter and more broken than I was before.”
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Single-Leg Extension
Chris Bumstead begins the workout with a warmup on the StairMaster. This machine gets the blood flowing while activating the quads right away. Following the cardio work, Bumstead jumps right into volume completing 20 reps of single-leg extensions.
“That’s a lot of cardio. First exercise, single leg quad extension. Two sets of 20 reps or more. I hit 23 on the first set, 21 on the second, just trying to get a lot of volume.”
Hip Adduction Machine
Bumstead quickly moves onto the hip adduction machine. According to the video, he is on there for just one set. Bumstead likes to hit this machine before squatting because of the warmup it gives. Bumstead explains how this is a well-kept secret that others should try before attacking the squat rack.
Smith Machine Squats
Chris Bumstead opts for the Smith Machine squats for his next exercise. He hits two sets of 11-12 eps with a closed-stance. This is because it hits harder and gives a deeper burn in the quads.
“Anything over 10 kills me. I was trying to do a front squat closed stance. To really emphasize my quads. Second set was just high volume, closed stance, trying to burn my quads.”
Alternating Single-Leg Press Machine
Bumstead continued the trend of two sets on the leg press machine. He performed 7-10 reps per leg on this machine. Isolation avoids having one leg grow more than the other. This allows Bumstead to work both legs in the same way.
“Very simple, just a straight line movement. I’m doing one leg at a time, partly because I’m too lazy to put that many plates on.”
“I can get a little bit more range of motion to prevent one from being lopsided especially because I have a tight erector on my right side right now, which can cause me to favor my left leg.”
Seated Calf Raise
The final exercise of the workout is seated calf raises. It is important for bodybuilders to not forget about calves and Bumstead focuses on this during each leg day. During this exercise, Bumstead focuses on heavy weight.
“The first two was four plates, really heavy. My goal is to just do some heavy sets. My bro science thinking, if you walk all day on your calves, that’s high volume.”
Chris Bumstead is right on track with where he wants to be heading into July. It will be difficult for anyone to top him at the Olympia after three consecutive victories and another massive summer of prep. It will be interesting to see how he begins to finalize the product as we enter the summer and fall months.
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Chris Bumstead Discusses Recent Cycle, Health In Bodybuilding: ‘Very Low Dose On My Supplements That I’ve Been Doing’
Chris Bumstead took some time to discuss his recent cycle in preparation and overall health in bodybuilding.
Chris Bumstead is at the top of Classic Physique and has been for years now. The reigning three-time Olympia champion is looking to make it four in a row come December. He is in the midst of his preparation for the show as the summer has begun. Now, Bumstead shared a video of the supplements that he is on at this point.
Bumstead continues to be one of the biggest stars in bodybuilding because of the physique he brings to the stage year after year. He has his offseason prep down to a science but has taken it down a notch this time around. On his YouTube channel, Bumstead took some time to discuss the cycle that he is on as he focuses on his health.
“Bodybuilding is a potentially very dangerous sport and I think people should be doing it as safely and as effectively as possible. If you don’t have your health, you don’t have anything.”
Chris Bumstead: “My Supplements Have Been Very Low This Year”
Chris Bumstead has kept his diets and workouts the same this offseason, with a short break because of COVID-19 at the beginning of the year. He dove into his cycle a bit but did not disclose exactly what supplements he was using. Regardless, Bumstead was able to share his thoughts on health in bodybuilding and give some insight to what he is taking.
“My supplements have been very low this year. I’m trying not to say specific words because I don’t like talking about it because people take stuff and run with it, and copy it, and I don’t want that to be the point of it.
But the point I would like to say is getting the most from the least is something all bodybuilders should be trying to do. I have had 14 months in between Olympias and a weight cap that I don’t have to make, so I’ve just been really focusing on my health.”
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Chris Bumstead pays attention to his health over the course of the year and even comes off his cycle at one point. Now, he has been using a low dose of testosterone. Once his offseason begins to intensify a bit, Bumstead will take it up a notch.
“I hate talking about it because I don’t want to say things because I don’t want people to do it. But, numbers are around 200 that I’ve been doing and I come off once a year completely.
Then, I’ve been doing a very low dose, 200 a week. Then, after that, I’ll go up to 500 maybe, and that’s going to be my peak offseason. With that, my body can easily get up to 265-pounds if I’m training and eating perfectly.”
READ MORE: Chris Bumstead Gives Answer On Whether Or Not To Use Steroids
Chris Bumstead Calls For Bodybuilders To Focus On Health
The recent string of deaths in bodybuilding has hit the sport hard. There have been some elite athletes passing away suddenly and many are taking extra precautions moving forward.
Chris Bumstead believes that a person’s overall health should be at the forefront, despite their standing in bodybuilding.
“This is the emphasis I want to put on a lot of things right now, number one, be healthy. Get blood work done and find a doctor that’s going to help you do stuff as properly and effective as you can so you’re not being stupid. Number two, as a bodybuilder, do the basics before anything. Make sure your training and eating is perfect before adding ‘supplements’ to the mix because it’s literally pointless.”
Not only does Bumstead focus on his own health and those in the sport, he calls for athletes wanting to get into bodybuilding to focus on the basics when it comes to health. He explains some of the side effects that can impact your everyday life.
“I just want to really stress to anyone getting into bodybuilding focus on the basics, and the consistency of food and training before absolutely anything because that’s all that matter. If you want to use ‘supplements’, wait until the last possible minute if you even want to do it because it can have life-lasting negative effects to your fertility, to your sex, your libido, to your hormones, skin, acne, everything.”
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Chris Bumstead Crushes 585-Pound Deadlifts For Six Reps
Chris Bumstead is preparing to in his fourth consecutive Olympia title.
The Classic Physique division has a top-tier and it is only growing. Of course, Chris Bumstead is at the top after winning three consecutive Olympia titles. He has continued to be active on social media sharing different workouts and diet plans. Recently, Bumstead shared a video during training crushing 585-pound deadlifts for six reps.
Bumstead has been back to full strength in the gym after dealing with COVID-19 earlier in the year. He lost a significant amount of weight but has since put it back on using his bulking diet. Bumstead has shared his 5,000-calorie diet used to put on size this offseason. Bumstead will enter December as the favorite to win the Olympia once again.
Chris Bumstead decided to let fans in once again to his training. This time, it was not a workout that the average person might be able to pull off.
“There’s something primitive about deadlifting that just feels right. Both miserable and powerful at the same time, perfectly balanced as all things should be…”
Bumstead continues to show explosive power and strength that has built a championship physique. He is a great blend of size and conditioning. Bumstead always displays a symmetric physique that keeps him at the top of a growing division.
Chris Bumstead & Classic Physique
This is a division that has been dominated by Bumstead but he has seen more competition in recent years.
Terrence Ruffin is a two-time Arnold Classic champion. He has finished as the runner-up to Bumstead in the 2021 Olympia. As of now, he seems like the biggest threat to the champ but there are some newcomers to keep an eye on.
Ramon Rocha Queiroz jumped the field and finished second to Ruffin at the Arnold Classic. This set the stage for the Olympia in December. Urs Kalecinski is another name to watch who is quickly turning into a star — and of course, Breon Ansley.
The former Mr. Olympia is looking more motivated than ever heading into the summer. Ansley finished fourth at the Arnold Classic and was unhappy with his performance. Ansley is looking to take his title back come December.
Chris Bumstead has hinted a move to Men’s Open but that seems like it would be a one-time appearance before he retires. As of now, Bumstead certainly has the size and could add on even more if he were to jump to Men’s Open. Instead, he has his sights set on continuing to dominate Classic Physique.
Chris Bumstead & Iain Valliere Put Together A Huge Quad Workout
Iain Valliere continues to prepare for the Vancouver Pro and Chris Bumstead decided to join in.
Chris Bumstead was recently joined by his brother-in-law Iain Valliere for a quad workout to build incredible size in the legs. The two got together at the Revive Gym in Stuart, FL for the session.
Bumstead has been spending time in Florida as he prepares for yet another Olympia competition. He has been at the top of Classic Physique for years now. Bumstead is the reigning three-time Classic Physique Olympia champion and will be the favorite to win yet another title.
For Valliere, he is preparing to make his 2022 debut at the Vancouver Pro. The 2021 season was a busy one for Valliere. He won the Texas Pro and Tampa Pro in back-to-back weekend before the Arnold Classic, where he finished second to Nick Walker. Valliere then competed at the Olympia and ended in seventh place.
At this point, both competitors are making sure that all body parts are in top shape and ready to hit the stage. Below, you can find a full breakdown of the quad workout from Chris Bumstead and Iain Valliere.
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Chris Bumstead & Iain Valliere Quad Workout
Adductors Machine – 3 sets of 15-20
Leg Extension Machine – 4 sets of 15-20
Hack Squats – 4 sets of 12-20
Leg Press Machine – 3 sets of 8-12
Sissy Squat – 1 set to failure
Calf Raise Machine – 2 sets of 10-15, drop set to failure
Beginning Exercises
This workout consisted of six exercises and seemed to be broken down in three parts. The beginning exercises acted as a warmup in a way for Bumstead and Valliere. It began with the adductor machine, where the two were able to bang out 15-20 light reps to get going.
The quad portion began with leg extensions. This is one of the best movements to isolate the quad muscle. The duo was able to load up the machine with seven plates toward the end hitting 15-20 reps.
“For anyone wondering why I’ve been doing this one too. I find this one is just the easiest for me to get the most amount of deflection with the least amount of strain to my back and my ankles,” Valliere said.
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Hard-Hitting Quads
The second potion is where Chris Bumstead and Iain Valliere took on the hard-hitting exercises to target quads. They plan to hit hamstrings later in the week but focused on the front of the leg here.
“9 weeks out Van Pro, going back to Canada to for his first Pro show. He’s peeled, he’s strong, all that good shit. I’m fat, weak and all that other good shit. We are going to hammer some legs. This is purely a quad day. Hamstrings later on in the week,” Bumstead said.
The hack squat machine was next. This is one of the best exercises to perform if you want to build some tru size in the quads. Bumstead began by putting seven plates on the machine and performing 12 reps. Valliere was next and reached 20 reps.
The duo then performed three sets on the leg press machine. Bumstead performed to failure and completed eight reps. Valliere was able to get to 12. They continued on to finish the workout with exercises to failure.
Sets To Failure
The failure portion began with sissy squats, which the duo performed just one set of.
At the very end, there’s a quad push because it’s quad day. Just to strategize using the fancy equipment…When I was pushing, I feel like they were opening up, I’m getting deeper. I can keep my knees in front of me,” Bumstead said.
Finally, Chris Bumstead and Iain Valliere took on the calf raise machine. Calves are one of the most important body parts to train but often get overlooked. It is important that bodybuilders put the necessary time into them.
“I’m trying to suck my waist in and hold in right there, and just do calf raises like that, just to build the tight waist. Sometimes I forget, that’s why I wear a belt so I can keep my waist tight on everything because the belt makes you think about everything,” Bumstead said.
Iain Valliere is prepared to make his 2022 debut at the Vancouver Pro. Chris Bumstead is in the bulking portion of his Olympia prep, looking for his fourth consecutive title. The duo seems to be right where they want to as we creep into late May.
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Chris Bumstead Shares New Bulking Diet For 2022 Olympia
Chris Bumstead shares new bulking diet for Olympia prep.
Reigning Classic Physique Olympia champion Chris Bumstead recently shared his update bulking diet ahead of the 2022 show. Bumstead hopes to reign long as Olympia king. With that in mind he’s decided to try a different approach to his bulking diet. Bumstead has chosen to implement more carb cycling this time around and cut out a few foods that were throwing him off.
Experimenting With New Concepts
Sometimes a little experimentation can go a long way. Athletes who are rigid, who unable to view the game from a different angle, usually get left in the dust. Why? In order to evolve to the next level you can’t be afraid of trying new things. Those who reach the top regardless of the endeavor understand that in order to see continued growth you have to have great habits. They also understand when to keep things the same and when to experiment with a new approach.
According to reigning Classic Physique Olmypia champion Chris Bumstead, that’s exactly what he’s leaning into now.
With the 2022 Olympia ahead of him, Chris Bumstead is looking to try a different approach to his off season diet. While he is still intending to bulk and pack on new muscle ahead of the show, the champ has been considering carb cycling as apart of his bulking strategy.
Chris Bumstead touched on this in a recent YouTube video. The video delves into his new approach to eating and how his 5000 calorie diet is shaping up these days.
“I’m not eating as much food as I always do in my off-season, so I’m testing long-term carb cycling. I ate a lot to get up to what I wanted, and I brought it down slightly, and my body maintained that weight, but I felt a lot better.”
The New Approach
Chris Bumstead mentions in the video that he’s been avoiding eggs as they’ve been giving him stomach issues lately. As such he’s taken them out of his diet and he reports that he’s feeling better. Experimentation with food is key for anyone looking to pack on muscle.
Meal 1: Breakfast
Organic bagels, cinnamon raisin remix (Dave’s killer bread, 2 toasted bagels) — 540 calories
Ghee butter, Himalayan pink salt (4th & heart, 5 tsp) — 225 calories
Vanilla oatmeal cookie iso-protein dietary supplement (CBUM, 2 scoops, 70 grams) — 220 calories
Total Calories: 985
Meal 2: Lunch
“I was eating like 350 grams of rice, and it was kind of hard to eat. So I decided to put olive oil in and a little bit of less rice… It honestly helped a lot with my digestion, and it also helped with my energy. If I ate 400 grams of rice, I’d be falling asleep.”
Ground turkey (185 grams) — 274 calories
Boiled white rice (300 grams) — 390 calories
Olive oil (15 grams) — 133 calories
Total Calories: 796
Meal 3: Pre-Workout
Chris Bumstead has a pre-made frozen steak meal for his third of course of the day. This meal consists of a 7 ounce steak as well as 2.5 cups of sweet potato for a whopping 700 calorie meal. After this Bumstead goes to training.
Meal 4: Post-Workout
Brown rice elbow pasta (Tinkyada, 180 grams) — 668 calories
Ground beef (100 grams) — 179 calories
Ground turkey (100 grams) — 148 calories
Marinara sauce tomato (STEFANO, 250 ml) — 160 calories
Peanut Butter Bar — 340 calories
Total Calories: 1,494
Meal 5: Dinner
For his final meal of the day Chris Bumstead once again has some ground turkey (120 grams) with rice (290 grams). Bumstead indicated that he eats less meat in this meal since its right before bed and would prove difficult to digest through the night.
To see Chris Bumstead go through his full day of eating check it out here.
What do you think of Bumstead’s new bulking diet?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Chris Bumstead Focuses On Volume In New Full Chest Workout
Chris Bumstead hit a new chest workout where he is focused on volume.
Chris Bumstead gifted himself with a new truck followed by a chest workout on Sunday. He pulled up to Revive Gym in Stuart, FL in his new 1978 Ford F-150 Lariat edition and got a massive pump using volume on chest day.
Bumstead is the reining three-time Classic Physique Olympia champion. By the looks of his recent workouts, Bumstead looks primed a ready for his fourth consecutive victory. The Classic Physique division is one that continues to grow and there are more elite competitors than there has been in recent years.
Chris Bumstead struggled with COVID at the beginning of the year and he saw a big weight loss because of it. He is now in the bulking phase of his training and has put the weight back on in muscle. It is because of massive workouts like the one he recently shared on his YouTube page.
Check out the full workout below:
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Chris Bumstead Chest Workout
Incline Dumbbell Press – 2 sets of 12
Incline Machine Press – 3 sets of 12
Cable Flyes – 3 sets of 12, drop set on final set
Pec Deck Machine – Sets and Reps unknown
Incline Dumbbell Press and Incline Machine Press
Chris Bumstead began with different stretches to loosen up his shoulder, which has been bothering him recently. He will mention over the course of the video how stretching his shoulder has allowed him to eliminate pain and get a better pump in his chest.
Bumstead begins the workout with two sets of incline dumbbell presses. He is able to get the 140-pound dumbbells up and will work to get back to 150 pounds.
“Only two working sets with the 140’s, hoping to get back to the 150’s soon. Then I come over here and do three sets. Hopefully a little more volume but really focusing on controlling, keeping the weight on my pec, which is easier on a machine.”
Bumstead then moves onto the incline machine press, where he speaks on the importance of machines for bodybuilders.
“Finally, I can push heavy without hurting my shoulders on dumbbells so I’m still focusing on getting some stability. That raw, hard push because there’s still no replacement for free weights at 100% but machines are still the GOAT for bodybuilders. Avoiding injuries, hypertrophy, all that good shit.”
Cable Press
Chris Bumstead continues his chest day with sets on the cable press machine. He performs this exercise sitting down. Bumstead explains how this machine is a cross between a fly and a chest press but it does not hurt his shoulder so he has been hitting it more often.
“I’ve been doing this a lot lately. Again, my shoulder hurts so anything flat press, puts too much pressure on my shoulder but the cables pulling out and back and I can position my body a little differently. I’m getting a combo of like a flat press with a fly on this machine and little to no pain in the shoulder.”
Machine Press and Pec Deck Machine
The final sets come on the machine press and pec deck machine. Bumstead claims that someone hopped on his machine before he was able to get there so he banged out a couple sets on the machine press.
Bumstead ends his workout with multiple sets on the pec deck machine. He did not specify the amount at the time. Once the workout is over, Bumstead reflects on how he is able to get better work in by stretching his shoulder.
“It’s amazing how loosening up my shoulder a bit, I’ve been getting some massages, needles, better warmups, stretching, has really allowed me to have less pain in my shoulder and engage my chest even further.”
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Chris Bumstead Hits Leg Day With Men’s Physique Competitor Christian Guzman
Chris Bumstead joined Christian Guzman for a massive leg day workout.
Chris Bumstead continues his Olympia prep by hitting all body parts in hopes of bringing his fourth consecutive victory in December. Recently, Bumstead was joined by Men’s Physique competitor Christian Guzman for a leg day workout in Stuart, FL.
Guzman shared the workout to his YouTube page as part of a series called “Summer Shredding.” Before the workout, Guzman took a trip to pick up more supplements and enjoyed a meal of egg whites, onions, salsa toast, and coffee. From this point on, the duo traveled to Revive Gym in order to hit a lower body workout.
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Chris Bumstead & Christian Guzman Leg Workout
Warm-Up
Single-Leg Extensions
Standard Leg Extensions
Hamstring Curls
Workout
Hack Squats
Bulgarian Split Squats
Seated Calf Raises x Hamstring Curls
Chris Bumstead and Christian Guzman began the leg day with warm-up sets of three different variations. It began with single-leg and standard leg extensions. The duo then hit some hamstring curls to really get the blood flowing into the legs. Guzman quickly learned how Bumstead trains and said it was refreshing to see a different style.
“Out of everyone I have trained with, Chris is calm. It’s like a very, very composed, calm, this is what we’re doing, tempo. Like, I haven’t heard him make a noise. It’s awesome. It’s refreshing to see. It’s not what you think and this is from the f***ing number one Classic Physique competitor to ever be in this world,” Guzman said of Bumstead.
Once the warm-up was finished, Bumstead and Guzman continued onto hack squats. they were both wearing leg sleeves and Bumstead added a lifting belt during his sets. Both athletes were exerting great amounts of energy by the look of the video.
The exact amount of sets and reps was not revealed. Guzman added a final set on this machine with resistance bands. For his final set, Bumstead reached 630 pounds with seven plates on each side.
“I feel like I’m having a heart attack on this machine every time,” Bumstead said.
Chris Bumstead and Christian Guzman moved to the dumbbell rack to perform Bulgarian split squats next. Bumstead began his sets with 150-pound dumbbells and no straps. Not only is Bumstead one of the best competitors on stage, he is also one of the strongest. Guzman opted for 90-pound dumbbells and the duo performed at least three sets.
The workout ended with a superset of seated calf raises and more hamstring curls. It is clear that both competitors were able to get the most out of leg day by the looks of it. For Chris Bumstead, this is part of a bulking phase that is meant to put on size in order to win the Olympia once again.
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