Tag: CLASSIC PHYSIQUE
Bodybuilder Chris Bumstead Shares His Revamped Off-Season Diet for 2023
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.”
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Featured Image: Chris Bumstead on YouTube
2022 Atlantic Coast Pro Results and Recap
In one of the last Mr. Olympia qualifiers for this year, competitors battled for an invitation in Fort Lauderdale, Florida at the 2022 Atlantic Coast Pro. The November 19 event featured competitors from the Classic Physique, Men’s Physique, Bikini and Women’s Physique. Each competitor this weekend shared the same goal of one day becoming an…
Calum Von Moger Profile & Stats
The biography, life, and accomplishments of Calum Von Moger
Calum Von Moger is a bodybuilder and actor from Australia. He is known for his portrayal of Arnold Schwarzenegger in Bigger and a massive physique despite a few injury setbacks.
Below is a complete breakdown of Calum Von Moger’s profile, stats, biography, training and diet regimens.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor
2010
Australian
Biography
Calum Von Moger was born June 9, 1990. He was raised in a small town called Geelong that is located in Victoria, Australia. He was raised on a small farm with his 5 siblings. The environment helped him become disciplined and learn about the importance of nutrition.
Calum played soccer for eight years and was very athletic. He grew up in an organized household. The entire family followed a daily routine. This adds to the discipline that groomed him at a young age.
He was only 14 years old when he brother asked if he wanted to join him in the gym. The gym was not the fanciest. There were plenty of equipment available at this gym, but everything was old and rusty. Though things were dated, it was all Calum needed to become hooked to working out.
The gym owner was trusting of Calum and his brother, so he often left a key in the letterbox for them so they could train after school. Sometimes a key wasn’t left for them, so they would take it upon themselves to still get inside to workout.
Calum saw his brother as his biggest competition at the time. His brother was always taller and stronger. This inspired Calum to lift and train harder because he saw himself as skinny growing up.
Calum was inspired by watching Arnold Schwarzenegger in the hit documentary ‘Pumping Iron’ and Steve Reeves in ‘Hercules’. This is what led him to use old techniques to form his classic shape.
After years of training and working on his physique, Calum decided to compete in local shows. In 2010, he won his first bodybuilding competition. In 2011, Calum was selected to compete in the WFF Junior Mr. Universe competition. He also competed and won the NABBA Junior International championship then continued on and took first place in the Jr. Mr. Universe.
With the introduction of the Classic Physique division in the NPC and IFBB leagues in 2017, Calum Von Moger decided to start training and prepare for earning his pro card. Calum’s journey into entering the NPC/IFBB league was chronicled in Generation Iron 2.
Unfortunately, his competition prep would be temporarily put on hold. In November of 2017 and later in April 2018, Calum suffered two serious injuries preventing him from training to full capacity. His first injury was a bicep tear only to be followed later by a knee injury incurred during climbing a cliff.
Calum Von Moger’s recovery and return to training at full capacity were chronicled in the documentary feature film Calum Von Moger: Unbroken. The film collects archival footage plus newly captured footage to showcase an inside look at his recovery and journey towards becoming a Classic Physique pro bodybuilder in the IFBB.
Since his recovery, Calum Von Moger has continued to train and perfect his physique in preparation of returning to compete. He had scheduled himself to compete in the Jay Cutler classic in 2020, but the Coronavirus pandemic effectively closed down the pro bodybuilding season. He continues to train and wait for his chance to return to the stage.
Calum Von Moger has also broken into the world of acting. He appeared in the 2018 feature film Bigger. The movie depicted the Golden Era of bodybuilding and followed Joe Weider’s rise in building the Mr. Olympia contest. In the film, he portrayed a young Arnold Schwarzenegger.
Calum also has utilized his physique to get some modeling work. He was chosen by Gucci to model their 2019 Fall Collection.
Calum Von Moger is managed by Edwin Mejia Jr. and Generation Iron Management.
Training
Calum lifts as much as possible to build quality muscle and retain his physique. He primarily focuses on a 4-day split. He trains for the strictest form, while focusing on each muscle fiber and strand being used, and making sure that every aspect of his body is under the right amount of tension.
Calum also provides his very own personal online training service. You can learn how to train like Calum in detail at his official website.
Calum provides further details on his bodybuilding training, nutrition, diet guide and workout guides.
Cardio
Swimming
Mountain Biking
Heavy Lifting
Low reps, heavy weights and a pyramid training structure is Calum preference when it comes to lifting. The workouts are pretty basic, but also heavy and intense. He says it is important to utilize your rest day in between heavy lifting days. It’s important to get at least three days of rest throughout the week when training like this.
Chest & Triceps Workout
Pec Deck
Incline DB Chest Press
Incline DB Chest Flys
Triceps Pushdowns
Cable Chest Flys
Push Press
Triceps Machine
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Nutrition
Calum has a fast metabolism so he is able to eat more than the average bodybuilder. One of his favorite things to eat is watermelon and cottage cheese. He also enjoys meat, potatoes, and vegetables. He also includes in his diet glucose powder to feed his muscles, magnesium, zinc, multivitamins, fish oil, and taurine.
Supplementation
While Calum uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Competition History
2016 NPC Irongames Championships: 1st
2015 WFF Pro Mr. Universe: 1st
2014 WFF Mr. Universe: 1st
2013 WFF Universe Superbody: 5th
2013 NABBA Class 1 Southern Hemisphere Championships: 3rd
2013 NABBA Class 1 International Championships: 1st
2011 WFF Junior Mr. Universe: 1st
2011 NABBA Junior Southern Hemisphere Championships: 3rd
2011 NABBA Junior International Championships
A Complete List Of Winners From Classic Physique Olympia
Photo via @dannyhester Instagram, @breonma Instagram, and @cbum Instagram
All of your winners of the Classic Physique division at Mr. Olympia.
Mr. Olympia is that event fans and competitors look forward to every year. This bodybuilding event is the premiere example of physical specimens, a real test of who has worked the hardest all year to build, sculpt, and tone their physiques into shredded beings. Athletes from all around flock to this event to walk amongst the best in order to hoist that Olympia trophy high.
While most people always hear of the overall Men’s Open winner, there are plenty of other events that occur with plenty of competitors seeking the top prize. The Classic Physique division is one of them. This event may not see as many athletes competing as the Men’s Open, but these bodybuilders work tirelessly to see those results they want most.
Below is a list of winners for the Classic Physique division at Mr. Olympia. What you will find is a short list with repeat winners given that these athletes put everything they have into making this event as great as possible.
Classic Physique Olympia Winners
Danny Hester – 2016
Breon Ansley – 2017 & 2018
Chris Bumstead – 2019, 2020 & 2021
Danny Hester – 2016
Danny Hester was the inaugural winner of the Classic Physique division at Mr. Olympia setting the precedent for future winners to follow. His desire for bodybuilding came as a passion for individual sports and from there, it grew into something he loved, crafting and sculpting his physique. Winning a number of competitions and kicking things off for the Classic Physique division made him a real force in the bodybuilding community and his passion for the sport still remains strong.
Related: Every Winner Of The Arnold Classic Bodybuilding Show
Breon Ansley – 2017 & 2018
Breon Ansley is next in line and took the next two titles for the Classic Physique division. Always athletic growing up, this pro bodybuilder actually had a football scholarship to Iowa State as a defensive end, but as many have experienced, an injury forced him to stop. Through this, however, he found bodybuilding and began competing , finishing highly and establishing himself in the bodybuilding community. His two back to back wins cemented for him that he was capable of competing with the best.
Chris Bumstead – 2019, 2020 & 2021
Chris Bumstead seems to be unstoppable at the moment, given that he has won the last three titles in the Classic Physique category at Mr. Olympia. Weightlifting at a young age, it is no surprise that he loves bodybuilding and is willing to do what it takes to see serious gains. Plus, with guidance from pro bodybuilder, Iain Valliere, he has the best advice at his disposal. Since earning his pro card at age 21, Bumstead has continued to impress and is certainly one to keep an eye out for moving forward. After a couple of runner-up finishes to Breon Ansley, he has since taken the throne and is looking to continue his dominance in years to come.
Classic Physique Division
In 2016, Mr. Olympia expanded to include the Classic Physique division. Following certain rules and regulations is what separates this out from other events at Mr. Olympia, but expanding allowed for more competitors to want to compete given that a better opportunity to win was possible. Plus, it only brings more attention on the sport which is always a good thing.
Related: Every Winner Of The New York Pro Bodybuilding Show
2022 Mr. Olympia
The 2022 Mr. Olympia contest will be held in Las Vegas, Nevada from December 15-18 in what will be an exciting event. As fan favorites and some new up and comers seek to be the best, it will surely be an exciting event to watch and look out for come this winter.
Wrap Up
Mr. Olympia is a great event full of amazing bodybuilding action but what you will find is that these competitors are always looking to be the best. The Classic Physique division is a great category that has seen repeat winners but lends itself to the hard work of these three competitors thus far. Who knows where this event will go in the future or if one of these winners so far will continue to be dominant for years to come.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Danny Hester Instagram, Breon Ansley Instagram, and Chris Bumstead Instagram
Alessandra Alvez Lima Profile & Stats
The biography, life, and accomplishments of Alessandra Alvez Lima
Photo via @eualessandraalves2 Instagram
Alessandra Alvez Lima is a bodybuilder, fitness model, and online businesswoman with a great physique and unique look. With her videos and photos online and on social media, she shows people what it’s like to work hard and serves as inspiration as well.
Below is a complete breakdown of Alessandra Alvez Lima’s profile, stats, biography, training and diet regimens.
Full Name: Alessandra Alvez Lima
Weight
Height
Date Of Birth
165-170 lbs.
5’5”
October 2020
Profession
Era
Nationality
Bodybuilder, Fitness Model, Online Businesswoman
2010
Brazilian
Photo via @eualessandraalves2 Instagram
Biography
Not much is know about Alessandra’s early years and family life, as she most likely keeps this information relatively private. But her bodybuilding journey began out of a love of lifting. She was enthralled by the gym and always sought to try new machines and exercises to build her physique.
Slowly but surely, she developed an amazing physique and that only fueled her to keep going. As each muscle group began to take shape, that tone and sculpt progressed further and inspired more progress. Through motivation and overcoming any challenges, she has grown comfortable with who she is and more confident in herself and her abilities.
Photo via @eualessandraalves2 Instagram
Training
Alessandra works to keep herself seeing muscle growth but also staying lean. If she is working on building strength, then heavy exercises are required. However, if she is in a sculpting phase, she may look towards certain isolation exercises to see this get done. For that added growth, she will engage with drop sets and supersets to maximize her muscle growth and push those muscle further to fatigue.
While her sets and reps are not known for this quad building workout, here are the exercises included for this great session:
One Leg Banded Glute Kickbacks
Back Squat
Hamstrings Deadlift
Hamstring Curls
Leg Press
One Leg Quad Extensions
Reverse Lunges
Stair Climber
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Nutrition
Like all bodybuilders, Alessandra makes sure to put the proper amount of protein, carbs, and fat into her diet for the best gains. This proper balance of macronutrients allows her to train hard and fully recover for better bounce back. She sticks to a strict eating schedule throughout the year, but does allow herself on holidays and rare occasions to cheat a little.
Supplementation
While Alessandra uses her own supplements of choice, knowing which supplements out there can benefit you can really increase your personal gains. Alessandra utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories in efforts to see those weight loss and fat loss goals.
Yarishna Ayala Profile & Stats
The biography, life, and accomplishments of Yarishna Ayala
Photo via @yarishna Instagram
Yarishna Ayala is a professional bodybuilder and social media influencer with a great physique. Always working on her body and seeking to perform at a high level, Yarishna seeks to inspire others to get the most out of their potential.
Below is a complete breakdown of Yarishna Ayala’s profile, stats, biography, training and diet regimens.
Full Name: Yarishna Ayala
Weight
Height
Date Of Birth
125-135 lbs.
5’5”
05/09/1992
Profession
Era
Nationality
Bodybuilder, Social Media Influencer
2010
Puerto Rican
Photo via @yarishna Instagram
Biography
Yarishna Ayala was born in Puerto Rico and as she got older, she began to question what was next in her life. She had just competed in a reality dance competition and felt there was no direction after that. But she didn’t give up and hired a personal trainer to help get her on track physically. As she progressed, she was instantly taken and wanted to continue in this field.
She first competed in 2013 and would eventually earn her pro card. With numerous appearances at bodybuilding shows, she began to see the reality of competing at a professional level. As time went on, she garnered attention on social media and became a fitness icon as well.
Now a professional bodybuilder and social media influencer, Yarishna uses her platform to inspire others so they too can see great gains to their health and fitness like she does.
Photo via @yarishna Instagram
Training
For her training, Yarishna works out around 6 days per week in efforts to stay on top of everything. She will find a balance of lifting weights and cardio to round out a great routine and always seeks to maximize her workout plan as best she can.
This workout is a great lower body workout to fire up those legs and build those stabilizing muscles when looking to improve on bigger lifts.
Lower Body Workout
Barbell Skater Squats
Deadlift
Hack Squat
Leg Press
Hamstring Curls
Leg Extension
Barbell Hip Thrust
Barbell Bench Lunge
Nutrition
Like all competitive bodybuilders and athletes, Yarishna eats clean and only works to include protein, carbs, and healthy fats in her diet. Important foods include oats, sweet potato, eggs, chicken, fish, and assorted fruits and vegetables. Her nutrition plan works in tandem with a great supplementation routine.
Photo via @yarishna Instagram
Supplementation
While Yarishna has her own supplements of choice, knowing which supplements out there can benefit you are important to know for your personal gains. A fat burner is a great supplement to use for it can burn stored fat, suppress your appetite and cravings, and boost your metabolism to burn more calories in efforts to see those weight loss goals.
Competition History
2016 Pittsburgh Pro, 14th
2015 Tampa Pro, 16th
2015 Puerto Rico Pro, 9th
2015 New York Pro, 16th
2014 Irongames Pro Bikini, 7th
2014 Europa Phoenix, 7th
2014 Patriots Pro Bikini, 8th
2014 Toronto Pro, 8th
2014 New York Pro, 16th
2014 Pittsburgh Pro, 13th
2013 Valenti Gold Cup Pro, 7th
2013 Tampa Pro, 8th
2013 NPC Junior National Championships, 1st
2013 NPC New York State Grand Prix, 3rd
2013 Central American and Caribbean Games, 2nd
2013 Tony Roman Bodybuilding, 1st
2013 Ms. And Mr. Puerto Rico, 1st
2013 Unique Fitness Classic, 1st
2022 Thailand Pro Results and Scorecards
The 2022 Thailand Pro Olympia qualifier took place on 26-27 March, 2022 in Bangkok, Thailand. The show featured total four divisions including Men’s 212 Bodybuilding, Classic Physique, Men’s Physique and Bikini International. It was a 2022 Olympia qualifier, therefore, winner secured a spot to compete at the big event scheduled for Dec 15-18, 2022, in Las Vegas…
2022 San Diego Pro Championships Results and Scorecards
The 2022 San Diego Pro Championships Olympia qualifier took place on March 26, 2022, in San Diego, California, featuring the Men’s Classic Physique division. Top competitors for the Classic Physique division gathered in San Diego, California hoping to earn the chance to compete in the biggest competition of the year 2022 Mr. Olympia. The Classic…
Simeon Panda Profile & Stats
The biography, life, and accomplishments of Simeon Panda
Photo via @simeonpanda Instagram
Simeon Panda is a bodybuilder and fitness model who knows all about health and fitness, and his physique is further proof. With a dedicated work ethic and hardworking attitude, Simeon has amassed a massive following on social media where he promotes himself and his health and fitness advice for those seeking it.
Below is a complete breakdown of Simeon Panda’s profile, stats, biography, training, and diet regimens.
Full Name: Simeon Panda
Weight
Height
Date Of Birth
225-235 lbs.
6’1’’
05/28/1986
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
British
Photo via @simeonpanda Instagram
Biography
Simeon Panda’s journey all started in London, England. Active as a kid, he struggled with being too skinny at times and sought to make a change to a more muscular physique. As he got older, he bounced from job to job, holding a host of positions as he navigated through life in attempts to find his niche.
When he fell in love with training, he realized he could make a career out of it and used his love of working out to not only better himself, but the lives of those around him. What started as blog posts has since grown into a full blown website full of apparel, training tips, and lifting guides so others can be as jacked as he is.
Now a bodybuilder, fitness coach, and entrepreneur, he has amassed a social media following of nearly 8 million subscribers and has since made the move to Los Angeles to pursue acting. With warm weather, close proximity to everything so he can operate a more efficient business, and being in the entertainment hub of America, Panda continues to better himself as well as others in his pursuit for optimal health and fitness.
Training
Simeon works with many routines to continue to craft his shredded physique. Whether it be free weights, machines, or more circuit style workouts, Simeon is able to challenge his muscles and give them a real burn for the most effective growth possible.
What you will find from Simeon are typically workouts that do include heavy lifts to build larger muscle, however, for something like a fat burning circuit, more intense movements like high knees, mountain climbers, burpees, and plank rolls, are never out of the question.
Photo via @simeonpanda Instagram
Nutrition
Like all bodybuilders and fitness models, Simeon puts a real emphasis on his diet. Eating only the best foods possible, what you will find with Simeon is a great balance of macronutrients and those whole foods sure to fire you up to see the best gains possible.
Foods like chicken, tuna, salmon, and other lean meats make up his protein intake. For carbs, you will see oats, whole grain rice, and sweet potato, among other healthy carb sources. To round it out with fats, foods like avocados and those fish sources provide omega-3’s and a healthy source of fats for the best gains possible.
Supplementation
While Simeon uses his own supplements of choice to power his workouts, as well as growth and recovery, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and will work to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss.
A pre-workout supplement will provide for serious energy and muscle pumps so you can take full advantage of every workout without suffering from unwanted fatigue. A shredded aesthetic does not come easy and fat burners can be game changers for they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
Chris Bumstead Profile & Stats
The biography, life, and accomplishments of Chris Bumstead
Chris Jonathan Bumstead is a Canadian IFBB Classic Physique professional bodybuilder born on February 2, 1995 in Ottawa, Ontario. He is the current and 2x Classic Physique Olympia champion earning first place in both 2019 and 2020 Olympia. He was also a featured athlete in the feature film documentary Generation Iron 2.
Below is a complete breakdown of Chris Bumstead’s profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
215-220 lbs
6’1″
2/2/1995
Division
Era
Nationality
Classic Physique
2010
Canadian
Biography
Chris Bumstead was born 1995 in Ontario, Canada. Growing up, he played multiple sports where he learned that in order to be the best, he had to train on his personal time. By going to the gym to perfect his craft, he learned valuable lessons in health and fitness that have transitioned into his bodybuilding career. Chris spent hours working out in the gym and ever since, he has been in love with it.
Chris Bumstead has been working out for years and thought he started to develop what he thought was a “good physique” It wasn’t until he met his sister’s boyfriend, Iain Valliere, that stuff started to change for him. Ian told Chris that he could compete and become a great competitor.
“He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”
Chris Bumstead stepped on stage for the first time as a bodybuilding in 2014. He was hooked after his first bodybuilding competition. He knew he found his niche at that point, knowing that he had what it took to compete at the highest of levels.
In 2016, Chris earned his pro card after winning the IFBB North American Bodybuilding Championship trophy at only 21 years old. Ever since then, he has continued to be a force in the Classic Physique division. As time went on, Chris saw himself walking the Olympia stage amongst the best competitors in the world. After a runner-up finish in 2017 and 2018, Bumstead was determined to take home the top prize.
And so, he did. Bumstead is now a three-time Olympia winner, having taken home the title in 2019, 2020, and 2021. As the defending champion, it is his title to lose, but he is certain to not let that happen. By developing a serious training routine, effective nutrition plan, and efficient supplementation, Chris is more than ready to defend his title and continue his bodybuilding dominance.
A lot of Chris Bumstead’s inspiration comes from golden age bodybuilders. He makes sure to keep his waist and core tight with lean muscle mass. He hopes to replicate their legacy one day and this path he is on certainly lends credence to his hopes.
Competition History
2021 Mr. Olympia, 1st place
2020 Mr. Olympia, 1st place
2019 Mr. Olympia, 1st place
2018 Mr. Olympia, 2nd place
2017 Mr. Olympia, 2nd place
2017 Toronto Pro, 1st place
2016 IFBB North American Bodybuilding Championships, 1st place
2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd place
2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st place
Training
Chris Bumstead workout routine consists of 5 days a week. During these days, he trains his back, chest, hamstrings/glutes, quads and shoulders.
Day 1: Back
Day 2: Chest/Biceps
Day 3: Hamstrings/Glutes
Day 4 Shoulders/Triceps
Dumbbell Lateral Raises 3 x 15
Dumbbell Shoulder Press (Superset) 3 x 12
Barbell Front Raise 3 x 12
Single Arm Cable (Rear Delts) 4 x 20/15/12/12
Upright Rows (Superset) 3 x 15/12/12
Rope Face Pulls 3 x 15/12/12
Machine Lateral Raises 3 x 15
Bench Dips (Superset) 4 x 12-15
EZ-Bar Skull Crushers 4 x 12-15
Reverse Grip Barbell Skull Crushers 4 x 8-10
Single Arm Cable Kickbacks 3 x 12/10/8
Day 5: Quads
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Here are some of his favorite workouts:
Squats: 100% are number one. I believe they are an invaluable exercise for not only leg development, but also the core. Squats are my favorite exercise because I can really push my limits and see just how much weight I can move.
Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. If restricted to three exercises you want to work as many muscles as possible, for example, chest, shoulders, and triceps. I prefer dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique.
Bent-Over Barbell Rows: They would be my final pick. It’s extremely important for me to keep my back as strong as possible, not only for proportional reasons but for overall spine health. I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts.
Nutrition
Chris Bumstead is very particular and precise when it comes to his diet, He eats the same 6 meal a day leading up to a competition for multiple months and only makes minor changes. This helps him to determine what his body may need so he can make his small changes to achieve his goal.
He utilizes Transparent Lab Products for his Fat Burners, Whey Protein, Testosterone, Creatine, BCAA and Super Greens support. Chris Bumstead says that it’s key to not add in new foods when close to a competition because he is not sure of the effects it can have on his body.
During off-season, he is more relaxed when it comes to his diet. He increases his calorie intake, but still stays away from fatty foods. He also shares that he will eat muffins and snacks that have carbs before his workout sometimes if he does not get the calories he needed throughout the day.
Meal 1: 1 ½ cup Egg Whites, 2 Whole Eggs and 1 cup Oats
Meal 2: 8 ounces Chicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables
Meal 3: 8 ounces White Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables
Meal 4: (Pre workout) 7 ounces White Fish and 2 cups Jasmine Rice
Meal 5: (Post Workout Shake) 50g 100% Whey Isolate mixed in Water
Meal 6: 8 ounces Chicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus
Meal 7: 2 ½ cups Egg Whites, 3 Whole Eggs and 11 ounces Mixed Vegetables
Personal Life
Aside from being an accomplished bodybuilder and athlete, Chris is very active on social media and has around 3 million followers on Instagram and almost 800,000 subscribers on YouTube. On both accounts, followers can see his training, nutrition, competition photos, and how Chris lives his life outside of sport. Sponsored by a host of companies, he also runs a podcast and does online coaching so others can learn from his techniques to better their lives and physiques. With a continued mission to be great, it will be exciting to see what’s next for Chris Bumstead.