Three-time Mr. Olympia Classic Physique winner Chris Bumstead recently shared his full day of bulking diet looks like. After defending the Classic Physique title at Olympia 2021, Bumstead took the time off to let his body recover from the stress of bodybuilding. However, a recent battle with Covid-19 infection resulted in massive weight loss as Bumstead is currently 28lbs lighter than his usual off-season weight.
The 26-year-old has returned to the gym and has a task at hand after getting pushed back due to Covid-19. Chris Bumstead has to bulk up before cutting down to compete at the 2022 Olympia and he shared the full day of eating for bulking in a recent video on his YouTube channel.
Chris Bumstead’s full day of eating for bulk
At the beginning of the video, Chris Bumstead calculated the required daily caloric intake based on gender, age, height, weight, activity level, and goal (bulking) in a mobile app. The rough estimate of daily caloric intake for bulking came down to:
- Calories – 4161
- Protein – 240gms
- Carbohydrates – 488gms
- Fats – 139gms
According to Bumstead, consuming at least 1gm protein per pound of body weight is the most important thing during bulking while other macros are a rough estimate. He is okay with consuming a little extra protein but proportionately reduces other macros when protein consumption increases.
A majority of Chris Bumstead’s daily nutrition comes in the form of two large meals and three smaller ones. He prefers to consume these meals in the morning and at some later point in the day when his appetite is high.
Meal 1 – Breakfast (Large)
(Total calories – 1037)
Chris Bumstead’s day starts with a smoothie made with berries, supplements, and oatmeal in water. The 26-year-old prefers water over milk as it makes the smoothie easier on the gut while glutamine, GI, greens, and fiber help with digestion.
Smoothie ingredients:
- Blueberries
- Raspberries
- Banana – ½
- Glutamine
- GI
- Greens
- Fiber
- Whey Protein Isolate – 1 scoop
- Water
- Oatmeal – 70gms
Chris Bumstead then proceeded to make his breakfast while sipping the smoothie. On this day, the breakfast consisted of:
- Whole eggs – 3
- Toast – 3 slices with ½ avocado spread on top
- Ketchup
Chris Bumstead might have to increase his diet to three large meals from his current diet of two depending upon how his body responds.
Meal 2 – Pre-workout meal (Small)
(Total calories – 623)
Chris Bumstead’s pre-workout meal is simple everyday ingredients in coconut aminos and consists of:
- White rice – 280gms
- Ground Turkey – 175gms
- Shredded Lettuce
- Broccoli Sprouts (Raw)
- Salsa
Bumstead has included Broccoli sprouts in his diet as they help with estrogen detoxification. Cooking Broccoli sprouts can reduce their nutritional values. Therefore Bumstead sprinkles them over his meal while eating.
Meal 3 – Post-workout meal (Small)
(Total calories – 510)
- White rice – 100gms
- MegaFit keto sesame chicken
Chris Bumstead usually consumes the MegaFit keto sesame chicken meal after the workout. However, he has added rice to meet his recommended carbohydrates intake.
Meal 4 (Large)
(Total calories – 1177)
The second large meal of the day includes a significant portion of carbohydrates and consists of:
- Brown rice pasta – 160gms
- Ground Beef – 225gms
- Pasta Sauce
When taking high-carbohydrate meals, Chris Bumstead consumes glucose tablets with it. Berberine and chromium keep the blood sugar levels in control and also help transfer nutrients to muscles. For high carbohydrate foods, pasta and sweet potatoes are Chris Bumstead’s favorite food options.
Meal 5 – Chris Bumstead’s final meal of the day (Small)
(Total calories – 1177)
Chris Bumstead’s last meal of the day consists of his favorite foods and includes:
- Chocolate chip protein pancakes
- Chocolate milkshake (Water + 1.5 scoops of whey protein isolate + glutamine)
The net total caloric intake for the day came down to:
- Calories – 4127
- Protein – 264gms
- Carbohydrates – 506gms
- Fats – 118gms
Chris Bumstead’s macronutrients consumed fell in the desired range and he hit the protein goal for the day comfortably. If the 26-year-old stays on track and continues with progress, there is no denying that it will be difficult for anyone to defeat him at Mr. Olympia 2022.
Courtesy of Chris Bumstead’s YouTube channel, you can watch the full video here:
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