Bodybuilder Chris Bumstead Shares 3,800-Calorie Mr. Olympia Diet

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Chris Bumstead is the reigning champion of the Mr. Olympia Classic Physique division, where he has ascended to the top of the podium for the last two years running, and he intends to hold onto the title for another year. In a recent video on his YouTube channel, the Canadian bodybuilder records everything that he eats on an average day while getting leaner and shredded in the lead-up to the competition.

Bumstead starts his day with a breakfast of oatmeal, blueberries, and chocolate-flavored protein powder. “This is as simple as it gets,” he says. “I like to make my oats on the stovetop because I find I get more volume.”

Meal number two is a stir-fry consisting of chicken breast, white rice (up to 250 grams), broccoli and green vegetables “Today is a rest day,” he says. “The only difference is post-workout, I’d have a shake and some rice cakes as a post-workout meal. But other than that, I keep my meals the same.”

The third meal, usually Bumstead’s pre-workout meal, is a bowl of ground turkey and diced sweet potato. Meal number four is white fish with white rice, air-fried cabbage, and sautéd asparagus. “It’s probably the least appetizing meal,” he says, “but it’s 200 grams of fish, 280 grams of rice with more volume, so, delicious.”

The fifth and final full meal of the day is even more air-fried salmon, with more white rice and purple cabbage. “This is my main meal where I have a lot of fats,” he says. “Same as the end of the day, I have some nut butter.” This is followed by a makeshift mug pudding, which he prepares using a scoop of chocolate peanut butter protein powder, a small amount of water, and 30 grams of nut butter—a “random” concoction he came up with in his offseason.

“That’s everything I’m eating right now to win the Olympia numero trois,” he says. “Super simple, basic foods, pretty similar to my offseason, except I don’t have a shake in the morning, and I don’t eat whatever the fuck I want at night.”

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