Chris Bumstead Diet and Workout Plan

The Chris Bumstead diet involves carefully tracking macros, to build a Classic Physique. When looking to add muscle, Chris will eat more throughout the day and pack on size.

But when Chris is preparing for a bodybuilding competition, he will cut his food intake – in order to get as lean and ripped as possible.

Who is Chris Bumstead?

Chris Bumstead is a Canadian professional bodybuilder, fitness model and social media influencer. He currently competes in the NPC Classic Physique division.

This division has become very popular and emphasizes the classic physiques (like Arnold Schwarzenegger) from the 1970’s and 1980’s.

As a 4x Olympia Classic Physique Champion, Cbum is considered to be one of the greatest bodybuilders of all time.


Height6′ 1″ (185.5 cm)
Contest weight215 – 225 lbs (93.0 – 102.1 kg)
Off-season weight260 lbs (117.93 kg)
Year of birth1994

Past Results

Olympia Classic Physique 20231st
Olympia Classic Physique 20221st
Olympia Classic Physique 20211st
Olympia Classic Physique20201st
Olympia Classic Physique20191st
Olympia Classic Physique20182nd
Olympia Classic Physique20172nd

Chris Bumstead Cutting Diet

The below meal plan is a sample day of eating Chris follows when preparing for a contest. He doesn’t eat these exact foods everyday, but chicken and ground turkey are some of his favorite protein sources. Chris will even eat ground turkey for breakfast mixed with eggs. It all depends on his mood.

Meal 12 whole eggs, 1 1/2 cups egg whites and 3/4 cup oatmeal
Meal 26 ounces grilled chicken breast and 6 ounces white rice
Meal 36 ounces ground turkey, 6 ounces white rice and 2 ounces avocado
Meal 4Salad with 6 ounces chicken breast, onions, peppers, carrots, tomatoes, and non-fat dressing
Meal 56 ounces grilled chicken breast and 5 ounces sweet potatoes

Chris Bumstead Bulking Diet

This is a typical daily meal plan for Chris when he is in a bulking phase. When you’re in a caloric surplus it’s very important to listen to your body and take rest days. Chris believes you should be eating just as much food during rest days, as this is when you will make gains. When you’re not training your body won’t be as hungry, but you still need to eat enough food to build muscle.

Meal 1Protein shake with chocolate whey protein, 3 pieces bread, 4 whole eggs, and 1 banana
Meal 27 ounces grilled chicken breast and 8.5 ounces white rice
Meal 37 ounces ground turkey, 10 ounces white rice and half an avocado
Meal 47 ounces grilled chicken breast, 8 ounces white rice and half an avocado
Meal 56 ounces grilled chicken breast and 6 ounces sweet potato fries

Macros for the day: 445 g carbohydrates / 116 g fat / 325 g protein

2023 Olympia Diet

Protein Pancakes

You can’t have the Chris Bumstead diet without trying some of his favorite protein pancakes. It can be difficult when making high protein pancakes, because they always end up very dense.

Chris says that baking powder and almond milk help make his pancakes more fluffy. Try out the recipe below for your next breakfast.

  • 4 whole eggs
  • 1 scoop of whey protein
  • 1/2 a banana
  • 100 grams of oats
  • Almond milk
  • Baking powder
  • Glutamine

Combine all of these ingredients and blend them together. Then all you need to do is cook them in a frying pan. You can make big or small pancakes depending on your preference.

If this recipe has too much fat for you, try replacing the whole eggs with egg whites. If you need more fat, just add butter to the pancakes when they’re done cooking.

Chris Bumstead Workout Routine

Chest Training

For this chest workout, try and contract the pectoral muscles for maximum results. Chris says this is key for muscle growth and building a massive chest. You also want to focus on lowering the weight in the negative motion. You will only get stronger when your body is able to control the weight.

  • 1st exercise: Flat bench press 5 x 6-12
  • 2nd exercise: Incline bench press 5 x 10-12
  • 3rd exercise: Incline cable fly 3 x 10 superset with bench pushup until failure
  • 4th exercise: Incline kettlebell fly 5 x 8-10
  • 5th exercise: Low cable fly 3 x 15

Back Training

On back days, Chris will begin his workouts with a heavy compound movement – in this case the barbell row. You want to avoid doing a heavy movement like this at the end of your workouts, because you will lack the energy. Just make sure to properly warm up before moving heavy weight.

  • 1st exercise: Barbell row 4 x 8-12
  • 2nd exercise: Incline machine row 4 x 8-12
  • 3rd exercise: Close grip lat pulldown 4 x 10-12
  • 4th exercise: Plate loaded T-bar machine 4 x 8-12
  • 5th exercise: Reverse chest press machine 4 x 8-12
  • 6th exercise: Close grip seated row 4 x 8-12

Check out a more detailed Chris Bumstead back workout split here.

Shoulder Training

For this shoulder workout, Chris started out with some seated overhead presses. He went for the dumbbells, because he utilized the barbell later in the workout. It helps to mix up the equipment in order to keep your body guessing. The last exercise is a great burnout set, because you can hit your rear delts when they’re exhausted.

  • 1st exercise: Seated dumbbell overhead press 4 x 8-12
  • 2nd exercise: Front dumbbell raise 4 x 12-15
  • 3rd exercise: Barbell overhead press 4 x 8-10
  • 4th exercise: Single arm dumbbell front raise 4 x 12-15
  • 5th exercise: Cable reverse rear delt fly 4 x 12-15

Leg Training

Before each leg day Chris will go through an extensive warm up routine. He doesn’t focus on the number of sets, but rather goes until his body feels warm. Seated leg extensions and lying hamstring curls are his go to exercises. When he’s ready, Chris will move on to working sets of squats.

  • 1st exercise: Barbell squat 5 x 6-12
  • 2nd exercise: Barbell walking lunge 4 x 10 (each leg)
  • 3rd exercise: Hack squat 4 x 12-15
  • 4th exercise: Leg extension 4 x 10-12
  • 5th exercise: Lying hamstring curl 4 x 10-12
  • 6th exercise: Standing calf raise machine 4 x 15

Check out a more detailed Chris Bumstead leg workout split here.

Arm Training

Chris refers to this arm day as a Dorian Yates inspired workout. There is very limited rest in between sets and it focuses on intensity. For your warm up sets, really focus on stretching out the arms – especially the triceps. You want to avoid lifting too heavy early on and getting injured.

  • 1st exercise: Triceps rope pulldown 4 x 15
  • 2nd exercise: Incline EZ bar skullcrusher 4 x 12
  • 3rd exercise: Cable overhead extension 4 x 12
  • 4th exercise: Standing cable curl 4 x 10-12
  • 5th exercise: EZ bar preacher curl 4 x 8-12
  • 6th exercise: Single arm cable curl 4 x 8-12
  • 7th exercise: Single arm triceps extension 3 x 8-12 superset with reverse grip cable curl 3 x 8-12

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