Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia
Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. After four consecutive first place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.
Focused on perfecting his training and diet so he can be stage-ready for November, Bumstead gave viewers a taste of what a full day of eating is like in a vlog posted to his YouTube channel on October 1, 2023.
With six weeks left until Mr. Olympia 2023, Bumstead is officially in full contest prep mode. After a phase in which she consumed almost 4000 calories per day, she significantly reduced her overall caloric intake. Although her diet doesn’t include much variety, there’s no doubt that Bumstead’s approach should pay off for the upcoming show in Orlando, FL.
Food 1
- Protein pancakes made with 150 grams (two-thirds cup) egg whites, two whole eggs, 70 grams (three-quarters cup) oats, 1 scoop Sunfiber, 1 scoop collagen protein, 1 scoop protein supplement of whey powder, and 40 grams (a quarter cup) of pumpkin puree
Bumstead started his day by making a batch of protein-packed pancakes for breakfast. Her personal recipe includes several sources of this critical macronutrient, including whole eggs, one scoop of collagen protein, and one scoop of whey protein powder. Plus, the popular bodybuilder added pumpkin puree to the blender to help bring everything together.
After cooking a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.
Macros: 619 calories, 54 grams carbohydrates, 64 grams protein, 14 grams fat
Food 2
- 200 grams (1 ⅛ cup) white rice
- 180 grams (6.3 ounces) white fish
- shredded lettuce
- Sliced cucumbers
- Dressing made with fresh lemon juice, organic honey Dijon mustard and coconut aminos.
For his second meal, Bumstead opted for a combination familiar in the bodybuilding community: fish and rice. She explained that she normally eats something like this around 11:30 am as an easy way to get quality nutrients. However, with the 2023 Mr. Olympia show quickly approaching, Bumstead trainer Hany Rambod recently made some changes to the structure of his eating plan, increasing the number of meals from five to six and reducing the amount of protein from 220 grams of meat. per meal at 180.
“I need it because the hungrier I am, the sooner I want to eat,” Bumstead explained. «My appetite is crazy right now and I don’t eat a lot of filling foods, so I spread out my meals, help build my metabolism and consume protein throughout the day.»
Macros: 450 calories, 58 grams of carbohydrates, 46 grams of protein
Meal 3: pre-workout meal
- 200 grams (1.5 cups) white potatoes
- 180 grams (6.3 ounces) 99% lean ground turkey
Bumstead’s third meal consisted of a clean source of carbohydrate (potatoes) and an ultra-lean form of protein (ground turkey). Because neither food is particularly tasty on its own, she spiced things up by adding ketchup and sriracha.
Although he’s not the most creative cook, Bumstead highlighted how he strategically uses specific seasonings to make his meals more enjoyable. Despite it being a rest day, he used meal number 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three carbohydrate meals in his body before training.
Macros: 360 calories, 40 grams of carbohydrates, 45 grams of protein
Food 4
- 200 grams (seven ounces) white fish
- White rice
- Brocoli salad
- shredded lettuce
- Sliced young cucumbers
After an hour-long cardio session, Bumstead ate essentially the same meal he ate earlier in the day. Like meal number 2, the fourth included a mix of vegetables, white fish, and white rice. This time, however, he increased the protein a little by consuming 200 grams of fish to promote recovery.
Macros: 434 calories, 57 grams of carbohydrates, 40 grams of protein
Sandwich
- “Ice Cream” made with 2 scoops of dark chocolate whey protein powder and water
As close to a “cheat” as you can get, Bumstead satisfied his sweet tooth by trusting a CREAMi Ninja to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.
While he suggested using almond milk or oat milk for a better texture, he showed how adding more water and mixing everything again can help produce a fluffier final product that resembles soft serve ice cream.
food 5
- 200 grams (seven ounces) wild cod
- 150 grams (three-quarters of a cup) white rice
- shredded lettuce
Bumstead’s fifth meal was almost the same as the previous one, with wild cod as the protein source. Although she didn’t provide specific macros, it’s obvious that she didn’t consume much fat in her second-to-last meal of the day.
Food 6
- 200 grams (seven ounces) fillet
Ending the day with a seven-ounce steak gave Bumstead one last chance to feed his muscles much-needed protein and amino acids. She skipped either side and pointed out that he doesn’t eat carbs during his sixth and final meal of the day.
Total macros: 2730 calories, 257 grams carbohydrates, 330 grams protein, 31 grams fat
Bumstead’s no-nonsense eating style is just one of the reasons he has become one of the most successful figures in sports. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead holds his own over the next few weeks, he should emerge victorious at the 2023 Mr. Olympia as well.
Featured Image: Chris Bumstead / YouTube
