Considered the king of Classic physique Division, Chris Bumstead understands exactly what it takes to become a champion. After four consecutive first places at the Mr. Olympia showThe award-winning bodybuilder is aiming to take home the title for the fifth year in a row.

Bumstead focused on fine-tuning his training and diet so he can be stage-ready for November, giving viewers a glimpse into what a eating all day looks like in a vlog posted on his YouTube channel on October 1, 2023.

Six weeks before the 2023 Mr. Olympia, Bumstead is officially in full competition preparation. After a phase in which he consumed almost 4,000 calories per day, he has significantly reduced his overall calorie intake. Although his diet doesn’t include much variety, there’s little doubt that Bumstead’s approach will pay off on the upcoming show Orlando, FL.

Meal 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 whey protein powder, and 40 grams (quarter cup) pumpkin puree

Bumstead started his day by making a batch of protein-packed pancakes for breakfast. His personal recipe contains multiple sources of this important macronutrient, including whole eggs, a scoop of them Collagen proteinand a ball of it Whey Protein Powder. Plus, the wildly popular bodybuilder added pumpkin puree to the blender to hold everything together.

After making a batch, Bumstead added 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup to his pancakes.

Macros: 619 calories, 54 Grams carbohydrates, 64 grams protein, 14 grams fat

Meal 2

• 200 grams (1 ⅛ cup) white rice
• 180 grams (6.3 ounces) white fish
• Shredded lettuce
• Sliced ​​cucumbers
• Dressing made from fresh lemon juice, organic honey Dijon mustard and coconut amino acids

For his second Meal, Bumstead chose a well-known combination in the bodybuilding community: fish and rice. He explained that he usually eats something like this around 11:30 a.m. to easily get high-quality nutrients. But with the 2023 Mr. Olympia show fast approaching, Bumstead’s trainer Hany Rambod recently made some changes to the structure of his diet plan, increasing the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get, the more I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now and I’m not eating much that fills me up, so I’m spreading out my meals, helping build my metabolism and consuming proteins throughout the day.”

Macros: 450 calories, 58 grams carbs, 46 grams protein

Meal 3 – Pre-workout meal

• 200 grams (1.5 cups) white potato
• 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean carbohydrate source (potatoes) and a form of ultra-lean protein (ground turkey). Since neither food is particularly flavorful on its own, he spiced it up by adding ketchup and Sriracha.

Admittedly not the most creative cook, Bumstead emphasized how he uses specific spices to make his meals more enjoyable. Even though it was a rest day, he used meal #3 to fuel himself Cardio training. The four-time Mr. Olympia winner noted that he likes to eat at least three meals with carbohydrates in his body before training.

Macros: 360 calories, 40 grams carbs, 45 grams protein

Meal 4

• 200 grams of white fish
• white rice
• Broccoli coleslaw
• Shredded lettuce
• Sliced ​​baby cucumbers

After an hour-long cardio session, Bumstead ate essentially the same meal as he had earlier in the day. Just like meal #2, his fourth contained a mix of vegetables, white fish and white rice. This time, however, he increased the protein slightly by consuming 200 grams of fish to aid recovery.

Macros: 434 calories, 57 grams carbohydrates, 40 grams protein

snack

• “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

Bumstead wasn’t much closer to being an “imposter,” as he satisfied his sweet tooth by relying on a Ninja CREAMi to create a guilt-free treat. While many users of the device have shown off their creative culinary skills on social media, Bumstead’s recipe only contained two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for better consistency, he demonstrated how adding additional water and re-mixing all the ingredients can help create a fluffier final product that looks similar to soft serve ice cream.

Meal 5

• 200 grams (seven ounces) of wild-caught cod
• 150 grams (three quarters cup) white rice
• Shredded lettuce

Bumstead’s fifth meal looked almost exactly like his previous one, with wild-caught cod as the protein source. Although he didn’t eat any specific macros, it’s obvious that he didn’t consume much dietary fat in his second-to-last meal of the day.

Meal 6

• 200 grams (seven ounces) steak

Ending the day with a 7-ounce steak gave Bumstead one last opportunity to fuel his muscles with much-needed proteins and amino acids. He skipped all sides and noted that he didn’t eat any carbohydrates during his sixth and final meal of the day.

Total macros: 2,730 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 the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools you need to be a champion. And if Bumstead stays on point in the following weeks, he should also emerge victorious at the 2023 Mr. Olympia.

Featured Image: Chris Bumstead / YouTube