Chris Bumstead — A Journey Through Bodybuilding Excellence

In the world of bodybuilding, where the pursuit of physical perfection reigns supreme, Chris Bumstead stands as a testament to the timeless art of sculpting the human body. 

Born on February 2, 1995, in Ontario, Canada, Bumstead has risen to become a force to be reckoned with in the realm of bodybuilding, particularly in the Classic Physique division. 

At the youthful age of 28 (as of September 2023), Bumstead has already carved a name for himself in the annals of bodybuilding history, with an illustrious career marked by numerous achievements and accolades.

The Emergence of Classic Physique

For decades, bodybuilding was synonymous with the iconic Mr. Olympia competition, with legends like Arnold Schwarzenegger and Frank Zane epitomizing the sport. 

However, as tastes evolved, so did the sport itself. In 2016, the Classic Physique division emerged as a nod to the golden age of bodybuilding, celebrating sleek, aesthetic physiques reminiscent of the sport’s pioneers.

Chris Bumstead, affectionately known as “CBum,” has become the undisputed king of Classic Physique, captivating the hearts of bodybuilding enthusiasts worldwide. 

With a staggering four Classic Physique Olympia titles under his belt (2019-2022), he has rewritten the record books and shows no signs of slowing down.

Chris Bumstead’s Bodybuilding Journey

Standing at an imposing 6’1″ and weighing approximately 235 pounds, Chris Bumstead possesses the ideal physique for Classic Physique competition. 

He made his professional debut at the Pittsburgh Pro in 2017 and quickly established himself as a formidable force in the bodybuilding world.

Remarkably, Bumstead has participated in only eight professional contests as of August 2023, consistently finishing no lower than second place. 

His status as an Olympia champion grants him a lifetime qualification for the Classic Physique Olympia, ensuring his enduring presence in the sport’s premier event.

Let’s delve into Bumstead’s impressive contest history:

  • 2017, Pittsburgh Pro: 1st Place
  • 2017, Toronto Pro Supershow: 1st Place
  • 2017, Classic Physique Olympia: 2nd Place
  • 2018, Classic Physique Olympia: 2nd Place
  • 2019, Classic Physique Olympia: 1st Place
  • 2020, Classic Physique Olympia: 1st Place
  • 2021, Classic Physique Olympia: 1st Place
  • 2022, Classic Physique Olympia: 1st Place

Olympia Champions: Arnold and Chris

Both Arnold Schwarzenegger and Chris Bumstead share remarkable similarities in their bodybuilding careers, cementing their positions as legends in the sport. 

Both athletes have embraced the Classic Physique division, a homage to the golden age of bodybuilding, and have displayed sleek, aesthetic physiques reminiscent of the era. 

Their multiple Olympia titles stand as a testament to their dominance, with Arnold securing Mr. Olympia titles and Bumstead clinching Classic Physique Olympia victories. 

Their training philosophies converge on foundational free-weight movements, emphasizing the importance of building a balanced and symmetrical physique. 

Dedication to their craft is a common thread, evident in their rigorous training regimens and unwavering commitment to strict diets.

Both have left indelible legacies in the world of bodybuilding, with Arnold transcending into Hollywood and politics, while Bumstead, though younger, is already poised to make his mark. 

Their substantial social media followings underline their popularity and influence, bridging generations of fans and enthusiasts. 

While they share these striking parallels, each athlete’s unique journey and contributions further enrich the diverse tapestry of the bodybuilding world.

Chris Bumstead’s Training Philosophy

The foundation of Bumstead’s awe-inspiring physique is built upon fundamental free-weight exercises. 

Squats, deadlifts, bent-over rows, and shoulder presses have been instrumental in crafting his symmetrical and muscular physique. 

He adheres to a high-volume training approach, often pushing himself to failure on his final set.

During the offseason, Bumstead’s focus shifts to building strength, but he avoids low-rep or single-repetition sets in his training regimen. 

His cardio and posing routines vary based on his competition preparation progress.

Notably, in 2022, Bumstead joined forces with renowned trainer and nutritionist Hany Rambod, known for his work with other Olympia champions like Phil Heath and Jay Cutler. 

Their collaboration has incorporated innovative training techniques such as Fascia Stretch Training-7 (FST-7), aimed at stimulating muscle growth by targeting fascia tissue. 

Additionally, they employ intensity-boosting methods such as partial reps, forced reps, and static holds.

A snapshot of Bumstead’s chest workout routine, as demonstrated alongside Hany Rambod, includes exercises like:

  • Cable Crossover
  • Incline Dumbbell Bench Press
  • Seated Chest Press Machine
  • Prime Incline Chest Press Machine
  • Decline Chest Press Machine
  • Pec Deck Flye

Chris Bumstead’s Bulking Diet Plan: Fueling Greatness

Elite bodybuilder Chris Bumstead’s journey to peak physical performance extends far beyond his incredible workouts. 

A key component of his success lies in his meticulous approach to nutrition. On January 8, 2023, Bumstead, a four-time Classic Physique Olympia champion, embarked on a new bulking diet regimen in preparation for the 2023 Olympia weekend. 

Setting the Nutritional Foundation

At the heart of Bumstead’s bulking diet is a precise calculation of his daily caloric intake and macronutrient distribution. 

To support his intense training and muscle growth, Bumstead determined that he needed approximately 4,161 calories per day. This breakdown comprises:

  • Calories: 4,161
  • Fats: 139 grams
  • Carbohydrates: 488 grams
  • Protein: 240 grams

Bumstead emphasizes that while these numbers serve as a rough estimate, ensuring a minimum of one gram of protein per pound of body weight during bulking is essential. 

He remains flexible regarding exceeding protein targets but maintains a focus on achieving his protein and calorie goals to adequately fuel his demanding training regimen. 

Additionally, he allows for a 20-percent variation in his carbohydrate and fat intake from the calculated targets.

A Day in Chris Bumstead’s Bulking Diet

Bumstead’s daily eating routine revolves around five strategically planned meals, balancing nutritional quality with caloric intake. 

Let’s delve into his meals:

Breakfast (1,037 Calories)

A nutrient-rich smoothie featuring blueberries, raspberries, half a banana, glutamine, greens, fiber, and one scoop of whey protein.

A supplementary meal comprising three whole eggs, three slices of toast, half an avocado, and a touch of ketchup. Bumstead opts for water as a mixer for his smoothie, prioritizing easier digestion.

Pre-Workout Meal (623 Calories)

A classic pre-workout meal composed of 280 grams of white rice, 175 grams of ground turkey, and a serving of shredded lettuce and broccoli sprouts.

Post-Workout Meal (510 Calories)

A quick post-workout meal featuring 100 grams of white rice and MegaFit Keto sesame chicken.

Dinner (1,177 Calories)

An innovative addition to Bumstead’s diet is a glucose-regulating supplement containing berberine and chromium. 

This supplement aids in carb uptake and insulin level regulation to prevent blood sugar spikes.

The main dinner components include 160 grams of brown rice, 225 grams of ground beef, and pasta sauce.

Final Meal (780 Calories)

Bumstead indulges in one of his favorite foods, chocolate chip protein pancakes, featuring 150 grams of Birch Benders pancake mix.

To complement his pancakes, he enjoys a protein-rich beverage comprising one-and-a-half scoops of whey protein mixed with glutamine in water.

Total Daily Nutritional Intake

When combining all of the meals described above, Bumstead’s daily caloric intake amounts to 4,127 calories, distributed across macronutrients as follows:

  • Fats: 118 grams
  • Carbs: 500 grams
  • Protein: 264 grams

Remarkably, Bumstead’s daily protein intake aligns perfectly with his goal weight, ensuring he provides his body with the essential building blocks for muscle growth and recovery. 

By adhering to this meticulously crafted diet throughout the off-season, Bumstead is poised to maintain and potentially even exceed the progress he made from 2020 to 2022. 

With this unwavering commitment to nutrition, it will undoubtedly be a challenging task for any competitor to dethrone him from his throne at the 2023 Olympia. 

Chris Bumstead’s dedication to his diet is just one more element of his relentless pursuit of bodybuilding greatness.

Life Beyond Bodybuilding

Beyond his remarkable achievements on the bodybuilding stage, Chris Bumstead boasts a substantial social media following, making him one of the most popular contemporary physique athletes. 

As of September 2023, he commands 18.2 million Instagram followers, 4.5 million TikTok followers, and 3.3 million subscribers on his YouTube channel, where going viral is a common occurrence.

Bumstead has also ventured into various business endeavors. He transitioned from representing other companies as an athlete to becoming a part owner of Raw Nutrition, a supplement company based in Florida. 

His product line includes a protein powder and a pre-workout supplement. 

Moreover, he promotes his clothing line, “bum.,” and offers a training app subscription service named “CBum Fitness.” 

He also enjoys sponsorship from a second clothing brand, YoungLA.

A Family of Physique Enthusiasts

The passion for physique competition runs in the Bumstead family. Chris’s sister, Melissa Valliere, is an IFBB Pro in the Figure division. 

Her husband, Iain Valliere, served as one of Bumstead’s coaches early in his career and currently competes in the Men’s Open division.

In October 2022, Bumstead made headlines by announcing his engagement to Courtney King, the 2016 Bikini Olympia champion. 

This union is set to create a unique chapter in bodybuilding history, as they become the second married couple to each win Olympia titles, following Jennifer Dorie and Mark Anthony in 2021.

The Future Awaits

Speculation abounds regarding Chris Bumstead’s future in bodybuilding. 

While many anticipate a potential transition to the Men’s Open division, Bumstead has consistently affirmed his commitment to Classic Physique, aiming to establish an enduring legacy in the division. 

His thriving involvement in the business side of bodybuilding leaves his options wide open, and only time will reveal the direction he chooses to steer his illustrious career.

As he has achieved remarkable success before the age of 30, the world eagerly awaits the next chapter of Chris Bumstead’s journey, knowing that his indomitable spirit and unwavering dedication will continue to shape the landscape of bodybuilding for years to come.

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