Chris Bumstead’s Sub-3,000-Calorie Diet 6 Weeks Out From the 2023 Olympia

As a pro-competition nears, bodybuilders cut their calorie intake and increase cardio to drop body fat while improving their conditioning and muscle definition. On Oct. 1, 2023, the four-time reigning Classic Physique Olympia champion Chris Bumstead took to his YouTube channel to share what he eats in a day six and half weeks out of the 2023 Olympia on Nov. 2-5, 2023, in Orlando, FL.

Bumstead is unlikely to lose his crown, as he is the overwhelming frontrunner to score gold, as has been the case for the last handful of years. However, he is aware that he has to meet the high expectations put upon him to convert his frontrunner status to fruition. Part of his process is a tightly constructed and strictly adhered-to diet. Check it out below:

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Chris Bumstead’s 2023 Olympia Cutting Diet

Managing persistent hunger is a challenge for Bumstead as he trims calories. Occasionally, he experiences nausea upon waking up. “That’s prep, that’s life, that’s what it takes to get shredded,” said Bumstead. 

Meal One

• Egg whites — 150 grams
• Whole eggs — Two
• Oats — 70 grams
• Tomorrow’s Nutrition Sunfiber — One scoop
• Marine collagen — One scoop
• Isolate whey protein powder — 20 grams
• Pumpkin — 40 grams
• Water — 50 millieters

Meal One Macronutrients

• Protein — 64 grams
• Carbs — 54 grams
• Fats — 14 grams
• Calories — 619

Bumstead created a protein pancake batter by blending all the ingredients. Adding pumpkin to the mix prevents the protein pancakes from overcooking or drying out. Bumstead seasoned the pancakes with salt and cinnamon.

Meal Two

• White rice — 200 grams
• Chicken breast — 180 grams
• Shredded lettuce
• Baby cucumber
• Lemon, honey Dijon mustard, & coconut aminos mixture (dressing)

Meal Two Macronutrients

• Protein — 46 grams
• Carbs — 58 grams
• Fats — 4-6 grams
• Calories — 450

Bumstead transitioned from five to six meals per day to maintain a high metabolic rate and prevent cravings. He eats 180-200 grams of animal protein in each meal to ensure he doesn’t lose muscle tissue in this cutting phase. 

Meal Three

• Lean ground turkey — 180 grams
• White potato — 200 grams
• Sriracha sauce (dressing)

Meal Three Macronutrients

• Protein — 45 grams
• Carbs — 40 grams
• Fats — 13.0-18.4 grams
• Calories — 360

For his pre-cardio meal, Bumstead ate ground turkey with white potato, which provided the requisite carbs to complete the session. Meals during a cut can be bland and unexciting. So, Bumstead adds a different condiment to each of his meals for variety of flavor.

Meal Four

• Whitefish — 200 grams
• White rice — 200 grams
• Broccoli slaw
• Shredded lettuce
• Baby cucumber
• Mustard sauce (dressing)

Meal Four Macronutrients

• Protein — 40 grams
• Carbs — 57 grams
• Fats — 2.4-4.4 grams
• Calories — 434

Shredded lettuce and baby cucumber are a constant in Bumstead’s cutting diet. They are low in calories but rich in fiber, vitamins, minerals, and antioxidants.

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Snack

• Isolate whey protein powder — Two scoops
• Water — One cup

Snack Macronutrients

• Protein — 52 grams
• Carbs — 8 grams
• Fats — 2 grams
• Calories — 260

Bumstead used a Ninja CREAMi machine to turn his protein shake into an ice cream texture. He blended two scoops of isolate whey protein in a shaker bottle, froze it overnight, and then put it in the ice cream machine for two minutes. He added water and returned it to the machine for two more minutes for a creamier texture. 

Meal Five

• Whitefish — 200 grams
• White rice — 200 grams
• Shredded lettuce
• Honey mustard sauce (dressing)

Meal Five Macronutrients

• Protein — 40 grams
• Carbs — 57 grams
• Fats — 2.4-4.4 grams
• Calories — 434

This meal was the same as Bumstead’s last meal, minus the broccoli slaw. 

Meal Six

• Steak — 200 grams

Meal Six Macronutrients

• Protein — 40 grams
• Carbs — 57 grams
• Fats — 2.4-4.4 grams
• Calories — 434

Bumstead ate 200 grams of grilled steak as the final meal of the day. Eating a high-protein meal before bed reduces the risk of entering a catabolic state, where the body burns muscle tissue for energy.

Total Macronutrients

• Protein — 331 grams
• Carbs — 257 grams
• Fats — 31 grams
• Calories — 2,730

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[Related: Confirmed: Breon Ansley NOT Moving to 212 Division, Will Compete at 2023 Classic Physique Olympia]

Road to 2023 Olympia

In August 2023, the IFBB Pro League raised the weight cap for each Classic Physique division height class. Each bodybuilder in the division, including the 2022 Olympia silver and bronze medalists Ramon Rocha Queiroz and Urs Kalecinski, will be bringing a bigger physique to the stage to thwart Bumstead’s quest for a fifth consecutive title at the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL.

Featured image: @cbum on Instagram

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