Take a look at Out Bodybuilder Chris Bumstead’s 5,000-Calorie Day of Consuming Forward of the 2022 Mr. Olympia

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A champion bodybuilder has to have the prerequisite devoted vitamin to compare. 

On Would possibly 15, 2022, reigning three-time Vintage Body Olympia Champion (2019-2021), Chris Bumstead, posted a video to his YouTube channel outlining a complete day’s value of consuming. The 5,000-calorie-plus nutrition is a part of Bumstead’s ongoing low season as he prepares for the 2022 Mr. Olympia on December 15-18, 2022, in Las Vegas, NV. 

[Related: Here’s How 5-Time CrossFit Games Champion Tia-Clair Toomey Is Eating To Cut Weight]

Bumstead begins the video by way of pronouncing that is the primary time he has shared a “full-day” nutrition shortly. A snappy scan of Bumstead’s YouTube web page confirms that statement, as his closing dietary video was once in past due February 2022. A brand new version got here on the persisted behest of his 1.75 million-plus subscribers (and counting). 

It’s been a minute, you guys at all times ask for those, so right here we’re, doing a complete day of consuming.

General, it’s any other detailed perception into partially how the top-notch bodybuilder fuels his efficiency and builds his muscle.

Meal 1

Like many of us international, Bumstead begins his morning with a cup of Joe. Although, this isn’t any odd espresso. The espresso has mushrooms (that have adaptogens) and chocolate sea salt (which has electrolytes). The concept procedure at the back of the mushroom/adaptogen is that it is helping enhance Bumstead’s immune gadget, which analysis confirms is one among its primary advantages. (1)

After he finishes espresso, Bumstead shifts to a “uninteresting breakfast” — a protein shake. The shake is composed of 2 scoops of his protein isolate emblem, a scoop of glutamine for fiber, and he pairs that with two complete toasted bagels. Bumstead says he normally has a few eggs at the facet, however they began now not to take a seat neatly together with his abdomen.

As Bumstead notes, meals selection will also be integral to maximizing an athlete’s coaching output. One learn about maintained {that a} multi-versed nutrition is particularly really helpful for, say, a bodybuilder who would possibly need to eat extra vitamins and energy during the day. (2)

Right here’s Bumstead’s complete breakfast — which comes out to 985 energy and 70 grams of protein — laid out: 

  • One cup of espresso (with mushrooms and chocolate sea salt)
  • Two scoops of CBUM Itholate Protein™ and one scoop of glutamine in water 
  • Two complete cinnamon raisin bagels (with Ghee butter) 

Ahead of diving into his breakfast, Bumstead notes he’s now not consuming up to he usually does. He makes transparent it’s a part of an experimental  “carb-cycle check” that would possibly let him safely push towards the load cap he needs and sooner or later care for it more uncomplicated. 

Meal 2

After a brief damage, Bumstead presentations off his mid-morning meal — a forged serving to of white rice and flooring turkey with olive oil. Bumstead says that he just lately began consuming up to 350 grams of rice in a single sitting, so he now makes use of the olive oil for a taste spice up.

Right here’s this meal — which is composed of 796 energy — because it stands:

  • Flooring turkey — 185 grams
  • Boiled white rice — 300 grams
  • Olive oil — 15 grams

In keeping with Bumstead, he normally tries to consume no less than 3 times ahead of he heads to the gymnasium and trains, as he “certainly gained’t consume 3 times” after the reality. That makes it essential to get a just right bulk of his energy and vitamin previously. 

[Related: Bodybuilder Shaun Clarida Locks Out 150-Pound Incline Dumbbell Presses For 20 Reps]

Meal 3

As his ultimate meal ahead of heading out to coach, Bumstead opts for a 700-calorie serving to of MegaFit’s™ prepackaged steak and candy potatoes. The bodybuilder says the mix of turkey and white rice, adopted by way of a steak and candy potatoes, is an absolute “favourite go-to” in his day-to-day time table. 

Meal 4 (Put up-Exercise)

Bumstead rolls with a tried-and-true 1,155-calorie pasta favourite to feed himself after his exercise. It additionally accommodates 145 grams of carbs:

  • Brown pasta — 180 grams
  • Flooring pork — 100 grams
  • Flooring turkey — 100 grams
  • Marinated tomato sauce — 250 milliliters 

This meal is Bumstead’s densest of the day because it’s kind of 40 mins post-workout and when his urge for food is the most important. Bumstead’s instance traces up with analysis, which concludes that eating essential vitamins with high quality timing is sort of as an important for doable power and muscle features as what an athlete in truth eats. (3)

Meal 5

With yet one more meal to squeeze in ahead of he heads to sleep, Bumstead treats himself to a peanut butter protein bar for a snack ahead of chowing down on any other serving to of white rice with flooring turkey:

  • Peanut butter protein bar 
  • White rice — 270 grams
  • Flooring turkey — 290 grams
  • Olive oil — 15 grams

At the complete, Bumstead surprises himself. His complete day’s value of vitamin comes out to 5,203 energy, 666 grams of carbs, 290 grams of protein, and 156 grams of fats.

“That is why it’s most definitely just right to trace.”

In keeping with the bodybuilder, this is about 300 extra energy than he normally eats. It’s additionally nearly double his standard carb consumption, too.

[Related: Bodybuilder Hunter Labrada Powers Through A 495-Pound Banded Squat For 17 Reps]

Mr. Olympia Lies Forward

Bumstead will for sure proceed to make use of his nutrition in prep for December’s Mr. Olympia. There he’s going to shield his Vintage Body Olympia name and take a look at to make it 4 consecutive championships. The 2022 Mr. Olympia will happen on December 15-18, 2022, in Las Vegas, NV.


  1. Liao et al. (2018). A initial overview of research on adaptogens: comparability in their bioactivity in TCM with that of ginseng-like herbs used international. Chinese language Drugs. 2018 Nov; 13: 57.
  2. Embling et al. (2021). Impact of meals selection on consumption of a meal: a scientific overview and meta-analysis. The American Magazine of Scientific Vitamin. 2021 Mar; 113 (30); 716-741.
  3. Aragon A.A., Schoenfeld B.J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Magazine of the World Society of Sports activities Vitamin. 2013 Jan; 10: 5.

Featured symbol: @cbum on Instagram