Wednesday , 29 November 2023

Here’s Chris Bumstead’s 3,508-Calorie Full Day of Eating to Start His Off-Season Bulk

The reigning four-time Classic Physique Olympia champion Chris Bumstead is ready to start his off-season training. To continue adding muscle to his champion physique that has left him as the bodybuilder to beat over the past four seasons, Bumstead took to his YouTube channel to share his full day of eating at the start of his bulk.

The video, published on Feb. 5, 2023, features Bumstead’s breakdown of the 3,508 calories he consumes daily across four meals plus snacks. To grow, Bumstead has to maintain a caloric surplus before transitioning to his cut when prepping for his next show. At the time of this article’s publication, Bumstead had not mentioned if he would compete before the 2023 Olympia on Nov. 2-5, 2023, in Orlando, FL.

[Related: Bodybuilding’s Uncrowned Mr. Olympia: Nasser El Sonbaty]


  • Fats — 19 grams
  • Carbs — 57 grams
  • Protein — 72 grams
  • Calories — 704
Bumstead was 250 pounds at the time of the video recording, which was 10 pounds more than his stage weight at the 2022 Olympia in Las Vegas, NV, in December 2022. Bumstead’s first meal of the day comes in the form of pancakes. He combines 50 grams of oats with Birch Benders pancake mix. He mixes that with one whole egg, 220 grams of egg whites, and a bit of water to thin them out.


A banana, a scoop of birthday cake-flavored whey protein powder, and a dash of vanilla extract joined the batter. While not always the case, this time around, Bumstead added glutamine and fiber to the recipe. He poured the batter onto sizzling hot skillets and dolloped them with frozen blueberries. In the second batch, he swapped the blueberries with semi-sweet chocolate chips. Before his second meal, Bumstead snacks on blueberries, raspberries, and an apple.

[Related: Shaun Clarida Incline Presses 140-Pound Dumbbells 5 Weeks Out From the 2023 Arnold Classic]

Meals Two and Three

This meal was more typical of what Bumstead would eat on his day-to-day grind during a prep. It consisted of 180 grams each of chicken and rice with some added kidney beans. It was a relatively low-calorie meal — 480 calories —compared to the rest of his bulking diet.

Bumstead didn’t know the macro breakdown of his third meal, but he knew it was 48 grams of protein and 720 calories, as it was customized for him from his meal prep service MegaFit. It included brown rice pasta and ground beef and was touted as Bumstead’s “favorite meal right now.”

Meal Four

Bumstead’s fourth meal included 350 grams of air-fried potatoes, zucchini, and ground turkey. He combined 210 grams of 98 percent lean and 93 percent lean ground turkey to get a middle ground that offered him a bit more flavor and landed at 51.9 grams of protein.


“If you’re fatter than you want to be, eat less. If you’re skinnier than you want to be, eat more.”

Bumstead suggested to his YouTube subscribers not to get too into the weeds about dieting but rather to find a consistent eating routine that fits one’s schedule and then track it. Over time, if they find they’d like to lose weight, cut some calories. Vice versa, add calories if they want to pack on more size.

Supplement Stack

Below are the supplements Bumstead takes in pill form, all from the REVIVE brand:

Mug Cake

Bumstead’s stab at dessert involved measuring out one egg, egg whites, vegan protein powder, gluten-free baking powder, and pumpkin puree. He mixed it, adding more and more flour until it reached his desired consistency. He microwaved it after adding chocolate chips for two minutes and 22 seconds.

He unloaded the pantry on his makeshift mug cake, adding almond butter, granola, and dried raspberries. It topped out his day’s calorie count at 3,508 calories comprised of:

  • Fat — 96 grams
  • Carbs — 340 grams
  • Protein — 383 grams

Although not competing, Bumstead will be in Columbus, OH, for the 2023 Arnold Sports Festival on March 2-5, 2023.

Featured image: @cbum on Instagram

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