As a multi-time Classic Physique Olympia champion, Chris Bumstead's diet is meticulously managed to support extreme muscle growth and definition. His breakfast is no exception, but it changes drastically based on his current goals. Unlike a regular person who might have a consistent breakfast, CBUM's first meal of the day is a deliberate and carefully weighed-out part of his total caloric and macronutrient plan.
The Bulking Breakfast: Fueling Muscle Growth
During his off-season or bulking phase, CBUM's primary objective is to consume a high number of calories to pack on muscle mass. This requires a nutrient-dense and often voluminous breakfast to kickstart his metabolism and provide sustained energy throughout his intense training sessions.
The Signature Bulking Shake
One of the most frequently documented versions of CBUM's bulking breakfast is a high-calorie shake designed for maximum impact and easy digestion. He emphasizes that the consistency is important, adding enough ice to make it palatable despite the high quantity of oats.
A typical bulking shake includes:
- 70-80 grams of oats
- Two scoops of whey protein isolate, often his own CBUM brand
- A scoop of fiber supplement to aid digestion
- 19-32 grams of almond butter for healthy fats
- Water and ice to achieve the desired consistency
- Optional additions like fruit (berries, banana) for flavor and nutrients
Bulking Pancakes and Carbs
On days when he has more time and wants a solid food option, Bumstead turns to protein-rich pancakes. These allow him to consume a large amount of carbohydrates in a more enjoyable form than plain oats.
Ingredients for bulking pancakes may include:
- Whole eggs
- Oats
- Whey protein powder
- Baking powder
- Berries
- Almond milk
He has also been known to pair his bulking shakes with bagels and ghee butter for additional calories and carbohydrates.
The Cutting Breakfast: Maximizing Definition
As a competition draws near, CBUM enters a cutting phase to reduce body fat while preserving muscle mass. This means a significant drop in calories and a shift toward leaner, more controlled meals. His breakfast during this time is designed to be lower in calories but still high in protein to protect his hard-earned muscle.
Pre-Olympia Protein Pancakes
For his 2023 Olympia prep, CBUM's first meal was a pancake batter made from lean ingredients.
The recipe included:
- 150 grams of egg whites
- Two whole eggs
- 70 grams of oats
- A fiber supplement
- Isolate whey protein powder
- Pumpkin for flavor and moisture
The Scrambled Eggs and Hash Browns
Leading up to the 2024 Olympia, his cutting breakfast evolved to a more solid meal, focusing on lean protein and carefully measured carbohydrates.
This meal consisted of:
- 150 grams of hash browns
- 40 grams of oats
- Four egg whites
- Two scrambled whole eggs
- One scoop of protein powder
Why the Dietary Shift?
The reason for CBUM's dramatically different breakfast plans lies in the fundamental principles of bodybuilding. A bulking diet requires a caloric surplus—consuming more calories than you burn—to facilitate muscle growth. A cutting diet, conversely, requires a caloric deficit to shed body fat while maintaining muscle tissue. By adjusting his breakfast, he can precisely control his macronutrient and caloric intake to align with these distinct goals. He emphasizes that the overall total calories and hitting his macros are more important than the exact timing of his meals. This flexibility allows him to adapt his nutrition as his body changes and as competition approaches.
CBUM's Breakfast: A Comparison of Bulking vs. Cutting
| Feature | Bulking Breakfast (Shake, 2022) | Cutting Breakfast (Scramble, 2024) |
|---|---|---|
| Calories | ~1,344 kcal | ~606 kcal |
| Protein | ~70 grams | ~63 grams |
| Carbohydrates | ~70g oats + bagels | 40g oats + 150g hash browns |
| Fats | ~19g almond butter + ghee | ~14 grams |
| Key Ingredients | Oats, whey protein, almond butter, bagels | Eggs, egg whites, oats, hash browns, protein powder |
| Purpose | High-calorie, nutrient-dense fuel for muscle growth | High-protein, lower-calorie meal to preserve muscle |
| Texture Preference | Smooth, drinkable shake for high-volume intake | Solid meal for satiety and consistent nutrition |
Beyond the Plate: Strategic Supplementation and Hydration
Beyond the food itself, CBUM integrates specific supplements into his morning routine to optimize digestion and performance. Fiber and glutamine are often added to shakes to aid in nutrient absorption, especially during the high-calorie demands of a bulk. He also stresses the importance of hydration, especially when consuming large amounts of food.
This structured approach, with careful consideration for his body's needs at each stage, is what allows him to maintain a championship-level physique. His diet is not just about eating; it's a science of fuel intake, adjustment, and recovery.
Conclusion: Adaptability is the Key
Ultimately, there is no single answer to what does CBUM eat for breakfast. His morning meal is a reflection of his current training phase, whether he's adding mass during the off-season or shredding down for a competition. For the aspiring bodybuilder, the lesson is not to copy his exact recipe but to understand the principles behind it: high protein, balanced macros, and strategic adjustments based on performance and physique goals. This tailored and disciplined approach to nutrition is a crucial element of his success, highlighting that consistency and adaptability are just as important as the food itself.
