CBUM's Off-Season (Bulking) Protein Intake
During the off-season, Chris Bumstead's goal is to increase muscle mass, a phase often referred to as bulking. While he isn't one to "blow up" far past his stage weight, his protein intake remains robust to support muscle hypertrophy. Sources like BarBend and Breaking Muscle have documented his off-season nutrition, showing a slightly more moderate protein target compared to his cut, but still significantly higher than the average person. For instance, a 2023 off-season diet breakdown showed him consuming around 240 grams of protein as part of a 3,559-calorie day. A 2022 bulking plan reported an intake of 290 grams of protein on a day exceeding 5,000 calories. This slight variation highlights that his diet is always adaptable based on his current weight and how his body is responding. The off-season also allows for a bit more variety and slightly less strict adherence to macros compared to competition prep.
Bulking Protein Sources
During his bulking phase, CBUM relies on a mix of clean whole foods and supplements to reach his protein targets. His sources are typically lean but can be cooked with more fat to increase calorie density.
- Ground Turkey: A staple, often paired with rice or sweet potatoes.
- Steak: Incorporated for its high-quality protein and nutrient density.
- Protein Shakes: Whey protein isolate is used, especially post-workout, for fast absorption to aid recovery.
- Eggs & Egg Whites: Featured in breakfasts, sometimes as protein pancakes or scrambled.
- Bison: A leaner red meat option he has included in his diet plans.
CBUM's Competition Prep (Cutting) Protein Intake
As a competition like the Mr. Olympia approaches, CBUM enters a cutting phase to shed body fat and achieve peak conditioning while preserving as much muscle as possible. This is when his protein intake increases to its highest levels. A diet plan from just six and a half weeks out from the 2023 Olympia reveals a remarkable daily protein intake of 331 grams, part of a 2,730-calorie day. This demonstrates his strategy of maximizing protein intake while in a calorie deficit to spare hard-earned muscle tissue. Another report from 2023 shows a different cutting diet with a staggering 351 grams of protein. The extremely high protein, combined with increased cardio, is a critical part of his prep strategy to get shredded.
Cutting Protein Sources
To maintain leanness during a cut, CBUM focuses on the leanest possible protein sources. His meals are meticulously portioned and often flavored with low-calorie condiments.
- White Fish: A very lean, low-fat source of protein, often paired with white rice.
- Chicken Breast: Another core, lean protein source, prepared grilled or baked.
- Lean Ground Turkey: Used in meals for a different flavor profile than chicken.
- Egg Whites: High-volume, low-calorie protein source for breakfasts.
- Whey Protein Isolate: Used as a supplement to conveniently hit his high protein targets, sometimes frozen and blended for a dessert-like texture.
- Steak: Used as his final meal of the day, a high-protein feed before bed to prevent catabolism.
The Role of CBUM's Autoimmune Disease
CBUM's approach to nutrition was significantly shaped by his diagnosis of the autoimmune disease IGA Neuropathy. Before this, he admits his approach was less disciplined, focusing more on simply hitting calories and protein. The health challenge forced him to prioritize the quality of his food, opting for high-quality, whole foods over junk food. This includes choosing grass-fed beef and focusing on a diet that minimizes inflammation. This pivotal shift means his diet is not just about macros but also about overall health, which in turn enhances recovery and performance.
Protein and Training: A Synergistic Relationship
For an elite bodybuilder like Chris Bumstead, protein is the cornerstone of his diet. The intense training schedule, which involves consecutive days of heavy lifting and cardio, creates a significant demand for muscle repair and growth. Consuming high amounts of protein provides the necessary amino acids to facilitate this process. The strategic timing of protein, such as post-workout shakes and a final meal with steak, maximizes muscle protein synthesis and minimizes the risk of muscle breakdown.
Comparison: CBUM's Bulking vs. Cutting Macros
To illustrate the dramatic shift in his diet, here is a comparison of his protein intake and overall macro profile during a typical bulking versus a typical cutting phase.
| Macro Focus | Bulking Phase (2022/2023) | Cutting Phase (2023) |
|---|---|---|
| Calories | ~3,500 to >5,000 | ~2,700 to <3,000 |
| Protein | ~240g to 290g | ~330g to 350g |
| Carbohydrates | ~370g to 666g | ~200g to 257g |
| Fats | ~120g to 156g | ~30g to 142g |
| Protein per Meal | Varies, but lower per meal | High density, 40-64g+ per meal |
Conclusion: The Evolving Diet of a Champion
So, how much protein does CBUM eat a day? The answer is not a single number but a dynamic strategy, ranging from approximately 240-290 grams during his off-season to over 330 grams during his intense competition prep. His diet is a meticulous, ever-evolving plan influenced by his training goals, feedback from his body, and managing his autoimmune condition. He relies on a foundation of high-quality, whole food protein sources like chicken, turkey, steak, and eggs, supplemented by whey protein to conveniently meet his demanding needs. This strategic, high-protein approach is a key component of his success as a Classic Physique champion. For more insights into his diet and training, visit this Barbend article.
