How much protein does Chris Bumstead eat a day? An analysis of Cbum's nutrition

October 13, 2025 •

4 min read

Professional Classic Physique bodybuilder Chris Bumstead, known as Cbum, consumes a significantly high protein intake that fluctuates depending on his training phase, often ranging between 240g and 320g per day. His diet is meticulously planned to support his immense training volume and muscle-building goals, and answering the question of how much protein does Chris Bumstead eat a day requires looking at his specific nutritional phases.

Quick Summary

An in-depth look at Chris Bumstead's daily protein consumption during his bulking and cutting phases, with a focus on his food sources and dietary strategy. Understanding Cbum's approach provides insight into elite-level bodybuilding nutrition and why it differs for most people.

Key Points

Daily Protein Fluctuates: Chris Bumstead's protein intake varies significantly based on his training phase, increasing during his pre-contest cut to preserve muscle mass.
Bulking Intake: During bulking, he consumes a high protein amount, around 240–290 grams per day, as part of a high-calorie diet designed for muscle gain.
Cutting Intake: During his cutting phase, his protein intake is extremely high, exceeding 320 grams daily, despite a lower overall caloric intake, to protect muscle tissue.
Whole Foods and Supplements: Cbum hits his protein goals through lean meat sources like chicken, turkey, and steak, supplemented with his signature whey protein isolate.
Regular Meals: He eats frequently throughout the day (5-6 meals) to manage digestion and maintain a constant anabolic state, which is vital for muscle growth and recovery.
Diet Not for Everyone: Cbum's diet is tailored for elite athletes and is not a safe or necessary model for the average person, though some principles like prioritizing high-quality protein are broadly applicable.

Cbum's Varying Protein Intake: Bulking vs. Cutting

Chris Bumstead's daily protein intake is not a static number but rather a strategic figure that changes drastically depending on his training phase. His nutritional strategy is specifically designed for elite-level bodybuilding, where the demands for muscle recovery and growth are exceptionally high. For Cbum, optimizing protein consumption is a cornerstone of this approach.

The Bulking Phase: Fueling Growth

During his off-season or bulking phase, when the goal is to add muscle mass and size, Cbum’s protein intake is substantial, though slightly lower than his contest prep phase. For instance, reports on his 2022 bulking diet showed his protein intake at approximately 240 grams per day, alongside a massive 4,161 calories. In a different instance during another off-season, his total daily protein was reported at 240 grams within a 3,559-calorie diet. This demonstrates his commitment to consistently high protein levels while adjusting other macros to meet his caloric targets. During bulking, high protein ensures that the additional calories are utilized for muscle growth rather than being stored as fat.

The Cutting Phase: Preserving Muscle

As he approaches a competition, Cbum enters a cutting phase to shed body fat while preserving as much hard-earned muscle mass as possible. The protein intake during this period often increases relative to his overall caloric intake, even as total calories drop significantly. A look at his 2023 Olympia prep diet, with a total of 2,730 calories, showed his protein intake at an impressive 331 grams. Most recently, just weeks before the 2024 Olympia, his total protein was 320 grams within a 2,806-calorie diet. This is a crucial physiological strategy for competitive bodybuilders to maintain muscle while in a caloric deficit.

How Cbum Hits His Protein Targets

To consume such a high volume of protein, Cbum relies on a variety of sources and a high number of meals throughout the day. His diet is highly structured and includes a combination of whole foods and supplements.

High-Quality Whole Foods: Chris relies heavily on lean protein sources like chicken breast, ground turkey, bison, cod, and steak. These form the foundation of his meals, often paired with clean carbohydrate sources like rice, oats, or potatoes.
Protein Supplements: Cbum uses his own branded whey protein isolate to supplement his whole food intake, often incorporating it into shakes for breakfast or post-workout. Supplements are a convenient and efficient way to boost protein without adding excessive volume or calories.
Frequent Meals: To avoid bloating and ensure steady nutrient absorption, Cbum eats multiple meals throughout the day, often five to six, keeping his body fueled and in an anabolic state.

Comparison: Bulking vs. Cutting Protein Intake


Feature	Bulking Phase	Cutting (Pre-Contest Prep) Phase
Total Calories	Higher (e.g., 3,500–5,000+)	Lower (e.g., 2,700–3,000)
Protein per Day	Approximately 240–290 grams	Approximately 320–331+ grams
Macro Strategy	High calories to promote muscle growth; high carbs for energy.	Caloric deficit to burn fat; very high protein to spare muscle.
Primary Goal	Build muscle and add overall mass.	Lose body fat while maintaining muscle definition.

The Broader Picture: Is Cbum's Diet for Everyone?

It is crucial to understand that Cbum's diet is tailored to the extreme demands of professional bodybuilding. His caloric and protein requirements are far beyond what the average gym-goer or recreational athlete needs. His dedication to tracking macros, meal timing, and supplement usage reflects the disciplined lifestyle required to compete at the highest level.

For the average person, adopting Cbum's exact diet is neither necessary nor advisable. The sheer volume of food and specific macro ratios are not designed for general health or weight management. However, several valuable principles can be adapted from his approach:

Prioritize Protein: Ensure every meal includes a high-quality protein source to aid in muscle repair and satiety. A general guideline for athletes is 1.6–2.2 grams of protein per kilogram of body weight.
Meal Consistency: Eating frequent, balanced meals can help manage energy levels and prevent overeating.
Nutrient Timing: Consuming carbs and protein around workouts can optimize performance and recovery.
Listen to Your Body: Cbum adjusts his diet based on how his body responds, a practice beneficial for anyone pursuing a fitness goal.

Conclusion

In summary, Chris Bumstead consumes a very high protein diet, ranging from over 240 grams during bulking to over 320 grams during his pre-contest cutting phase. This extreme intake is necessary for his elite bodybuilding goals and is supported by a precise schedule of whole foods and supplements. While his specific numbers are not appropriate for most people, the underlying principles of prioritizing high-quality protein and strategic meal planning can provide valuable guidance for anyone looking to improve their nutrition. His career serves as a masterclass in the disciplined nutritional science required to achieve and maintain peak physical condition. It's a testament to the fact that for a professional bodybuilder, nutrition is just as critical as the hours spent in the gym, a mindset anyone can learn from. For further reading on the science behind protein requirements for athletes, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

Chris Bumstead increases his protein intake while cutting calories to preserve muscle mass. When a bodybuilder is in a caloric deficit, the body may break down muscle for energy. A higher protein intake ensures there are enough amino acids to support muscle repair and prevent catabolism, which is the breakdown of muscle tissue.

Cbum's diet features high-quality protein sources such as lean chicken breast, ground turkey, bison, cod, and steak. He also uses protein supplements, specifically his own branded whey protein isolate, to help meet his daily targets.

No, it is not recommended for the average person to follow Chris Bumstead's diet. His caloric and protein needs are much higher due to his intense training and elite-level bodybuilding status. It is best to consult with a registered dietitian to create a nutrition plan that is appropriate for your specific goals and activity level.

To accommodate his high protein and calorie intake, Cbum typically eats five to six meals per day. This approach helps with steady nutrient absorption and prevents bloating that could occur from consuming fewer, larger meals.

Yes, Chris Bumstead uses protein supplements as part of his diet. He incorporates his whey protein isolate, often in shakes, to complement the protein from his whole-food meals and help him efficiently meet his daily goals.

While Cbum's total protein intake is high in both phases, it is generally higher during his pre-contest cutting phase to protect muscle mass during a caloric deficit. During bulking, his protein intake is also high but accompanied by a much higher number of total calories.

Cbum's approach to eating multiple meals and carefully selecting his food sources helps manage digestion. He has also spoken about avoiding certain foods that cause him issues, such as eggs not sitting well, and using supplements like glutamine and fiber for digestive health.