The classic physique champion, Chris 'Cbum' Bumstead, follows a meticulously planned nutrition strategy that changes dramatically between his off-season bulking phase and his pre-contest cutting phase. The popular question, “How many calories does Cbum have in a day?”, has no single answer because his intake is highly dynamic, tailored precisely to his goals for each period. Understanding this dietary evolution is key to appreciating the science behind a professional bodybuilder’s physique.
The Bulking Phase: Fueling Growth with 4,000-5,000+ Calories
During the off-season, Cbum’s primary goal is to add muscle mass and strength. To achieve this, he must be in a caloric surplus, consuming more energy than his body burns. Multiple sources document his daily intake frequently surpassing 5,000 calories during peak off-season bulks. This allows him to push heavier weights and recover more effectively.
Typical Bulking Macro and Meal Strategy
- Macronutrients: His bulking macros are high in carbohydrates to fuel intense workouts and replenish glycogen stores, high in protein for muscle repair and growth, and moderate in fats for hormonal health. For example, one 5,203-calorie bulking day included 666 grams of carbs, 290 grams of protein, and 156 grams of fat.
- Meal Frequency: Cbum often eats five to six meals or shakes throughout the day to help him ingest the massive amount of food required. This includes shakes for convenience, especially when his appetite wanes.
- Food Choices: While more flexible than his prep diet, his meals still consist of clean, high-quality sources:
- Carbs: White rice, sweet potatoes, oats, bagels, and rice-based cereals.
- Protein: Lean ground turkey, ground beef, steak, chicken breast, eggs, and protein powder.
- Fats: Almond butter, ghee butter, and olive oil.
The Cutting Phase: Precision and Definition with <3,000 Calories
As a competition, like the Mr. Olympia, approaches, Cbum enters his cutting phase. The objective is to shed body fat while retaining as much muscle mass as possible to achieve the chiseled, vascular look required on stage. This involves a significant caloric deficit.
Typical Cutting Macro and Meal Strategy
- Macronutrients: During a cut, calories are reduced, primarily by lowering carbohydrate and fat intake, while keeping protein high to protect muscle tissue from breaking down. A 2024 prep diet showed a daily intake of 2,806 calories, with 320 grams of protein, 204 grams of carbs, and 67 grams of fat. Earlier in his career, he even dipped below 2,200 calories.
- Meal Structure: Meals become simpler and more consistent, with less variety to ensure precise tracking. He also incorporates more cardio.
- Food Choices: The diet focuses on lean, nutrient-dense foods:
- Carbs: White rice, sweet potatoes, oats, often measured meticulously.
- Protein: Leaner sources like whitefish, chicken breast, and egg whites become more prominent.
- Fats: Controlled amounts from sources like olive oil or ground turkey.
Comparing Cbum's Bulking vs. Cutting Diet
The stark difference between Cbum's nutritional phases highlights how a pro bodybuilder manipulates their diet for different goals. The following table summarizes the key distinctions based on documented intakes.
| Feature | Bulking (Off-Season) | Cutting (Contest Prep) |
|---|---|---|
| Calories | Often 4,000 to 5,200+ kcal | Often <3,000 kcal |
| Carbohydrates | High (e.g., 666g) | Moderate/Low (e.g., 204g) |
| Proteins | High (e.g., 290g) | High (e.g., 320g) |
| Fats | Moderate (e.g., 156g) | Low (e.g., 67g) |
| Goal | Increase muscle mass and strength | Reduce body fat, achieve definition |
| Flexibility | Higher, some 'treat' meals included | Very little, meticulous tracking |
Applying the Principles to Your Own Fitness Journey
While Cbum's specific calorie numbers are relevant only to his professional needs, the underlying principles of his nutrition plan can be applied by fitness enthusiasts:
- Periodize your nutrition: Adjust your calorie and macro intake based on your current goal—whether that’s building muscle or losing fat. You don't need a 5,000-calorie bulk, but a slight surplus is necessary for growth.
- Prioritize protein: Ensure you consume a high amount of protein with every meal to support muscle recovery and growth, regardless of your caloric target.
- Track your intake: Use apps like MyFitnessPal to monitor your calories and macros, as Cbum does, to ensure consistency. He admits that even he can miscalculate his intake without tracking.
- Listen to your body: Pay attention to your energy levels, digestion, and performance. Cbum has made adjustments based on how certain foods make him feel, like switching to asparagus from lettuce during prep to reduce bloating.
- Utilize meal timing strategically: Cbum schedules his largest carb meals around his training sessions to optimize fuel and recovery, a strategy anyone can adopt.
Conclusion
The question, how many calories does Cbum have in a day?, reveals a sophisticated and evolving dietary plan rather than a single number. His intake fluctuates dramatically from over 5,000 calories in the off-season to under 3,000 during contest preparation, all to serve the ultimate goal of maximizing muscle growth and achieving peak conditioning. This periodization strategy, built on meticulous tracking and a focus on high-quality, whole foods, is a masterclass in sports nutrition, even if the specific caloric quantities are tailored for a professional athlete's needs. For a closer look at his diet progression, resources like BarBend offer detailed analysis.
