Protein Intake Varies Between Bulking and Cutting
Chris Bumstead, like most competitive bodybuilders, follows a cyclical diet that includes phases of bulking (calorie surplus to build muscle) and cutting (calorie deficit to lose fat while preserving muscle). His protein intake is strategically adjusted for each phase to optimize results. It is important to note that specific macro numbers fluctuate from year to year and depend on his exact preparation schedule, but general patterns are consistent.
Bulking Phase Protein Strategy
During his off-season bulking, CBum increases his total caloric intake significantly to fuel muscle growth. While protein remains a high priority, it may be slightly lower than his cutting phase on a gram-per-pound basis. For example, during one 2022 bulking period, his daily protein was around 264 grams, targeting a gram-per-pound of bodyweight ratio. In another instance, he noted his intake was approximately 290 grams. The primary goal during this phase is to provide the raw materials needed for muscle protein synthesis while in a caloric surplus.
Cutting Phase Protein Strategy
In the weeks leading up to a competition like the Olympia, Bumstead enters a cutting phase to reduce body fat. During this time, his protein intake often increases to an even higher level to help protect against muscle loss in a caloric deficit. For example, during his 2024 Olympia prep, his diet featured a higher protein intake of 320 grams, even with a lower total calorie count. This strategy aligns with scientific findings that suggest higher protein is necessary to preserve lean mass during periods of caloric restriction.
CBum's High-Quality Protein Sources
To meet his extremely high protein needs, Bumstead relies on a variety of high-quality, complete protein sources. His meals are carefully planned and often include a mix of whole foods and supplements.
- Egg Whites and Whole Eggs: A common breakfast staple, particularly for added protein in his pancakes or shakes.
- Chicken and Turkey: Lean protein sources like chicken breast and ground turkey are regular features in his meals, especially pre- and post-workout.
- Beef and Steak: Red meat is another frequent source of complete protein, often paired with carbohydrates like rice or sweet potato.
- Fish: White fish like cod or haddock and fatty fish like salmon are included for their protein content and healthy fats.
- Whey Protein Isolate: Supplements, like the one from his own company RAW Nutrition, are used to conveniently increase his protein intake, particularly in shakes for breakfast or post-workout.
Protein Distribution and Timing
CBum, advised by his coaches, focuses on distributing his protein intake across multiple meals throughout the day, rather than consuming it all at once. This strategy supports muscle protein synthesis more effectively. He typically eats 5-6 smaller meals per day, a common practice among bodybuilders. This helps maintain a high metabolic rate, aids digestion, and keeps hunger in check, especially when on a calorie-restricted cutting diet.
A Bodybuilder's Protein Needs vs. a Champion's
General recommendations for muscle building suggest 1.6–2.2 g of protein per kg of body weight per day. However, competitive bodybuilders in specific phases may benefit from higher intakes, particularly when cutting. The following table compares standard recommendations with CBum's high-level intake.
| Standard Bodybuilder (2.2 g/kg) | CBum (Approx. 118 kg/260 lbs) | |
|---|---|---|
| Bulking Phase Protein | 260 grams | 240–290 grams |
| Cutting Phase Protein | 260+ grams | 320 grams |
| Protein Per Meal (5 meals) | ~52 grams | ~50–65 grams |
Conclusion: A Champion's Approach to Protein
Understanding how much protein does CBum take in a day? reveals that his nutrition is highly specialized, functional, and phase-dependent. His daily protein intake, ranging from 240g during off-season bulks to 320g during pre-competition cuts, far exceeds standard recommendations for most individuals. This approach, centered on high-quality, whole-food sources and strategic supplementation, is essential for an athlete at his elite level. For the average gym-goer, CBum's diet serves as an extreme example of disciplined, macro-focused nutrition. The key takeaway for most is not to blindly copy his figures but to learn from his meticulous planning, focus on consistent protein distribution, and use supplementation strategically to achieve their own fitness goals.
For more insight into bodybuilding nutrition, the NIH offers detailed recommendations based on scientific research.
