The Foundational Principles of Cbum's Cutting Diet
For five-time Classic Physique Olympia winner Chris Bumstead (Cbum), the cutting phase of his diet is a meticulous, highly-structured process designed to preserve maximum muscle mass while shedding body fat. Unlike his off-season, where calories are much higher, the pre-competition cut relies on a significant caloric deficit and a focus on clean, whole foods. The core philosophy involves eating frequent, high-protein meals with measured carbs and low fat to fuel intense training sessions while forcing the body to use stored fat for energy.
Transitioning from Off-Season to Prep
After a bulking phase where Bumstead might consume upwards of 5,000 calories, the transition to a cut sees a dramatic drop in intake. For his 2023 Olympia prep, his diet was dialed in at around 2,730 calories, while in 2024, it was around 2,806 calories just weeks out from the show. This reduction is carefully managed, along with increased cardio, to ensure a gradual, controlled leaning out process.
A Detailed Breakdown of Cbum's Cutting Meals
Bumstead typically increases his meal frequency during his cut, often consuming five to six meals per day to keep his metabolism firing and manage hunger. This constant fueling ensures his body has a steady supply of protein and carbs, especially around his workouts.
Pre-Workout Meals
For his pre-workout fuel, Cbum focuses on easily digestible carbs and protein to power his training without causing bloating. A common example from his 2023 prep is ground turkey with white potato and sriracha, a simple but effective meal. For the 2024 prep, a different iteration featured wild Alaskan cod and white rice. The key is consistency and clean energy.
Post-Workout and Mid-Day Meals
Post-workout, the focus is on replenishing glycogen stores and providing amino acids for muscle repair. Meals often mirror the pre-workout structure but can vary slightly. For instance, following cardio in 2023, he consumed white fish with white rice and fresh vegetables. During the 2024 prep, a post-workout meal included mashed sweet potatoes and chicken. The consistency of these staple foods minimizes digestive stress while delivering necessary nutrients.
The Final Meal of the Day
The final meal is crucial for muscle recovery overnight. During his 2023 prep, Cbum's last meal included grilled steak, a lean protein source that helps prevent the body from entering a catabolic state while sleeping. This strategy is designed to maintain muscle tissue during the overnight fast. He often pairs this with non-starchy vegetables.
Sample Meal Plan and Food Choices
Based on his 2023 and 2024 Olympia preparations, here is a detailed look at some of Chris Bumstead's typical cutting meal components:
- Breakfast (Pre-Workout on Training Day): Protein pancakes made from egg whites, two whole eggs, oats, protein powder, and pumpkin puree. Accompanied by digestive aids like fiber and glutamine.
- Meal 2: White rice, a lean protein source like chicken breast or white fish, and low-calorie vegetables like shredded lettuce, baby cucumber, or asparagus.
- Meal 3 (Mid-day/Pre-Cardio): Lean ground turkey and white potato, often spiced up with sriracha or mustard.
- Meal 4 (Post-Cardio): Repeats a protein and carb combination, such as white fish with white rice, to continue refueling.
- Snack/Treat: For a low-calorie treat, Cbum uses his Ninja CREAMi to turn a simple protein shake into a soft-serve style ice cream.
- Meal 5: Another lean protein meal with a complex carb, possibly chicken and white rice.
- Meal 6 (Before Bed): A final, protein-rich meal, such as grilled steak or chicken, with non-starchy vegetables.
Supplements Used in Cbum's Cut
Supplements play a supportive role in his diet, helping to fill nutritional gaps and aid performance. His regimen typically includes:
- Protein Powder: Whey isolate for quick absorption, often used in his breakfast pancakes or protein ice cream.
- Fiber Supplements: To aid digestion and promote gut health, especially with high protein intake.
- Glutamine: An amino acid that helps with recovery and gut health.
- Marine Collagen: Added to his meals for connective tissue support.
Cbum's Cutting vs. Bulking Diet: A Comparison
The shift in Bumstead's diet between seasons highlights the fundamental differences between mass gain and fat loss phases for a competitive bodybuilder.
| Aspect | Cutting Phase | Bulking Phase |
|---|---|---|
| Caloric Intake | Sub-3,000 calories (e.g., 2,730-2,806 kcal) | Up to 5,000+ calories |
| Meal Frequency | 5-6 meals per day to manage hunger and metabolism | Often 4-6 meals, sometimes with more liquid calories |
| Protein Sources | Leaner sources: chicken breast, white fish, ground turkey, steak | A broader variety, including higher-fat beef cuts and bison |
| Carbohydrate Sources | Measured, clean sources: white rice, oats, sweet potato, hash browns | Higher quantity, can include cereal, pasta, and more varied sources |
| Fat Intake | Kept low and measured to maximize caloric deficit | Higher, from sources like almond butter, ghee, and added oils |
| Food Quality | Extremely clean, whole foods prioritized to manage macros precisely | Clean focus year-round, but slightly less rigid to allow higher calories |
| Hydration | High water intake emphasized to stave off hunger and support performance | Important for digestion of high food volume |
The Mental Fortitude Required
Beyond the specific foods, Bumstead's approach to cutting highlights the importance of mental toughness and discipline. He acknowledges that competition prep can be boring and mentally taxing, but he embraces the process and finds simple ways to make his meals more enjoyable, such as using various sauces and seasonings. He also stresses the importance of consistency over perfection, and not catastrophizing if a small deviation occurs. This mindset is a crucial component of his success and a valuable lesson for anyone undertaking a demanding dietary regimen.
Conclusion: Lessons from a Champion's Cut
Ultimately, the detailed breakdown of what does Chris Bumstead eat when cutting? provides a blueprint rooted in proven bodybuilding principles: a consistent caloric deficit, high protein intake to preserve muscle, and strategic carbohydrate timing to fuel performance. His use of clean, measured foods, combined with smart supplementation and mental resilience, is what allows him to achieve his famously shredded and conditioned physique on the Olympia stage. While his exact quantities are tailored for his body and goals, his core methodology of focusing on lean protein, complex carbs, and high meal frequency offers a clear pathway for others seeking a similar level of discipline in their diet.
For more information on the principles of cutting and other nutrition topics, a resource like Medical News Today provides additional context.
