The Guiding Principles of CBUM's Diet
To understand what Chris Bumstead (CBUM) eats, one must recognize that his nutrition is highly adaptable and depends entirely on his current goal: building muscle (bulking) or defining it (cutting). Rather than a single fixed daily plan, his diet follows a periodized approach. The core principles remain consistent—high protein intake, complex carbohydrates, healthy fats, and frequent meals—but the specific foods, quantities, and timing change dramatically between phases. Digestibility is a top priority, influencing his choice of foods like white rice over brown rice for easier processing, especially during high-volume eating periods. He consistently emphasizes whole foods but strategically uses supplements to fill nutritional gaps and support recovery.
The Bulking Phase: Fueling for Growth
During the off-season, CBUM's caloric intake soars to well over 4,000-5,000 calories to support muscle hypertrophy. This phase focuses on nutrient-dense foods to add mass while minimizing excess body fat. A typical bulking day might look like this:
- Meal 1 (Breakfast): Often a simple yet calorie-dense protein shake containing two scoops of his CBUM Itholate Protein™, oats, fruit like blueberries or bananas, healthy fats from almond butter, and digestive aids like glutamine and fiber. He sometimes pairs this with bagels and ghee butter.
- Meal 2: A classic bodybuilding meal of ground turkey and white rice with olive oil. He adds shredded lettuce for volume and micronutrients.
- Meal 3 (Pre-Workout): Another protein and carb-heavy meal, potentially ground turkey and rice again, or a MegaFit pre-packaged meal for convenience.
- Meal 4 (Post-Workout): This is often his largest meal, consisting of a fast-digesting carb source. Examples include pasta with ground beef and turkey, or steak with sweet potatoes.
- Meal 5 & 6: Additional meals or shakes to reach his high daily caloric goal. These might include ground turkey with sweet potatoes and avocado, or another shake.
The Cutting Phase: Achieving Peak Condition
As a competition approaches, CBUM systematically reduces his calorie intake, often to under 3,000 calories, while increasing cardio to shed body fat. The focus shifts to lean protein, fibrous vegetables, and lower-glycemic carbs. A day in his cutting phase is markedly different:
- Meal 1 (Breakfast): A high-protein breakfast of eggs, egg whites, and a smaller portion of oats, fortified with protein powder and fiber.
- Meal 2: Lean chicken breast with white rice, fibrous vegetables like shredded lettuce or cucumber, and a low-calorie dressing like honey dijon or coconut aminos.
- Meal 3: A meal similar to the above, or lean ground turkey with white potatoes and a sugar-free sauce.
- Meal 4: Lean white fish (like cod) with white rice and fibrous veggies such as broccoli slaw and shredded lettuce.
- Meal 5: A final meal of the day might feature grilled steak or another serving of white fish and rice to provide a slow-digesting protein before bed.
The Role of Supplements in CBUM's Nutrition
CBUM's supplement stack complements his whole-food intake, providing crucial nutrients that are harder to get in large quantities from food alone, or to speed up digestion and recovery. His typical supplement usage includes:
- Whey Protein Isolate: Used in shakes, especially post-workout, for quick absorption.
- Creatine: A fundamental supplement for strength and muscle volume.
- Glutamine: Supports digestive health and recovery.
- Fiber: Added to shakes or meals to aid digestion, particularly during high-volume bulking.
- Collagen: Incorporated for joint and skin health.
- Greens & Micronutrients: A smoothie with greens, fiber, and various micronutrients might start his day.
A Comparison of CBUM's Diet Phases
| Feature | Bulking Phase | Cutting Phase |
|---|---|---|
| Calories | 5,000+ kcal | <3,000 kcal |
| Macronutrient Focus | High Carbs & Protein, Moderate Fats | High Protein, Moderate Carbs, Low Fats |
| Protein Sources | Ground turkey, ground beef, steak, bison, eggs, protein shakes | Leaner proteins: chicken breast, white fish, lean turkey, eggs, protein shakes |
| Carbohydrate Sources | White rice, bagels, sweet potatoes, pasta, oats | White rice, white potatoes, oats (smaller amounts) |
| Vegetables | Less emphasis, often shredded lettuce or green beans | High volume, fibrous veggies: broccoli slaw, asparagus, cucumber, lettuce |
| Fats | Ghee butter, olive oil, almond butter | Minimal added fats, focusing on lean protein sources |
Common Foods in the CBUM Kitchen
A glimpse into Chris Bumstead's grocery cart reveals a consistent selection of high-quality foods, regardless of his current training phase. These staples provide the necessary macronutrients and micronutrients to support his physique and health:
- Proteins: Chicken breast, ground turkey, steak (e.g., bison, beef tenderloin), Atlantic salmon, white fish, eggs, whey protein isolate.
- Carbohydrates: White rice, sweet potatoes, oats, bagels, pasta.
- Vegetables: Kale, broccoli slaw, asparagus, green beans, cucumber, shredded lettuce.
- Fats: Almond butter, olive oil, ghee butter, avocado.
- Fruits: Blueberries, raspberries, bananas, clementines.
- Sauces & Additives: Ketchup, sriracha, coconut aminos, honey dijon, fiber supplement, glutamine.
Consistency is King: The CBUM Philosophy
CBUM's success is not built on a single magical meal plan but on a deep understanding of nutritional principles and relentless consistency. His food choices prioritize digestibility, especially when eating large volumes of food during his bulk. He tracks his nutritional intake meticulously, often using apps like MyFitnessPal, to ensure he is meeting his macro and micronutrient targets. While his off-season might include the occasional treat like pancakes or PopCorners, his discipline and commitment to a predominantly clean, whole-food diet are what truly drive his results. Ultimately, his approach demonstrates that adaptability and precision are key to achieving and maintaining an elite-level physique. For those looking to follow a similar path, consulting with a nutritionist or coach is highly recommended.
Conclusion: The Takeaway from CBUM's Diet
In summary, what CBUM eats in a day is a meticulously planned, cyclical nutrition regimen adapted for either mass gain or fat loss. His diet is founded on high-quality, easily digestible protein and carb sources, supplemented to optimize performance and health. By consistently executing his plan, tracking his intake, and making subtle adjustments based on his body's needs, he is able to achieve and maintain his champion physique. His journey from over 5,000-calorie bulking to under 3,000-calorie cutting showcases the dedication required, but also the fundamental principles that any serious athlete can apply to their own goals. A disciplined approach, combined with strategic periodization, is the true secret to his success.
