Chris Bumstead may be best known for his bodybuilding titles, but contest preparation isn’t the only time he leans down. Photoshoots demand it too – and when they do, his approach to nutrition changes towards something shorter and much more deliberate.
‘I got a photoshoot coming up to Gymshark, so I’m trying to lock in and get shredded,’ he says, using a brief, aggressive phase to ‘drop out a little inflammation water’ and ‘look a little bit leaner.’
Rather than overhauling everything, protein remains high, carbs are pressed around the exercise, and what is non-essential is gradually reduced. What follows is a strictly structured eating day designed to reduce body fat quickly, without complicating the process.
Diet Chris Bumstead
Breakfast:
High Protein Smoothies
Bumstead starts the day with a high-calorie smoothie designed to keep hunger at bay without overloading on carbs. He says,'[For] breakfast, I have been having a smoothie every morning, keep it super simple.
‘I have a smoothie with a little bit of fat, banana, not a lot of carbs in it, but I feel like blending ice and fruit makes a big smoothie and fills up your stomach,’ says Bumstead.
A smoothie usually includes a banana, peanut butter and a few scoops of protein powder, and electrolytes before a workout. He explained, ‘This is a good way to get in a solid amount of calories, high protein, and actually fill yourself up.’
Post-Workout:
Lean Protein, Carbohydrates and Vegetables
After a workout, Bumstead includes carbohydrates and protein to support recovery. ‘This dish was supposed to be beef, but I ran out of turkey.’ She adds broccoli for micronutrients and fiber. ‘Then I have sweet potatoes,’ he says.
It is a typical bodybuilding ingredient: about 200g of lean meat, fibrous vegetables and a controlled source of carbohydrates.
Lunch:
Salmon with Optional Carbs
“It’s going to be a debate of the day whether I have carbs or not with this meal,” she says.
Carbohydrate intake is flexible and linked to activity level. ‘If I don’t exercise a lot now, I have absolutely zero carbs – especially when I have something like salmon, where there’s fat in it.’
While dieting more aggressively, he also shed extra fat. ‘I will cover it in olive oil, but I only remove those little things that allow me to lose more body fat.’
Dinner:
Protein and Vegetables
Later meals tend to be low carb, high protein combinations. ‘I got some ground chicken, meatballs, asparagus, green beans, and a dash of ketchup.’
He added, ‘I just have meatballs in the fridge all the time, and I put them on a plate and eat them as a meal. Then I get my protein in, it’s satiating enough, and I move on.’
Before Sleeping:
Protein Top-Up
The day ends with the final protein through a chocolate protein shake.
‘Before I go to bed, I have one of these as a nightcap, just for extra protein,’ says Bumstead. ‘It tastes like you’re having chocolate milk before bed.’
The Takeaway
Throughout the day, Bumstead focuses on regular meals that consist of high protein sources. ‘I get 200 grams of protein per day divided into four meals,’ he says.
Daily intake during this phase is at:
- 2,145 calories
- 217 grams of protein
- 84g of fat
- 129 g of carbohydrates
He prioritizes protein in each meal, puts carbs around exercise, and keeps things repetitive to simplify the process. This reduces friction, stabilizes the energy level, and keeps him on the path to lean forward and shoot.
Kate is a fitness writer for Men’s Health UK where he contributes regular workouts, training tips and nutritional guidance. He has a postgraduate diploma in Sports Performance Nutrition and before joining Men’s Health, he was a nutritionist, fitness writer and personal trainer with over 5k hours of training on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she’s not lifting weights in her garden, she can be found walking her rescue dogs.
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