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Chris Bumstead Diagrams His Shredding Diet Before the 2022 Mr. Olympia

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The bodybuilding world will soon witness the 2022 Olympia, set to take place on Dec. 16-18, 2022. Every preparative decision with the competition approaching becomes increasingly important for the athletes seeking a stellar result.

One of the more notable competitors at bodybuilding’s flagship event is reigning three-time Classic Physique Olympia champion Chris Bumstead (2019-2021). The champion bodybuilder is in the mix for a legendary “four-peat” title and is pulling out all of the stops in the kitchen.

Already well past his bulking phase, Bumstead posted a Dec. 4, 2022, video to his YouTube channel detailing a “shredding” full day of eating as the 2022 Olympia nears. Check it out:

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Bumstead is in the final stages of his preparation with his new coach, Hany Rambod, who also works with Men’s Open competitors Derek Lunsford and Hadi Choopan. Bumstead mutually ended his partnership with former coach/fellow active bodybuilder Iain Valliere.

Below is an overview of the shredding diet Bumstead follows to defend his Classic Physique title. All numerical values below are approximations from Bumstead’s fitness application. He did not provide individual values for each meal.

Meal 1

Bumstead began his day by consuming a mix of oats and protein powder with some eggs on the side. His drink contains glutamine, psyllium husk, and Betaine. The glutamine and psyllium husk is supposed to aid digestion, while the Betaine’s purpose is anti-inflammation.

Here are the contents of Bumstead’s first meal:

Oats with water (80 grams)
Two scoops of protein powder
One whole egg
Egg white (250 grams)
Teaspoon salt (2/8)
Drink with glutamine, psyllium husk, and Betaine

Meal 2

Bumstead’s second meal consisted of rice and Atlantic cod. The bodybuilder threw in some asparagus and topped it off with sriracha sauce.

Here it is in full:

White rice (150 grams)
Atlantic Cod (200 grams)
Asparagus (undisclosed amount)
Sriracha sauce (undisclosed amount)

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Meal 3

Bumstead used the third meal as a pre-workout. The meal featured white rice, turkey, chicken breast, zucchini, lettuce, some salt, and mustard.

Here it is diagrammed:

White rice (175 grams)
Turkey, chicken breast (180 grams)
Zucchini (undisclosed amount)
Iceberg lettuce (undisclosed amount)
Salt, mustard sauce (undisclosed amount)

Meal 4

Bumstead stuck to a measure of white rice and vegetables for his post-workout meal, but this time used ground turkey as his protein source.

Here are its contents:

White rice (150 grams)
Ground turkey (180 grams)
Zucchini (undisclosed amount)
Iceberg lettuce (undisclosed amount)
Sriracha, mustard sauce (undisclosed amount)

Meal 5

As he neared the end of his day, Bumstead gave himself a frozen sweet treat featuring protein powder with a Cinnamon Toast Crunch® flavor in a shake mixed with glutamine and water. Bumstead did not disclose approximate measurements of the components of this shake.

Meal 6

Bumstead’s sixth meal included a protein and vegetables but not rice.

In terms of concrete content, it was also a smaller overall meal:

Turkey, chicken (180 grams)
Zucchini (undisclosed amount)

Overall, per the application on Bumstead’s phone, his entire day of shredded eating came out to 2,177 calories, 284 grams of protein, 199 grams of carbohydrates, and 19 grams of fat.

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With a little under two weeks until the 2022 Olympia from when Bumstead’s eating video was posted, the champion bodybuilder still has to sand over any areas of his physique he feels need work. He’ll have to be shredded and prepared for any potential pitfalls to capture his fourth consecutive Classic Physique Olympia title.

Featured image: @cbum on Instagram

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