Chris Bumstead

Professional Bodybuilder

Born in the heart of Ontario, Canada, Chris first stepped on stage as a bodybuilder in 2014 and is one of the many talents coming out of the country.

His inspiration comes from the golden age bodybuilders. He keeps his waist and core tight with lean muscle mass, as he hopes to replicate their legacy.

In 2016, at the age of 21, he earned his pro card after taking home the IFBB North American Bodybuilding Championship trophy.


 

img_1468341088_1-jpg-updated

Athlete Statistics

Full Name: Chris Bumstead
WeightHeightYear of BirthNationality
215 - 225lbs (93.0 - 102.1kg)6'1" (185.5cm)1994Canadian
 
ProfessionEra
Professional Bodybuilder2010
Weight215 - 225lbs (93.0 - 102.1kg)
Height6'1" (185.5cm)
Year of Birth1994
NationalityCanadian
ProfessionProfessional Bodybuilder
Era2010

 

updated-pic

Accomplishments

Competitions

  • 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st
  • 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
  • 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)

 

updated-123

Biography

Starting Bodybuilding

As a child growing up, Chris played a lot of sports where he learned in order to be the best, he had to train on his own time. He spent hours in the gym, and from this point, he “fell in love with the gym”.

He started to develop what he thought was a good physique, however, it wasn’t until he met his sisters boyfriend, Iain Valliere that things started to change for Chris. It was Iain who mentioned he could compete and become a fierce competitor.

As Chris says, “He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”

After Chris competed in his first show, he was hooked and as he says, “really feel I have found my niche.”


 

updated-pic-2


12825882_1516448421992452_1608397436_n

Nutrition

Competition Diet

Chris is incredibly meticulous when it comes to his diet. He will eat the same 6 meals a day leading up to a competition for months only making minor changes. As Chris says “this way I can determine what my body needs, and I can make a small change in my diet to achieve the results I’m after.”

For Chris, he knows how important it is not to add in any new food into his diet before a photo shot or competition.

“It’s key not to add in new foods close to a competition because I don’t know the effect it can have on my body.”

Bulking Diet

However, in the off-season, he is more relaxed. He will increase his calories and not be as strict, but that doesn’t mean he will eat pizzas or burgers. He’s still true to his bodybuilding way of life.

He will still consume 6 to 7 meals a day where he will aim to get in 6000 calories a day from clean sources such as chicken rice and potatoes. When it comes to his pre-workout meal, he’ll add in extra carbs to help push through the workout.

Chris admits that he will eat muffins and quick carb snacks before his workout as he finds it hard to get enough calories in from clean sources to make up the massive 6000 calories he needs.

Chris’s Diet

  • Meal 1: 1 ½ cup Egg Whites, 2 Whole Eggs and 1 cup Oats
  • Meal 2: 8 ounces Chicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables
  • Meal 3: 8 ounces White Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables
  • Meal 4: (Pre workout) 7 ounces White Fish and 2 cups Jasmine Rice
  • Meal 5: (Post Workout Shake) 50g 100% Whey Isolate mixed in Water
  • Meal 6: 8 ounces Chicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus
  • Meal 7: 2 ½ cups Egg Whites, 3 Whole Eggs and 11 ounces Mixed Vegetables

Editor’s Tip

Inspired to achieve your maximum potential like Chris? Read our ultimate guide on how testosterone booster supplements can really enhance your game!

 

13739622_586620968187142_132046516_n

Training

Chris prefers a training split of 5 days per week. He trains back, chest, hastrings/glutes, shoulders and quads on all separate days of the week. When people ask Chris what days of the week he trains each body part, his reply is, “I don’t. I have a 5-day rotation and rarely take days off unless I feel I need to.”

Chris’s Top 3 Exercises

Chris recommends to anyone who is short on time in the gym, it’s best to stick to compound exercises as these are the exercises that produce the best overall results. A list of Chris’s top 3 can be seen below.

  1. Squats: 100% are number one. I believe they are an invaluable exercise for not only leg development, but also the core. Squats are my favorite exercise because I can really push my limits and see just how much weight I can move.
  2. Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. If restricted to three exercises you want to work as many muscles as possible, for example, chest, shoulders, and triceps. I prefer dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique.
  3. Bent-Over Barbell Rows: They would be my final pick. It’s extremely important for me to keep my back as strong as possible, not only for proportional reasons but for overall spine health. I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts.

Chris’s Workout

Day 1: Back

  • Deadlifts 4 x 10/8/8/Failure
  • Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
  • Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
  • Straight Arm Pulldowns 4 x 12-15
  • Dumbbell Rows 4 x 15/12/10/10
  • Machine Rows 3 x 20
  • Hyper Extensions 2 x Failure

Day 2: Chest/Biceps

  • Incline Dumbell Bench Press 5 x 15/15/12/12/10
  • Smith Machine Bench Press 4 x 12/10/8/8
  • Incline Dumbell Fly’s 3 x 15/12/12
  • Cable Fly’s 3 x 15-12 (Superset)
  • Push Ups 3 x Failure
  • Barbell Curls 3 x 15 (Superset)
  • Reverse Barbell Curls 3 x Failure
  • Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
  • Hammer Curls 2 x 10-8

Day 3: Hamstrings/Glutes

  • Lying Leg Curls 4 x 15
  • Straight Legged Deadlifts 4 x 15-20
  • Standing Leg Curls 2 x 4-5 (Run the Rack/Drop Sets)
  • Reverse Hack Squat 4 x 15-20
  • Single Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15

Day 4 Shoulders/Triceps

  • Dumbbell Lateral Raises 3 x 15
  • Dumbbell Shoulder Press (Superset) 3 x 12
  • Barbell Front Raise 3 x 12
  • Single Arm Cable (Rear Delts) 4 x 20/15/12/12
  • Upright Rows (Superset) 3 x 15/12/12
  • Rope Face Pulls 3 x 15/12/12
  • Machine Lateral Raises 3 x 15
  • Bench Dips (Superset) 4 x 12-15
  • EZ-Bar Skull Crushers 4 x 12-15
  • Reverse Grip Barbell Skull Crushers 4 x 8-10
  • Single Arm Cable Kickbacks 3 x 12/10/8

Day 5: Quads

  • Leg Extensions 3 x 15
  • Squats 2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)
  • Leg Press 4 x 40/30/20/10
  • Leg Extensions (Superset) 4 x 15
  • Standing Lunges 4 x 6-8

 

13781989_10153584350215740_7326886566358979548_n-1


 

tumblr_o81udyohng1uwdv4so7_1280

Idols and Influences

Chris’s motivation comes from his 100% enjoyment in what he does. He has a strong passion for training and loves seeing how he can transform his entire body.


 

13187951_1565258510446043_836587937_n

What can we learn from Chris Bumstead

One thing we can learn from Chris is to always stay true to yourself. Being a fan of the golden age bodybuilders, he has kept his core and waist tight instead of feeling pressured to pack on as much muscle as he could.

What we can take away from Chris Bumstead is that you should always set your ambitions high and reach for them. By 21 years old, Chris achieved his first goal of becoming a professional bodybuilder.

Leave a comment

Your email address will not be published. Required fields are marked *


I can’t believe this guy was only 21 when he became a pro bodybuilder, he’s an animal! I’ve got some serious catching up to do!

500mg test thays it and its becuase he is already at stage max wieght so he cant put more lbs on just density

You might like...

Nick Jonas Physique and Workout

276 Views

See Profile

Kevin Heart Physique

1305 Views

See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level

1691 Views

See Profile

Tom Hardy Physique

5884 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Vin Diesel’s Physique

2771 Views

See Profile

KSI Physique: How Did KSI Get In Shape?

3185 Views

See Profile

Jake Gyllenhaal Physique

3349 Views

See Profile

Gerard Butler Physique

4204 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Henry Cavill Physique

10127 Views

See Profile

Alex Eubank Physique

6828 Views

See Profile

Will Tennyson Physique

6321 Views

See Profile

Cristiano Ronaldo Physique

13377 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Jason Mamoa Physique

4496 Views

See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation

10211 Views

See Profile

Stephen Amell Physique

6137 Views

See Profile

Chris Pratt Transformation and Physique

3064 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article