Chris Bumstead:Chris Bumstead is a body builder who has won IFBB NorthAmerica 2016 Title. He is 22 years old and lives in Ontario, Canada. He madedebut of his career in 2014 and only a year after that he won CBBF CanadianNational Body Building Championship in 2015. Chris Bumstead also participatedin CBBF Body Building Championships where he got 2nd position. He workedeven harder and then participated in IFBB North America Body BuildingChampionship in the same year and got 1st place. He also got Procard in that specific championship.
Chris Bumstead got motivation from different body builders ofold time. He follows his inspirations and idols of fitness to build a physiquelike them and tightens his waist and back with powerful muscle mass in order tobe in perfect shape.Chris Bumstead also feels that his real motivation comes fromthe things which he loves doing.
He is pretty much passionate about building astrong and powerful physique and also loves to see the improvements he feels inhis body.About ChrisBumstead:Full Name: ChrisBumsteadBirth Day: 2nd Feb, 1995Birth Place: CanadaBirth Sign: AquariusAge: 22Weight: 99 – 102 kgHeight: 6’0Nationality / Country: AmericanProfession: Body BuilderGettinginto Fitness World:Being a boy, Chris Bumstead was already interested in sportssince his childhood. It was his dream to achieve the bestest level in any sporthe goes and that is why he started to train himself with full dedication andtime. Chris Bumstead used to spend hours in the gym in training and did intensehard work there and this is where he fall in love with body building.Chris Bumstead felt great improvement in his body aftercouple of months in gym and started loving his body. Chris met his close friendand sister’s boyfriend, Iain Valliere and his life began to change because Iainchallenged Chris that he can beat him and become his competitor.He was andstill is a huge mentor to me. Iain inspired me to step on stage and coached methrough the process.
– Chris BumsteadSocialMedia Sensation:Chris Bumstead, after winning few events or competitions, isnow a well known body builder in the fitness industry. He does photo shoots orport folios of him and share those pictures on the social sites. As he isactive on Instagram and Youtube ( Social Media App ), he has got more than 65k subscriberson his Youtube channel where he uploads his work out videos and tutorials andinspire many of his follower.Food / DietPlan: · CompetitionDiet:Chris Bumstead always goes for healthy diet and food.
He doesnot eat any unhygienic food which can produce any unwanted fat in this body anddamage his appearance. Chris Bumstead always stays careful whenever heeats. He eats the same six meals dailywhenever he is going to compete in an event even for couple of months for changingonly few things.The reason of this diet is because he feels that by doingthis he can know the exact things which his body needs and that he can alsomake changes in this food plan to get the desired results. He also feels thatit is quite necessary for everyone to get the know how of any new thing whichyou are going to add in your diet plan. Only modify your diet after getting acomplete and enhanced look at your physique.Its key notto add in new foods close to a competition because I don’t know the effect itcan have on my body. – Chris Bumstead· BulkingDiet:In this period of his dieting, Chris Bumstead eats whateverhe wants but in a healthy manner.
By eating everything he does not mean to haveburgers and other junk foods but only those fruitful foods which can give increasecalories and provide benefits to his physique because of his body buildingcareer.Chris Bumstead takes 6 to 7 meals per day in this diet also. Hedoes this in order to get more than 6000 calories per day but only from healthyand beneficial foods which includes chicken rice and sweet potatoes. To gainsome energy before working out in the gym, Chris Bumstead takes some extracarbs in his diet plan before going for training in the gym. The foods which heprefers to get his desired calories per day are muffins and quick carbs snacks,which seems to be beneficial for Chris Bumstead. ChrisBumstead’s Meal Plan:· Meal 1: 1 ½ cupEgg albumen, 2 Whole Eggs and 1 cup Oats.
· Meal 2: 8 ouncesChicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables.· Meal 3: 8 ouncesWhite Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables.· Meal 4: (Preworkout) 7 ounces White Fish and 2 cups Jasmine Rice.· Meal 5: (PostWorkout Shake) 50g 100% Whey Isolate mixed in Water· Meal 6: 8 ouncesChicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus.· Meal 7: 2 ½ cupsEgg albumen, 3 Whole Eggs and 11 ounces Mixed Vegetables.
Workout:Chris Bumstead workout routine is 5 day split training inwhich he trains all his body parts together which includes his back, shoulders,quads, chest and hamstrings / glutes. Whenever someone asks him about the trainingdays of a single body part, he always gives a NO in answer as he does not worksout for a certain body part in any day. He has a five day rotation and never orvery often takes days off but only when he feels that there is a need of doingthat.ChrisBumstead’s Workout Routine:Back:· Dead lifts: (4 sets of10, 8, 8, 8 reps respectively)· Bent-OverRows: (4 sets of 12, 10, 10, 8 reps respectively)· Wide GripLat Pull downs or Wide Grip Assisted Pull-ups: (4 set of 12 to 15 reps)· StraightArm Pull downs: (4 set of 12 to 15 reps)· DumbbellRows: (4 sets of 15, 12, 10, 10 reps respectively)· MachineRows: 3 sets of 20 reps)· HyperExtensions: (2 sets of 10 reps)Chest/Biceps:· Incline DumbbellBench Press: (5 sets of 15, 15, 12, 12, 10 reps respectively)· Smith MachineBench Press: (4 sets of 12, 10, 8, 8· Incline DumbbellFly’s: (3 sets of 15, 12, 12 reps respectively)· CableFly’s: (3 sets of 15 to 12 reps)· Push Ups: (3 setstill Failure)· BarbellCurls: (3 sets of 15 reps)· ReverseBarbell Curls: (3 sets till Failure)· MachinePreacher Curls: (3 sets of 10 to 12 reps)· HammerCurls: (2 sets of 10 to 8 reps)Hamstrings/Glutes:· Lying LegCurls: (4 sets of 15 reps)· StraightLegged Dead lifts: (4 sets of 15 to 20 reps)· StandingLeg Curls: (2 sets of 4 to 5 reps)· ReverseHack Squat: (4 sets of 15 to 20 reps)· SingleLegged Glute Pushdowns or Glute Kickbacks: (3 sets of 12 to 15 reps)Shoulders/Triceps:· Dumbbell LateralRaises: (3 sets of 15 reps)· DumbbellShoulder Press: (3 sets of 12 reps)· BarbellFront Raise: (3 sets of 12 reps)· Single ArmCable: (4 sets of 20, 15, 12, 12 reps respectively)· UprightRows: (3 sets of 15, 12, 12 reps respectively)· Rope FacePulls: (3 sets of 15, 12, 12 reps respectively)· MachineLateral Raises: (3 sets of 15 reps)· Bench Dips: (4 sets of12 to 15 reps)· EZ-BarSkull Crushers: (4 sets of 12 to 15 reps)· ReverseGrip Barbell Skull Crushers: (4 sets of 8 to 10 reps)· Single ArmCable Kickbacks: (3 sets of 12, 10, 8 reps respectively)Quads:· LegExtensions: (3 sets of 15 reps)· Squats: (2 sets of8 reps) (Heavy Sets) and (6 sets of 10 to 12 reps) (Lighter Sets)· Leg Press: 4 sets of 40,30.
20, 10 reps respectively)· LegExtensions: (4 sets of 15 reps)· StandingLunges: (4 sets of 6 to 8 reps) ChrisBumstead’s recommended Exercises:Whenever someone asks Chris Bumstead about his favorite orsuggested exercises, he advices to stick to the compound exercises so that theycan get the best outcome of their efforts and hard work. Following are theexercises recommended by him:· Squats: Squats arethe most favorite exercises of Chris Bumstead, he feels that it just not only help usto construct good leg but also helps to develop the core. Chris Bumstead pushas hard as he can while doing squats.
· Incline Dumbbell Press: Chris Bumstead feels that this exerciseis more beneficial and far better than the flat press. Chris Bumstead himselfdoes this exercise in order to get the perfect and larger chest.· Bent Over Barbell Rows: Chris Bumstead feels that thisexercise is the final pick for his exercise routine because it helps him tomake his back powerful and stronger and also keeps his spine good and better.Supplementation:· Whey Protein· BCAA’s· Glutamine· Creatine Monohydrate· Vitargo· R-Alpha Lipoic Acid· Multivitamin· Fish Oil· Vitamin B Complex· Vitamin CStruggle ofChris Bumstead Shows: