Chris Bumstead

Chris Bumstead

Chris Bumstead is a body builder who has won IFBB North America 2016 Title. He is 22 years old and lives in Ontario, Canada. He made debut of his career in 2014 and only a year after that he won CBBF Canadian National Body Building Championship in 2015. Chris Bumstead also participated in CBBF Body Building Championships where he got 2nd position. He worked even harder and then participated in IFBB North America Body Building Championship in the same year and got 1st place. He also got Pro card in that specific championship.

Chris Bumstead got motivation from different body builders of old time. He follows his inspirations and idols of fitness to build a physique like them and tightens his waist and back with powerful muscle mass in order to be in perfect shape.

Chris Bumstead also feels that his real motivation comes from the things which he loves doing. He is pretty much passionate about building a strong and powerful physique and also loves to see the improvements he feels in his body.

About Chris Bumstead:

Full Name: Chris Bumstead
Birth Day: 2nd Feb, 1995
Birth Place:  Canada
Birth Sign:  Aquarius
Age:  22
Weight:  99 – 102 kg
Height:  6’0
Nationality / Country:  American
Profession:  Body Builder

Getting into Fitness World:

Being a boy, Chris Bumstead was already interested in sports since his childhood. It was his dream to achieve the bestest level in any sport he goes and that is why he started to train himself with full dedication and time. Chris Bumstead used to spend hours in the gym in training and did intense hard work there and this is where he fall in love with body building.

Chris Bumstead felt great improvement in his body after couple of months in gym and started loving his body. Chris met his close friend and sister’s boyfriend, Iain Valliere and his life began to change because Iain challenged Chris that he can beat him and become his competitor.

Chris Bumstead fitness

“He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process. – Chris Bumstead

Social Media Sensation:

Chris Bumstead, after winning few events or competitions, is now a well known body builder in the fitness industry. He does photo shoots or port folios of him and share those pictures on the social sites. As he is active on Instagram and Youtube ( Social Media App ), he has got more than 90k subscribers on his Youtube channel where he uploads his work out videos and tutorials and inspire many of his follower.

Chris Bumstead Food / Diet Plan:

  • Competition Diet:

Chris Bumstead always goes for healthy diet and food. He does not eat any unhygienic food which can produce any unwanted fat in this body and damage his appearance. Chris Bumstead always stays careful whenever he eats.  He eats the same six meals daily whenever he is going to compete in an event even for couple of months for changing only few things.

The reason of this diet is because he feels that by doing this he can know the exact things which his body needs and that he can also make changes in this food plan to get the desired results. He also feels that it is quite necessary for everyone to get the knowhow of any new thing which you are going to add in your diet plan. Only modify your diet after getting a complete and enhanced look at your physique.

Chris Bumstead food

“Its key not to add in new foods close to a competition because I don’t know the effect it can have on my body. – Chris Bumstead

  • Bulking Diet:

In this period of his dieting, Chris Bumstead eats whatever he wants but in a healthy manner. By eating everything he does not mean to have burgers and other junk foods but only those fruitful foods which can give increase calories and provide benefits to his physique because of his body building career.

Chris Bumstead takes 6 to 7 meals per day in this diet also. He does this in order to get more than 6000 calories per day but only from healthy and beneficial foods which includes chicken rice and sweet potatoes. To gain some energy before working out in the gym, Chris Bumstead takes some extra carbs in his diet plan before going for training in the gym. The foods which he prefers to get his desired calories per day are muffins and quick carbs snacks, which seems to be beneficial for Chris Bumstead.

See Also: Lauren Findley Workout

Chris Bumstead’s Meal Plan:

  • Meal 1: 1 ½ cup Egg albumen, 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 albumen, 3 Whole Eggs and 11 ounces Mixed Vegetables.


Chris Bumstead workout routine is 5 day split training in which he trains all his body parts together which includes his back, shoulders, quads, chest and hamstrings / glutes. Whenever someone asks him about the training days of a single body part, he always gives a NO in answer as he does not works out for a certain body part in any day. He has a five day rotation and never or very often takes days off but only when he feels that there is a need of doing that.

Chris Bumstead workout and bodybuilder

Chris Bumstead’s Workout Routine:


  • Dead lifts: (4 sets of 10, 8, 8, 8 reps respectively)
  • Bent-Over Rows: (4 sets of 12, 10, 10, 8 reps respectively)
  • Wide Grip Lat Pull downs or Wide Grip Assisted Pull-ups: (4 set of 12 to 15 reps)
  • Straight Arm Pull downs: (4 set of 12 to 15 reps)
  • Dumbbell Rows: (4 sets of 15, 12, 10, 10 reps respectively)
  • Machine Rows: 3 sets of 20 reps)
  • Hyper Extensions: (2 sets of 10 reps)


  • Incline Dumbbell Bench Press: (5 sets of 15, 15, 12, 12, 10 reps respectively)
  • Smith Machine Bench Press: (4 sets of 12, 10, 8, 8
  • Incline Dumbbell Fly’s: (3 sets of 15, 12, 12 reps respectively)
  • Cable Fly’s: (3 sets of 15 to 12 reps)
  • Push Ups: (3 sets till Failure)
  • Barbell Curls: (3 sets of 15 reps)
  • Reverse Barbell Curls: (3 sets till Failure)
  • Machine Preacher Curls: (3 sets of 10 to 12 reps)
  • Hammer Curls: (2 sets of 10 to 8 reps)


  • Lying Leg Curls: (4 sets of 15 reps)
  • Straight Legged Dead lifts: (4 sets of 15 to 20 reps)
  • Standing Leg Curls: (2 sets of 4 to 5 reps)
  • Reverse Hack Squat: (4 sets of 15 to 20 reps)
  • Single Legged Glute Pushdowns or Glute Kickbacks: (3 sets of 12 to 15 reps)


  • Dumbbell Lateral Raises: (3 sets of 15 reps)
  • Dumbbell Shoulder Press: (3 sets of 12 reps)
  • Barbell Front Raise: (3 sets of 12 reps)
  • Single Arm Cable: (4 sets of 20, 15, 12, 12 reps respectively)
  • Upright Rows: (3 sets of 15, 12, 12 reps respectively)
  • Rope Face Pulls: (3 sets of 15, 12, 12 reps respectively)
  • Machine Lateral Raises: (3 sets of 15 reps)
  • Bench Dips: (4 sets of 12 to 15 reps)
  • EZ-Bar Skull Crushers: (4 sets of 12 to 15 reps)
  • Reverse Grip Barbell Skull Crushers: (4 sets of 8 to 10 reps)
  • Single Arm Cable Kickbacks: (3 sets of 12, 10, 8 reps respectively)


  • Leg Extensions: (3 sets of 15 reps)
  • Squats: (2 sets of 8 reps) (Heavy Sets) and (6 sets of 10 to 12 reps) (Lighter Sets)
  • Leg Press: 4 sets of 40, 30. 20, 10 reps respectively)
  • Leg Extensions: (4 sets of 15 reps)
  • Standing Lunges: (4 sets of 6 to 8 reps)

Chris Bumstead’s recommended Exercises:

Whenever someone asks Chris Bumstead about his favorite or suggested exercises, he advices to stick to the compound exercises so that they can get the best outcome of their efforts and hard work. Following are the exercises recommended by him:

  • Squats: Squats are the most favorite exercises of Chris Bumstead, he feels that it just not only help us to construct good leg but also helps to develop the core. Chris Bumstead push as hard as he can while doing squats.
  • Incline Dumbbell Press: Chris Bumstead feels that this exercise is more beneficial and far better than the flat press. Chris Bumstead himself does this exercise in order to get the perfect and larger chest.
  • Bent over Barbell Rows: Chris Bumstead feels that this exercise is the final pick for his exercise routine because it helps him to make his back powerful and stronger and also keeps his spine good and better.


  • Whey Protein
  • BCAA’s
  • Glutamine
  • Creatine Monohydrate
  • Vitargo
  • R-Alpha Lipoic Acid
  • Multivitamin
  • Fish Oil
  • Vitamin B Complex
  • Vitamin C

Struggle of Chris Bumstead Shows:

Chris Bumstead’s story teaches that we should never lose hope at any point, thinking that we cannot do this thing. He got inspired by some old days legends and start working on his body to make his physique like them instead of losing hopes. Chris Bumstead did intense hard work and training to keep him fit and you can see where he is right now.

The intense training of Chris Bumstead and his hard work paid him off just at the age of 21 as he is now a professional body builder. Remember to work hard and stay dedicated to your thing no matter what happens in life we should try again and again.

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