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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.

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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.

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 65k subscribers
on his Youtube channel where he uploads his work out videos and tutorials and
inspire many of his follower.

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 know how 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.

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.

 

 

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.

Workout:

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’s Workout Routine:

Back:

·        
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)

Chest/Biceps:

·        
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)

Hamstrings/Glutes:

·        
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)

Shoulders/Triceps:

·        
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)

Quads:

·        
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.

Supplementation:

·        
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:

 

 

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