Chris Bumstead may be best known for his bodybuilding titles, but contest prep isn’t the only time he leans down. Photoshoots demand it too – and when they do, his approach to nutrition changes towards something shorter and far more intentional.
‘I got a photoshoot coming up for Gymshark, so I’m trying to lock in and get shredded,’ he says, using a brief, aggressive phase to ‘drop off a little inflammation water’ and ‘look a little bit leaner.’
Rather than overhauling everything, protein stays high, carbs are dialled in around training, and anything non-essential is gradually reduced. What follows is a tightly structured day of eating designed to reduce body fat quickly, without overcomplicating the process.
Chris Bumstead’s DietBreakfast:High-Protein Smoothie
Bumstead starts the day with a high-calorie smoothie designed to keep hunger in check without overloading carbs. He says, ‘[For] breakfast, I’ve been having a smoothie every morning, keeping it super simple.
‘I have a smoothie with a little bit of fat, a banana, not a whole lot of carbs in it, but I feel like blending ice and fruit makes a huge smoothie and it fills up your stomach,’ says Bumstead.
The smoothie typically includes banana, peanut butter and multiple scoops of protein powder, alongside electrolytes pre-training. He explains, ‘It’s a good way to get in a solid amount of calories, high protein, and actually fill yourself up.’
Post-Workout:Lean Protein, Carbs and Veg
After training, Bumstead includes carbs and protein to support recovery. ‘This meal is supposed to be beef, but I ran out so it’s turkey.’ He adds broccoli for micronutrients and fibre. ‘And then I have sweet potatoes,’ he says.
It’s a typical bodybuilding staple: around 200g of lean meat, fibrous veg and a controlled carbohydrate source.
Midday Meal:Salmon with Optional Carbs
‘This would be the debate in the day of whether I had carbs or not with this meal,’ he says.
Carb intake is flexible and linked to activity levels. ‘If I was not training at all today, absolutely have zero carbs – especially when I’m having something like salmon, where there’s already fat in it.’
When dieting more aggressively, he also reduces added fats. ‘I’d cover it in olive oil, but I’m just removing those little things that allow me to lose more body fat.’
Evening Meals: Protein and Vegetables
Later meals lean towards lower-carb, high-protein combinations. ‘I got some ground chicken, meatballs, asparagus, green beans, and a dash of ketchup.’
He adds, ‘I just have meatballs in the fridge all the time, and I throw them on a plate and eat that as a meal. Then I get my protein in, it’s satiating enough, and I move on.’
Before Bed:Protein Top-Up
The day finishes with a final protein hit via a chocolate protein shake.
‘Before I go to bed, I have one of these as a nightcap, just for extra protein,’ says Bumstead. ‘They taste like you’re having chocolate milk before bed.’
The Takeaway
Across the day, Bumstead focuses on regular meals built around high-protein sources. ‘I get 200 grams of protein per day divided into four meals,’ he says.
Daily intake during this phase sits at:
2,145 calories217g protein84g fat129g carbs
He prioritises protein at every meal, places carbs around training, and keeps things repetitive to simplify the process. This reduces friction, stabilises energy levels, and keeps him on track to lean out ahead of his shoot.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
