Cover Page
Introduction ............................................. 1
Nutrition Components …………………...... 2-3
My Go To Foods and Supplements ..……... 4
Program Overview ………………....……...... 5
Preparation of Food ..…………………….... 6
Week 1-12 …………………….……………...... 7-13
Sample Day …………………………………..... 14
Let me introduce myself, I’m Chris Bumstead. I’m from
Ottawa, Canada and I have been competing in
bodybuilding since I was a teenager. In 2016, when I was
21 years old, I won the heavyweight bodybuilding class at
the IFBB North American Championships to earn my pro
card in the IFBB. Then, I went on to win the 2017
Toronto Pro and Pittsburgh Pro in the Classic Physique
division, before taking 2nd place at both the 2017 and
2018 Mr. Olympia Classic Physique competition.
This e-book is intended to be used alongside a proper
exercise program including higher intensity training, as
well as sufficient cardiovascular work. With the nutrition,
training, supplementation, and cardio in place, you can
expect to see a dramatic drop in body fat over the 12
weeks that this program covers. By following this
program, you will be able to steadily and continually lose body fat while minimizing
muscle loss.
The role of nutrition in fat loss is to create an overall caloric deficit. What this means
is that you should be burning more calories than you are taking in so that your body
has no choice, but to burn fat. However, this program will provide enough protein for
muscle protein synthesis and effective recovery to occur despite the caloric deficit.
The end result will be maximal muscle with minimal body fat so that you are ready to
showcase your own physique for competition, photo shoot, a special event, or simply
to build confidence.
In this e-book, I will provide you with the dieting protocols and principals that I use
myself, in obtaining my own classic physique.
MACRONUTRIENTS: Protein, Carbohydrates and Fats
PROTEIN is the building blocks of muscle. It is made up of amino acids and is used
in the body for the maintenance and growth of body tissues. It plays a crucial role in
nutrition by providing a source of amino acids to be used for muscle protein synthesis
and recovery from intense workouts to fuel the maintenance and growth of skeletal
muscle. Animal proteins tend to be superior to plant proteins because their higher
portions of leucine, isoleucine, and valine (BCAA).
CARBOHYDRATES are the main and most efficient energy source in the human diet.
For our purposes of fat loss, unprocessed or minimally processed complex
carbohydrates are the most effective sources.
DIETARY FAT is the least required macronutrient with its main function being to
absorb fat soluble vitamins (A,D,E, and K). Generally, saturated fats are solids at
room temperature and unsaturated fats are liquids. Polyunsaturated fats (Omega 6
and Omega 3) are essential to human nutrition because they are no synthesized in
our bodies. They can be found mostly in nuts, sees and seed oils.
VITAMINS and Minerals play key roles in the metabolism of macronutrients and in
the body like calcium in your bones. Antioxidants like Vitamin C and E work with
enzymes to “clean up” areas of cellular damage and debris. Micronutrients are often
downplayed in the fitness industry, but their roles cannot be underestimated.
Immune function, for example, relies on vitamins and minerals to effectively fight off
bacteria and viruses all around us. Adequate micronutrients can be consumed via
fruits, vegetables, and whole grains.
FIBER is another downplayed nutrition component in the fitness industry that
actually can make a big difference in your physique. Beyond keeping your bowel
movements regular, and aiding in digestion/absorption, the healthy, normal bacteria
living in your gut use fiber to create short chain fatty acids, which have a host of
benefits including, specifically, increased stored fat utilization. Fat loss is why you’re
reading this and that is a direct effect of eating fiber. Legumes, nuts, seeds, fruits,
and vegetables have the highest fiber content.
HYDRATION provides your muscles the nutrients that we’ve been talking about this
whole time. Adequate hydration via water intake allows your blood to have enough
volume and flow to carry the absorbed macro- and micronutrients to their target
tissues and enact their effects.
I’m very old fashioned when it comes to dieting and like to keep it very simple with
my foods. As a competitive bodybuilder, it’s crucial to know how my body reacts to
certain foods, both positively and negatively, therefore by eating “clean” foods, I’m
able to track everything to a tee. I’m not saying your favorite foods don’t have a time
and place, but if you’re looking for the most optimal results during your fat loss
phase, I’ve always found this to be ideal.
For protein, I rely heavily on chicken, steak, ground beef, ground turkey, egg whites,
salmon, non fat greek yogurt and whey protein isolate.
For carbohydrates, I mostly eat jasmine rice, potatoes, sweet potatoes, cream of rice,
wraps, bagels, oatmeal and fruits.
For dietary fat, I eat peanut butter, almond butter, avocado, almonds, walnuts,
cashews, olive oil, macadamia nut oil and egg yolks.
For fiber, I eat asparagus, spinach and broccoli. Typically any green vegetable will be
a good source of fiber. Keep in mind that that you’ll be taking in fiber from certain
carb sources such as oatmeal, sweet potatoes and fruits.
For supplements, we’re going to keep it simple. You’re going to want to find a good
multivitamin which you’ll want to take with your first and last meal. In addition, we
will supplement with Vitamin D 500IU 2x per day and Vitamin C 1000mg 1-2x per
day.
Intra-Workout: 5g BCAAs, 5g Creatine, 5g Glutamine
As I mentioned in the introduction, the role of
nutrition in fat loss is to create an overall caloric
deficit. This number will vary based on the
person because of factors like age, sex, height,
weight, and activity levels. All recommendations
will be based on the assumption that you will be
working out hard 3-6x per week.
In order to calculate our maintenance calories,
we’re going to estimate:
2.6g protein/kg of bodyweight
2.6g carbohydrates/kg of bodyweight
1g dietary fat/kg of bodyweight
For a 100kg person, that gives a maintenance
diet of 260g protein, 260g carbs and 100g
dietary fat for a total of 2,980 calories per day.
For reference 1g protein is 4 calories, 1g carbs
is 4 calories, 1g fat is 9 calories, and 1g alcohol
is 7 calories for those that consume it.
I understand this maintenance diet might be more than what you are currently
eating. If that’s the case, follow this recommendation for 4-8 weeks before beginning
this fat loss guide for the most optimal results.
Alongside each week of dietary modifications, there will also be cardiovascular
exercise recommendations to accommodate your metabolism and fat loss. To
maximize fat loss and minimize muscle loss, I’d advise you to keep weight training
intensities high and volume on the lower end. Put simply, throughout the 12 weeks,
carbohydrates and fats will gradually decrease and cardio will gradually increase.
Oats/Cream of Rice – These will be measured dry and only water may be used to
cook.
Eggs, Meats and Fish – Seasoning can be used, but make sure they don’t have any
carbs. Do not cook with butter or oil. Instead use PAM spray. Additionally, sodium is
encouraged, but make sure your sodium use is consistent day in and day out.
Condiments – Things like reduced sugar ketchup, Walden farms products, mustard,
hot sauce and soy sauce are to be use in moderation.
Fluids – I prefer that you stick with water, however, it’s fine to add in things like
sugar free drinks (Powerade Zero), diet soda, coffee or tea.
Besides oats and cream of rice, all food (meat, fish, rice, etc.) is to be measured after
cooking.
This may sound corny, but I’ve always lived by the quote, “by failing to prepare, you
are preparing to fail.” So what I do and what you should do is prepare your meals in
bulk (both meats and carbs). By doing so, you can store them in the fridge and
portion them out the night before for your meals. This way you’ll have no excuse for
having your meals throughout the day.
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
2.4g carbohydrates/kg of bodyweight
0.9g fat/kg of bodyweight
30g fiber
•
CARDIO:
3x per week 30 min fasted cardio at
120-140bpm heart rate
NOTES:
This is a modest decrease in carbohydrates and dietary fats from the maintenance
recommendation and a modest increase in cardio training. The goal is 1-2lbs per
week of fat loss.
Be sure to maintain water intake at or above 1L/20kg bodyweight.
SAMPLES OF FOOD SOURCES:
Protein – Chicken, 93% lean ground beef, 93% lean ground turkey, eggs, egg whites,
top round steak, salmon, non fat greek yogurt, tuna
Carbs – Jasmine rice, white potatoes, sweet potatoes, oatmeal, cream of rice, bagels,
fruits
Fats – Avocado, walnuts, cashews, almonds, macademia nut oil, peanut butter,
almond butter
Fiber – Asparagus, broccoli, cauliflower, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
2.2g carbohydrates/kg of bodyweight
0.8g fat/kg of bodyweight
30g fiber
•
CARDIO:
6x per week 30 min fasted cardio at 120-140bpm heart rate
NOTES:
This is a more significant decrease in carbohydrates and dietary fats from the
maintenance recommendation and an increase in cardio training. The goal is 1-2lbs
per week of fat loss.
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 93% lean ground beef, 93% lean ground turkey, eggs, egg whites,
top round steak, salmon, non fat greek yogurt, tuna
Carbs – Jasmine rice, white potatoes, sweet potatoes, oatmeal, cream of rice, bagels,
fruits
Fats – Avocado, walnuts, cashews, almonds, macademia nut oil, peanut butter,
almond butter
Fiber – Asparagus, broccoli, cauliflower, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
2.0g carbohydrates/kg of bodyweight
0.7g fat/kg of bodyweight
20g fiber
•
CARDIO:
6x per week 30 min fasted cardio at 120-140bpm
•
heart rate
3x per week 20 min post-workout cardio at 120140 bpm heart rate
NOTES:
By this point, your fat loss will be well under way.
Your metabolism will be ramping up and the fat will be
melting. Food sources will begin to tighten up mostly based on your own body’s
preference (taste, bloating and gas).
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 93% lean ground beef, 93% lean ground turkey, eggs, egg
whites, top round steak, tuna
Carbs – Jasmine rice, white potatoes, sweet potatoes, oatmeal, cream of rice, fruits
Fats – Avocado, walnuts, cashews, macademia nut oil
Fiber – Asparagus, broccoli, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
1.8g carbohydrates/kg of bodyweight
0.6g fat/kg of bodyweight
20g fiber
•
CARDIO:
6x per week 30 min fasted cardio at 120-140bpm heart rate
•
3x per week 30 min post-workout cardio at 120-140 bpm heart rate
NOTES:
For these weeks, carbohydrates and fats decreased with a slight cardio increase
allowing your body to further increase caloric deficit and derive energy from fat
stores.
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 97% lean ground beef, 97% lean ground turkey, eggs, egg whites,
top round steak, tuna
Carbs – Jasmine rice, sweet potatoes, oatmeal, cream of rice, fruits
Fats – Avocado, walnuts, cashews, macademia nut oil
Fiber – Asparagus, broccoli, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
1.8g carbohydrates/kg of bodyweight
0.6g fat/kg of bodyweight
10g fiber
•
CARDIO:
6x per week 30 min fasted cardio at 120-140bpm
•
heart rate
6x per week 20 min post-workout cardio at 120140 bpm heart rate
NOTES:
For these weeks, carbohydrates and fats remained
the same, but cardio recommendations increased to
further strip away the fat that is left. Food sources
should further be limited based on preference (taste, bloating , and gas).
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 99% lean ground beef, 99% lean ground turkey, egg whites
Carbs – Jasmine rice, sweet potatoes, oatmeal, cream of rice
Fats – Avocado, macademia nut oil
Fiber – Broccoli, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
1.6g carbohydrates/kg of bodyweight
0.4g fat/kg of bodyweight
10g fiber
•
CARDIO:
6x per week 30 min fasted cardio at 120-140bpm heart rate
•
6x per week 20 min post-workout cardio at 120-140 bpm heart rate
NOTES:
You’re on the home stretch! Stay with it! You should be seeing results that you only
dreamed of 11 weeks ago. Now is the time to solidify those results and dig deep for
the final two weeks of the program.
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 99% lean ground beef, 99% lean ground turkey, egg whites
Carbs – Jasmine rice, sweet potatoes, oatmeal, cream of rice
Fats – Avocado, macademia nut oil
Fiber – Broccoli, spinach
•
•
•
•
NUTRITION:
2.6g protein/kg of bodyweight
1.4g carbohydrates/kg of bodyweight
0.3g fat/kg of bodyweight
Minimal fiber
•
CARDIO:
6x per week 40 min fasted cardio at 120-140bpm
•
heart rate
6x per week 40 min post-workout cardio at 120140 bpm heart rate
NOTES:
Welcome to the final week of the program. As I’m sure
you’re drained from 11 weeks of dieting, the weights
you’re lifting should be lighter with high intensity and
higher reps. During the week, incorporate drop sets into your training to get as much
blood into the muscle as possible. Get as much of a pump as you are able to by
adding salt to each of your meals and increasing water intake to 2L/20kg bodyweight.
Be sure to maintain water intake at or above 1L/20kg bodyweight.
EXAMPLES OF FOOD SOURCES:
Protein – Chicken, 99% lean ground beef, 99% lean ground turkey, egg whites
Carbs – Jasmine rice, sweet potatoes, oatmeal, cream of rice
Fats – Avocado, macademia nut oil
Fiber – Broccoli, spinach
For the same 100kg person we discussed at the beginning, let’s go through a sample
full day during weeks 5 and 6.
THE PLAN:
• 260g protein
• 200g carbohydrates
• 70g fat
• 20g fiber
•
•
•
30 min fasted cardio
20 min post-workout cardio
5L water minimum
TIMELINE:
• 7:00AM Wake up, write down fasted weight, drink 1L room temperature water
• 7:15-7:45AM Fasted Cardio – level 6 stepmill
• 8:00AM Meal 1: 6 whole egs, 1 medium banana, 100g grapes with 1L water
• 11:00AM Meal 2: 200g chicken, 120g jasmine rice, 100g broccoli, 50g avocado
with 1L water
• 5:00PM Workout followed by 20 min level 6 80rpm stationary bike
• 9:00PM Meal 5: non-fat greek yogurt, 400g fresh strawberries with 1L water
• 11:00PM Sleep