INTRODUCTION ……………………………...…… 1
MAXIMIZING GAINS ……………………………… 2-3
PROGRAM OVERVIEW …………………………… 4-6
MINDSET AND TRAINING ………………………. 7-8
WEEK 1-12 …………………………………………. 9-14
SAMPLE DAY ………………………………………. 15
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 2
nd
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.
POST-COMPETITION/DIET:
REHYDRATION
is the most important first step to a successful post-show rebound.
Right after your competition or event, the first goal is to rehydrate your muscles and
replete electrolytes you’ve lost. With a successful rehydration, your mental clarity will
return, you’ll feel livelier, and your muscles will be ready to work as opposed to
cramping or feeling stringy.
PROTEIN
after depleting water and electrolytes will help your metabolism to get the
fire burning again. Initiating muscle protein synthesis will kick-start your muscles to
begin growing as soon as possible.
CARBOHYDRATES
role in a post-show rebound is to provide a short and long term
energy source. During a depleted state, there is almost no stored glycogen available
and little blood sugar available. After returning and increasing those levels,
carbohydrates can work their magic of initiating insulin’s anabolic effects on the
muscle.
DIETARY FAT
has a diminished importance immediately post-show because of its
slow absorption, but over the course of the 12 weeks following the competition,
dietary fat provides essential fatty acids to aid in increasing metabolism and
minimizing stored fat.
RESISTANCE TRAINING
in the post-show period will provide the stimulus for your
muscles to respond to by adapting and growing. The key for resistance training is to
