chrisbumsteaf.pdf - INTRODUCTION \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026.\u2026\u2026 1 MAXIMIZING GAINS \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026 2-3 PROGRAM OVERVIEW

chrisbumsteaf.pdf - INTRODUCTION...

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INTRODUCTION ……………………………...…… 1 MAXIMIZING GAINS ……………………………… 2-3 PROGRAM OVERVIEW …………………………… 4-6 MINDSET AND TRAINING ………………………. 7-8 WEEK 1-12 …………………………………………. 9-14 SAMPLE DAY ………………………………………. 15
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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.
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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.
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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
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