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November 16, 2023

New Mr. Olympia Derek Lunsford Trains Back at Legendary Bev Francis Powerhouse Gym

Filed under: Fitness — Tags: , , — admin @ 6:52 pm

Derek Lunsford etched his name in bodybuilding record books by becoming the first two-division champion in the 59-year history of the Mr. Olympia contest. Coming off that life-changing victory in Orlando, FL that earned him the most coveted title in the sport and a lucrative $400,000 prize, the 18th member of the exclusive Mr. Olympia club paid homage to some of the all-time greats by visiting one of the most well-known gyms in the country: the Bev Francis Powerhouse Gym.

Located in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a training ground for household names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube page on Nov. 16, 2023, Lunsford shared highlights from his intense back workout at the iconic gym better known as the “East Coast Mecca.”

YouTube Video

Before he dove into his training session, Lunsford spent time with Bev Francis Powerhouse Gym owner and IFBB Pro League head judge Steve Weinberger. The 2021 212 Olympia winner signed a few autographs and discussed his mindset with Weinberger, who’s witnessed how former champions handle the post-victory phase differently.

“Your competition holds you accountable,” Lunsford explained. “These guys are hungry, so literally from the time I stepped off stage this past week, I’ve already been back at the gym training, talking to Hany [Rambod], making sure we’re versing out of this appropriately.”

After reminiscing about his first trip to Bev Francis Powerhouse Gym in 2020 and reflecting upon how much his life has changed, Lunsford shifted his attention to training his lats and other back muscles. The workout begins at the 10:40 mark of the video.

Close-Grip Cable Lat Pulldown

Lunsford’s back session began with close-grip cable lat pulldowns. Leaning back slightly throughout the movement, he allowed the weight to completely stretch his lats on the way up before pulling down and squeezing at the bottom.

Rather than performing a high number of sets like he normally would, Lunsford took a different approach during his day at the East Coast Mecca. Between the impact of traveling and having so many machines at his disposal, he opted to do more exercises, capping the number of sets of close-grip lat pulldowns at four.

Wide-Grip Lat Pulldown Machine

Next, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Grasping the handles with a pronated (palms-down) grip, he started with a warm-up set using a 45-pound (20.4-kilogram) plate per side. After completing 15 slow-and-controlled reps, he doubled the weight for his second set.

Inspired by the variety of gym equipment available in training facilities he’s used recently, Lunsford shared some insight about one of his personal goals.

“I went to Ronnie’s gym the other day and saw his gym and it just fires me up for me to have my own gym in Clearwater,” the Florida resident said. “Just have it right there 15 to 20 minutes from the house, and get to pick out all the best pieces of equipment that’s going to help me be my best. I just really can’t wait.”

Lunsford wrapped up this portion of the workout with a third set of wide-grip lat pulldowns using 115 pounds (52.1 kilograms) worth of plates on each side.

Neutral-Grip Lat Pulldown Machine

Sticking with the same machine, Lunsford simply switched his grip to get a different stimulus. After performing close- and wide-grip versions of lat pulldowns, he utilized a neutral grip to “light up” his lats without placing too much stress on his wrists.

Just as he did with the first two variations, Lunsford executed three sets of this exercise. Having achieved a noticeable pump that brought out the striations in his biceps, shoulders, and chest, the recently crowned champion moved on to the row-based portion of his back session.

[Related: Best Bodybuilding Supplements for Muscle Mass, Fat Loss, and More]

Chest-Supported Incline Row Machine

Lunsford chose a chest-supported incline row machine as his first method of attacking the upper part of his posterior chain. With his chest firmly against the pad, his feet anchored on the platform, and his body leaned slightly forward, Lunsford took hold of the handles and engaged his rhomboids, lats, and rear deltoids to perform the pull-based movement.

Before he hit his fourth set, the king of the Men’s Open division detailed how and why he changed his grip during this exercise.

“The first one I went a little bit wider and I tried to tuck my hands a little bit underneath,” Lunsford explained. “It wasn’t a complete reverse-grip row, but that was what I was trying to mimic. The last two sets we’re going to do a little bit closer with a neutral grip so they just hit a little bit different angles of the back.”

T-Bar Row

To get his core more involved, Lunsford left the chest-supported row machine behind for a back-day classic: the T-bar row. Starting with a pair of 45-pound plates, he maintained a slight bend in his knees and a neutral spine as he drove his elbows back and squeezed at the top of the movement.

Lunsford completed sets of 15 reps, noting the difference in intensity due to him being roughly two weeks removed from competing.

“Now is the time after a show that you don’t go too heavy and you really focus on the squeeze, the stretch, and the contraction,” he explained. “Just getting that good mind-muscle connection in all of your reps, all of your sets, all of your exercises.”

Lunsford said he plans to train in this manner in the short term to build up strength and keep his muscles healthy. However, he will ramp up the weight and go heavier in about two to three months.

Chest-Supported Seated Row Machine

After performing an angled chest-supported row earlier, Lunsford went with a vertical version. Seated with his chest against the pad, he worked with a 45-pound plate on each side to get a huge pump in his lats. This set the stage for another seated row variation.

Cable Seated Row

Lunsford’s penultimate exercise was a traditional cable seated row. He trained unilaterally by using independent handles, making sure to squeeze his shoulder blades together for the ultimate contraction. Looking every bit the part of a Mr. Olympia winner, Lunsford ramped up the weight for his final sets before he moved on to his final exercise.

Low Row Machine

A low-row machine allowed Lunsford to target his lats and rhomboids, as well as his middle and lower trapezius. He wrapped up his workout with several sets of this strength- and muscle-building movement, ensuring to maintain complete control of the weight to maximize time under tension.

Mr. Olympia-Level Back Workout

Although the 2023 Mr. Olympia winner didn’t go heavy on any of his exercises, he certainly put in some serious work at one of the most iconic training grounds. Between three lat pulldown variations and five rowing movements, Lunsford’s back workout will surely leave you feeling like you’re ready to walk across the stage.

  • Close-Grip Cable Lat Pulldown
  • Wide-Grip Lat Pulldown Machine
  • Neutral-Grip Lat Pulldown Machine
  • Chest-Supported Incline Row Machine
  • T-Bar Row
  • Chest-Supported Seated Row Machine
  • Cable Seated Row
  • Low Row Machine

Derek Lunsford clearly has an appreciation for how far he’s come during his journey as a pro bodybuilder. Humble yet still ultra-competitive, the first two-division champion in Olympia history has the physique and mindset needed to remain at the top of the Men’s Open division for the foreseeable future.

Featured Image: Derek Lunsford / YouTube

The post New Mr. Olympia Derek Lunsford Trains Back at Legendary Bev Francis Powerhouse Gym appeared first on Breaking Muscle.

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Missy Truscott Suffered Dual Meniscus Tears and a Ruptured ACL During the 2023 Fitness Olympia

Filed under: Fitness — Tags: , , — admin @ 12:41 pm

After winning the first of two scored rounds in her division, Missy Truscott appeared well on her way to securing her third Fitness Olympia title at the 2023 Olympia.

Then the nightmare began.

Truscott’s dream of becoming a three-time champion dissipated during the performance round due to a devastating set of injuries that left her in a tremendous amount of pain and unable to complete her routine. On Nov. 11, 2023, the decorated Fitness competitor discussed the extent of the damage in a video posted on her YouTube page, revealing she suffered not only a torn ACL but also meniscus tears on both sides of her left knee.

YouTube Video

In the aftermath of her heartbreaking experience in Orlando, FL, Truscott admitted to dealing with “excruciating” pain in her left quadriceps and left knee. Worried that she may have also torn her quad on stage, she was able to breathe a small sigh of relief after receiving her MRI results.

Although Truscott’s surgeon informed her that she tore her left anterior cruciate ligament (ACL) and meniscus on both the outside and inside of the same knee, the two-time Fitness Olympia winner avoided the worst-case scenario.

“The quad is intact, so I’m extremely happy about that,” Truscott explained. “I feel like there is light at the end of the tunnel here. My surgeon is very confident that I will make a full recovery. It’s just going to take some time.”

With her prehab and post-op rehab already scheduled, Truscott will have surgery “in the near future” to fix her damaged knee ligaments. Facing a tough road to recovery that should take several months, she expressed gratitude for all the support she’s received in the wake of her significant setback.

[Related: 5 Exercises to Help Athletes (Possibly) Prevent Injury]

Although she seemed optimistic about the future, Truscott didn’t have quite the same cheery attitude about a controversial move made by one of her peers.

During her fitness routine, 2021 Fitness Olympia champion Whitney Jones threw a shark prop off a pole — an act Truscott deemed “petty” and “beneath a champion.” Considering Truscott’s Team Apex Training logo includes a great white shark, it certainly seems Jones made a conscious decision to incorporate the reigning champion’s signature animal in a degrading manner.

“You wouldn’t see Chris Bumstead bring a dinosaur to the press conference, or Derek Lunsford bring a wolf to the press conference,” Truscott said. “I think she tried to take a shot at me and totally missed.”

Ultimately, though, the well-respected former champion took a bigger-picture approach when speaking about the future of the sport.

“I’ve made a career out of bodybuilding and I’m so excited to see that the IFBB Fitness division is growing,” Truscott said. “We have a lot of talented women coming into the sport and I’m super excited to see this year how much it’s going to grow.”

Vowing to return better than ever, Truscott does not have to worry about qualifying for the 2024 Olympia thanks to her former champion status. However, it will be interesting to see if the apparent rivalry between her and Jones continues whenever the two Fitness competitors share the stage again.

Featured Image: Missy Truscott / YouTube

The post Missy Truscott Suffered Dual Meniscus Tears and a Ruptured ACL During the 2023 Fitness Olympia appeared first on Breaking Muscle.

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November 10, 2023

Larry Wheels Gained 53 Pounds in 5 Days After Finishing Second at 2023 Amateur Olympia

Filed under: Fitness — Tags: , , — admin @ 4:13 pm

Larry Wheels may have looked leaner than ever in the leadup to the 2023 Amateur Olympia, but it didn’t take long for him to move the needle in the opposite direction after falling short of securing his IFBB Pro League card.

Coming off an impressive performance at the 2023 NPC Ultimate Warriors in which he won his Classic Physique debut, the uber-popular powerlifter-turned-bodybuilder still had to trim a few inches off his sizable frame. Unfortunately for Wheels, his peak week efforts to go from 240 to 232 pounds didn’t result in a first-place finish in Orlando, FL, as Ejike Enwereuzor Jr. captured the Amateur Olympia Classic Physique championship on Nov. 2, 2023.

Less than a week later, however, Wheels’ body appeared vastly different than it did when he stood on stage at the Orange County Convention Center. On Nov. 5, 2023, a noticeably larger version of the versatile strength athlete shared a video on his YouTube video detailing how he gained 53 pounds in five days after competing in the Amateur Olympia. Not only did Wheels discuss his use of diuretics, but he also delivered a complete breakdown of the cheat meals he consumed that contributed to such a substantial jump.

YouTube Video

Having last stepped on stage at around 265 pounds, Wheels went on a serious cut to get contest-ready for the Classic Physique category. Besides severely reducing his calories and essentially eliminating carbohydrates from his diet for several weeks, his weight-loss process also involved the use of diuretics, which bodybuilders often use during peak week to reduce muscle water retention, increase urine output, and excrete sodium to present a more aesthetic physique. (1)

“This was my first time getting fully depleted for a show,” Wheels explained. “I did use diuretics to make weight and to have that dry, hard look on stage.”

Despite falling short of his goal of earning his IFBB Pro League card, the record-setting powerlifter-turned-bodybuilder certainly proved how powerful combining diuretics with a calorie-restrictive diet can be for quickly transforming your physique. Yet after tipping the scales at 231.4 pounds during weigh-ins on Oct. 30, 2023, and competing in the Amateur Olympia at 238 pounds two days later, Wheels surprised himself by ballooning up to 284 pounds by Nov. 4, 2023.

“I don’t think I’ve consumed enough fluid and solid food to add up to 40 pounds,” he said. “I don’t understand where all the weight came from.”

[Related: Walking for Weight Loss: A Guide to Drop the Pounds]

While Wheels’ massive weight gain may seem shocking, it shouldn’t be based on both his diuretic use and his post-contest diet. After utilizing diuretics twice within three days to make weight for both shows, it would only be natural for his body to begin retaining fluids instead of shedding them. Plus, when you stop taking diuretics and start binge eating like Wheels did, you’re bound to see the number on the scale go up as you replenish your muscle glycogen stores.

In a classic example of the effects of a post-contest cheat meal spree, here’s what the social media star ate that left him 53 pounds heavier.

Larry Wheels’ Full Cheat Meal Lineup

After abstaining from any type of comfort food for quite some time, Wheels went all-in over two days with nine calorie-dense cheat meals:

Day One

  • Cheat Meal One: Two bacon double cheeseburgers and one large fry (Five Guys)
  • Cheat Meal Two: 16-pounce ribeye steak and sweet potato mash (Ruth’s Chris Steak House)
  • Cheat Meal Three: One bag of Pop-Tarts
  • Cheat Meal Four: Two cups of noodles

Day Two

  • Cheat Meal Five: Cinnamon roll pancakes, hash browns, and sunny-side-up eggs
  • Cheat Meal Six: Cinnamon roll bagel with cream cheese, orange juice, and a bowl of cereal
  • Cheat Meal Seven: Bacon double cheeseburger with French fries and lemon cookies
  • Cheat Meal Eight: Fried chicken sandwich, six bone-in wings, three chicken tenders, and French fries — plus chocolate cake with vanilla ice cream for dessert (Buffalo Wild Wings)
  • Cheat Meal Nine: 14-inch margherita pizza, garlic knots, and a salad

Ultimately, Wheels estimated that he consumed about 20,000 calories within the first 24 hours after stepping on the Amateur Olympia stage. But after taking a no-holds-barred approach to eating and seeing the number on the scale shoot up by more than 50 pounds in such a short amount of time, he sounded ready to get back to a more disciplined lifestyle.

“It’s time to screw my head back on straight and eat clean,” he said.

Featured Image: Larry Wheels / YouTube

References

  1. Escalante, G., Stevenson, S.W., Barakat, C. et al. Peak week recommendations for bodybuilders: an evidence-based approach. BMC Sports Sci Med Rehabil 13, 68 (2021). https://doi.org/10.1186/s13102-021-00296-y

The post Larry Wheels Gained 53 Pounds in 5 Days After Finishing Second at 2023 Amateur Olympia appeared first on Breaking Muscle.

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November 2, 2023

2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia

Filed under: Fitness — Tags: , , , — admin @ 8:27 pm

To say Derek Lunsford left a lasting impression at the 2022 Mr. Olympia would be a massive understatement. Transitioning from the 212 division, he made the most of his Men’s Open debut by coming within one spot of capturing the most coveted title in the sport of bodybuilding.

Determined to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this year’s contest as one of the prohibitive favorites. With his fellow competitors preparing to showcase their physiques during the Nov. 2-5 weekend in Orlando, FL, the former 212 Olympia winner (in 2021) hit the gym with legendary coach Hany Rambod for his final training session before he steps on stage.

Not only did Lunsford share highlights from his chest and triceps workout, but he also provided insight into his diet and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.

YouTube Video

With the most important show of the year right around the corner, Lunsford seems satisfied with how the prep process has gone. Between drinking two gallons of water per day, doubling his dosage of probiotics for digestive health, and being diligent with his diet, the 2022 Mr. Olympia runner-up has put himself in a position to make a legitimate run at the title.

“I’ve never actually felt this good right before a show,” Lunsford said. “I just understand how this process goes better now. It’s a combination of growth as an athlete and also mental maturity in terms of not allowing myself to be overwhelmed with stress and anxiety and worry.”

After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one last time. The workout begins at the 15:20 mark of the video above.

Plate-Loaded Chest Press Machine

Lunsford started the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per side, he pushed his pecs further by adding a 25-pound (11.3-kilogram) plate on his next set. For his top set, the 2023 Mr. Olympia hopeful worked with 115 pounds (52.2 kilograms) worth of plates per side, making sure to squeeze out the final few reps before moving on to the ensuing chest exercise.

Pec-Deck Machine

Next, Lunsford aimed to stretch and contract his pectoral muscles and serratus anterior using the pec-deck machine. To do so, he made sure to utilize the full range of motion, opening up his chest completely before bringing his arms together at the top of the movement.

Rather than allowing Lunsford to grasp the pec-deck machine’s handles, Rambod reminded his client to keep his hands open so he could get all of his muscle fibers to fire.

Incline Dumbbell Press

Moving over to the dumbbell section of the gym, Lunsford laid down on a bench to perform an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a fairly neutral wrist position as he lowered the weight until his elbows formed a 90-degree angle.

Once he let the dumbbells reach chest level, Lunsford drove them back up, making sure to engage his triceps at the top. He only performed two sets of this exercise before switching up his method of blasting his pecs.

Plate-Loaded Incline Press Machine

For another push-based movement, Lunsford hit the plate-loaded incline press machine. An easy warm-up set with a 45-pound plate on each side set the stage for a second set with double the amount of weight.

Although his client could go heavier, Rambod refused to let Lunsford increase the intensity. Instead, he had him perform a third set with the same load to wrap up this portion of the workout.

Cable Crossover / Low-to-High Flye

In a similar movement to the pec-deck machine, Lunsford worked his chest with a classic bodybuilding exercise: the cable crossover. Designed to maintain tension through a long range of motion, this exercise forced the top 2023 Mr. Olympia contender to push a little harder than some of the other exercises.

Rambod changed the angle of attack by dropping the cables down to the lowest setting for a low-to-high flye variation. Lunsford kept a supinated (palms-up) grip as he raised his hands in front of him and squeezed the upper part of his pecs at the top.

Cable Rope Triceps Pushdown

For more triceps work, Lunsford performed several sets of cable rope triceps pushdowns. Again, Rambod kept the load manageable, encouraging his client to push his hands apart and lock out his triceps on every rep. Lunsford maintained a slight forward lean during the exercise to ensure his triceps did all the work.

Single-Arm Triceps Extension

After working both arms with the rope, Lunsford performed single-arm triceps extensions using a handle attachment. This isolation movement allowed the 2021 212 Olympia champion to target the medial head of his triceps while also engaging his obliques.

Standing Calf Raise Machine

The final exercise of Lunsford’s final workout before the Olympia had nothing to do with his upper body. Instead, Rambod had him perform calf raises on a plate-loaded machine. Even though he only used a 45-pound plate on each side, Lunsford achieved a visible pump throughout his lower legs from stretching and contracting his calves from a standing position.

Olympia-Bound Chest and Triceps Workout

Lunsford’s last workout certainly didn’t look as intense as some of his other training sessions leading up to the Olympia. However, that makes sense given the timeline and his need to perform well on stage. Still, you can utilize this chest- and triceps-focused protocol to build muscle and upper-body strength at your own pace:

  • Plate-Loaded Chest Press Machine
  • Pec-Deck Machine
  • Incline Dumbbell Press
  • Plate-Loaded Incline Press
  • Cable Crossover / Low-to-High Flye
  • Cable Rope Triceps Pushdown
  • Single-Arm Triceps Extension
  • Standing Calf Raise Machine

There’s no doubt Derek Lunsford has the dedication and drive to be the last man standing at the 2023 Mr. Olympia. And even though he and Hadi Choopan both train with Hany Rambod, you can be sure last year’s runner-up has every intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be surprised if Lunsford leaves Orlando with a new achievement on his bodybuilding resume.

Featured Image: Derek Lunsford / YouTube

The post 2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia appeared first on Breaking Muscle.

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October 27, 2023

Chris Bumstead Trains Shoulders Two Weeks Out From Trying to Capture Fifth Consecutive Mr. Olympia Title

Filed under: Fitness — Tags: , , , — admin @ 8:48 pm

For the last four years, no Classic Physique competitor has been able to outperform Chris Bumstead at the Mr. Olympia contest. The titleholder since 2019, he remains firmly in the driver’s seat heading into the most anticipated bodybuilding competition of the year.

With Bumstead and his peers making their final preparations for the 2023 Mr. Olympia show, the pressure is squarely on the four-time champion’s shoulders to fend off a crowded field headlined by 2023 Arnold Classic winner, and last year’s Olympia runner-up, Ramon Rocha Quiroz and Urs Kalecinski, who finished third at the 2022 Classic Physique Olympia. Luckily, though, Bumstead looks more than capable of delivering another first-place performance when he hits the stage for the Nov. 3-5 weekend in Orlando, FL.

Showcasing the size and symmetry needed to reach the top of the Classic Physique mountain, Bumstead gave fans an intimate look at his intense training style in a shoulder day workout vlog posted on his YouTube channel on Oct. 26, 2023.

YouTube Video

Before embarking on his workout, Bumstead showed his preferred method for promoting a great pump, energy, and focus. He mixed his signature blue raspberry pre-workout supplement from Raw Nutrition with Pump, a stimulant-free pre-training supplement designed to increase blood flow and improve muscle fullness. That formula provided Bumstead with 200 milligrams of caffeine plus 10 grams of L-citrulline and an unspecified amount of beta alanine — two non-essential aminos acid found in many bodybuilding supplements.

Dumbbell Lateral Raise

Coming off a high-carb day that reinvigorated his brain and replenished his muscle glycogen stores, the determined bodybuilder hit the gym with a full tank and excellent focus. The intense workout begins at the 8:55 mark of the video.

Bumstead and his training partner started out with a classic shoulder day exercise: the dumbbell lateral raise. A time-tested deltoid-building movement, Bumstead used a pair of 45-pound (20.4-kilogram) dumbbells for his first set. He dropped down by five pounds (2.2 kilograms) on each of his next two sets, completing 12 reps on each one.

Plate-Loaded Shoulder Press Machine

Next, Bumstead showed off his strength on the plate-loaded shoulder press machine by working with five 45-pound plates per side on his first set. He removed one plate for his next set of this seated overhead press variation, making sure to control the weight throughout the movement.

Bumstead’s training partner provided plenty of verbal motivation (and a little bit of assistance) to help the reigning Mr. Olympia squeeze out the final few reps on his second and third sets. This push-based exercise directly targeted the front delts while also recruiting the triceps during the lockout phase.

Reverse Pec-Deck Machine

After hitting his shoulders from the frontal plane, Bumstead switched up his angle of attack by working on the reverse pec-deck machine. Making sure to keep his arms extended and his chest firmly against the pad, he retracted his shoulder blades and squeezed his rear delts and rhomboids at the top of every rep.

An exercise primarily aimed at increasing thickness and overall muscular development in the posterior shoulders, this adduction-based movement provided Bumstead with a terrific pump, bringing out the championship-level definition in his upper back.

Rope Cable Front Raise

After giving his anterior delts a break with the last exercise, Bumstead directly targeted them via the rope cable front raise. Setting up with a slight forward lean and a pronated (palms down) grip, he recruited his front delts to lift the rope from knee height to shoulder-level so his arms were parallel with the floor.

Using an unspecified amount of weight, it took every bit of effort for Bumstead to push through sets of 12 repetitions of the isolation movement. In addition to working all three deltoid heads (anterior, lateral, and posterior), this front raise variation also required his serratus anterior to act as a stabilizer during the exercise.

Standing Shoulder Press Machine

Despite having already performed an overhead press variation earlier, that didn’t stop Bumstead from going back to another push-based movement. This time, though, he utilized a standing shoulder press machine — and a much lighter load.

Bumstead started out with 95 pounds (43 kilograms) worth of plates per side, making sure to keep a neutral wrist position and his core engaged. After two sets that included partial reps at the end, he performed a drop set with a single 45-pound plate per side.

Cable Lateral Raise

For his final shoulder exercise, Bumstead performed a lateral raise variation. Rather than going the single-arm route, he worked both arms simultaneously by crossing the cables in front of him.

Undoubtedly feeling the effects of his muscle-building efforts, Bumstead made sure to keep his palms down and head neutral as he spread his arms apart and raised them to shoulder-level. The four-time Mr. Olympia only showed one set of this exercise.

Seated Calf Raise/Tibialis Raise

Even though it was labeled a shoulder workout, Bumstead worked on his lower body for a brief time by alternating seated calf raises with a unique tibialis raise to work the muscles along the front of his lower leg.

Beginning with the seated calf machine, he utilized a technique in which he flexed his calves halfway up before completing a full rep, Bumstead worked with a pair of 45-pound plates. Again, he only showed one set of this exercise before moving to a specialized seated machine that provided resistance as he raised he toes upward, working one leg at a time.

Classic Bodybuilding Shoulder Workout

Bumstead’s approach to working his deltoid so near to a major contest may not be typical of his standard muscle-building session but, as a whole, it may provide a high-intensity change of pace for your next upper body workout. If you were tempted to follow in the footsteps of the winningest champion Classic Physique has ever seen, here’s a recap of his pre-contest session.

  • Dumbbell Lateral Raise
  • Plate-Loaded Shoulder Press Machine
  • Reverse Pec-Deck Machine
  • Rope Cable Front Raise
  • Standing Shoulder Press Machine
  • Cable Lateral Raise
  • Seated Calf Raise

As the 2023 Mr. Olympia contest nears, other Classic Physique competitors can look forward to trying to take down a champion who just keeps getting better. With a winning mindset and the body to match, Chris Bumstead couldn’t be in a better position heading into the most important weekend of the year. And if he remains on the same path he’s been on for nearly half a decade, who knows how many more titles he’ll have a few years from now.

Featured Image: Chris Bumstead / YouTube

The post Chris Bumstead Trains Shoulders Two Weeks Out From Trying to Capture Fifth Consecutive Mr. Olympia Title appeared first on Breaking Muscle.

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October 26, 2023

Larry Wheels Crushes Chest Workout One Week Out from Pursuing Classic Physique Dream at Amateur Olympia

Filed under: Fitness — Tags: , , — admin @ 9:07 pm

With nearly 3 million YouTube subscribers and a laundry list of accolades as a strength athlete, Larry Wheels is easily one of the most recognizable figures in the fitness industry. However, if you only know him by name, you may be surprised at how drastically different he looks compared to some of the photos from his powerlifting days.

Noticeably leaner across the board, Wheels has clearly worked hard to prepare for the next phase of his bodybuilding journey. With his sights set on earning his International Federation of Bodybuilding and Fitness (IFBB) Pro Card at the 2023 Amateur Olympia on Nov. 1, 2023, the winner of the 2018 NPC Gold Coast Muscle Classic Heavyweight division gave a glimpse at his trimmer frame in a chest day workout vlog posted on his YouTube channel on Oct. 25, 2023.

YouTube Video

Joining forces with IFBB Pro Luis Sierra at Team Zero Gravity Fitness in Claremont, Calif., Wheels kicked off the session with a quick physique update. After pointing out that he weighed about 265 pounds (120.2 kilograms) the last time he competed in bodybuilding, Wheels said, “I’ve never been this conditioned in my life.”

Currently tipping the scales at 240 pounds (108.9 kilograms), he needs to trim eight more pounds (3.6 kilograms) off his sizable frame before he steps on stage. But with the 2023 NPC/IFBB Pro League Ultimate Warriors contest taking place in Anaheim, Calif., just four days before the 2023 Amateur Olympia, Wheels didn’t want to risk getting injured by going too heavy during the workout.

Still, he and Sierra, along with Team Zero Gravity founder and head coach Ryan Bentson, completed a series of four chest exercises that provided a fantastic pump. The workout begins at the 2:45 mark of the video.

Plate-Loaded Chest Press Machine

Starting off on a TuffStuff Fitness chest press machine prototype designed by Bentson, Wheels warmed up with a 45-pound (20.4-kilogram) plate per side. He pushed his pecs further using a progressive overload method, adding another 45-pound plate per side for his second set.

Although Bentson noted that the machine can feel heavy quickly, that didn’t stop the trio from increasing the weight again. Gripping the handles so that his palms faced inward, Wheels had no trouble completing a third set that included an additional 25 pounds (11.3 kilograms) on each side. Even when the group swapped out the 25-pounder for a 45-pound plate, he completed every rep with relative ease compared to his training partners.

Perhaps that shouldn’t have been a surprise given Wheels’ powerlifting background. He told Sierra that he’s used 250-pound (113.4-kilogram) dumbbells for bench press training and 185-pound (84-kilogram) dumbbells for the seated shoulder press. However, lifting that heavy can be a challenge when you’re at the end of a contest prep and depleted of muscle-fueling glycogen.

Interestingly, although Wheels revealed that he’s been eating an incredibly low 1,000 calories per day (including zero carbohydrates) for the previous three weeks to drop from 270 pounds (122.5 kilograms), he doesn’t find cutting nearly as difficult as bulking.

“When you’re doing bulking right, you wake up full, you go to bed full, you’re never hungry,” Wheels explained. “If you’re hungry and you’re bulking, you’re not bulking hard enough. When I’m bulking, there’s never a point in the day where I’m enjoying anything.”

After finishing up their final set, the group moved on to another machine that worked the chest in a much different manner.

Plate-Loaded Incline Flye Machine

Next, Wheels and his training partners worked on the plate-loaded incline flye machine to get a full stretch of the pecs. Despite being “flat” due to a lack of glycogen in his muscles, Wheels had visible striations in his chest as he performed the exercise.

Ordinarily, bodybuilders will consume carbohydrates shortly before a contest to produce a fuller look. However, with Wheels needing to make weight for the Amateur Olympia just 48 hours after he hits the stage in Anaheim, Bentson said he will compete in the first show without any carbs in his system.

In between sets, Wheels practiced his poses, showcasing a well-balanced physique that should surely look even more impressive when he’s filled out for his second show.

Plate-Loaded Incline Press Machine

The second-to-last exercise targeted the upper pecs, anterior deltoids, and triceps. Starting with a pair of 45-pound plates per side, the group ramped up the intensity with every set. A shirtless Wheels looked right at home working with 180 pounds (81.6 kilograms) worth of plates on each side for five repetitions on the penultimate set.

To finish off this portion of the workout, the group utilized a “burn out,” in Wheels’ words. The weight was reduced back to the starting point, 90 pounds (40.8 kilograms) per side, and the athletes aimed to complete as many repetitions as possible, with Wheels tallying 19.

High-to-Low Cable Crossover

The workout ended with cable crossovers — an isolation movement that applies a high amount of tension to the pecs. This chest flye variation brought out the striations in Wheels’ chest and arms even more, especially as he squeezed his pecs together.

During the final part of the session, Wheels discussed the differences between getting contest-ready and following a less-strict lifestyle.

“I’m a lot happier at 280. I’m a lot happier when you eat what you want, whenever you want,” Wheels said. “Looking good is great for the odd time that I look in the mirror and make a video. Outside of that, it’s a constant battle mentally of ‘can’t have that’ and ‘can’t have this’ and it’s just not as fun as being huge and eating whatever you want.”

Ultimately, though, the decorated athlete acknowledged that he’s on a mission to see what he’s capable of. Still determined to become the strongest professional bodybuilder of all time, Wheels stated that he hasn’t abandoned his goal of eventually completing a 1,000-pound deadlift.

Efficient Contest Prep Chest Workout

Although no specific number of reps or sets were provided, you can utilize this short-but-sweet chest workout as a baseline for your own muscle-building goals. Aim for three to four sets of eight to 12 reps of each exercise, and don’t be afraid to use a relatively challenging weight on the chest press and incline press, as they’re multi-joint movements which incorporate your shoulders and triceps, as well as your chest.

  • Plate-Loaded Chest Press Machine  
  • Plate-Loaded Incline Fly Machine
  • Plate-Loaded Incline Press Machine
  • High-to-Low Cable Crossover

Given all the success he’s enjoyed as a strongman, powerlifter, bodybuilder, and fitness influencer, no one should doubt Larry Wheels’ ability to deliver a winning performance. However, he certainly faces a tough challenge to go from being a 270-pound strength athlete to a 232-pound Classic Physique competitor in what’s become arguably the most popular division in the sport of bodybuilding.

Featured Image: Larry Wheels / YouTube

The post Larry Wheels Crushes Chest Workout One Week Out from Pursuing Classic Physique Dream at Amateur Olympia appeared first on Breaking Muscle.

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October 20, 2023

Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia

Filed under: Fitness — Tags: , , , , — admin @ 8:10 pm

To be the best, you have to beat the best.

Considering how close he came to taking home the title in his Men’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford certainly seems capable of toppling Hadi Choopan from his throne in just a few weeks. Yet even though the former 212 Olympia winner represents a major threat to Choopan’s chances of claiming the crown in consecutive years, that doesn’t mean the two titans can’t benefit from some friendly collaboration.

With the 2023 Mr. Olympia show set to take place the weekend of Nov. 3-5, Lunsford recently teamed up with the reigning champion for an intense chest workout led by legendary trainer Hany Rambod. In a poignant example of iron sharpening iron, the two bodybuilders showcased their incredible physiques and work ethics in a pec-focused training vlog posted on the Evogen Nutrition YouTube channel on Oct. 19, 2023.

YouTube Video

Prior to hitting the weights, Rambod put everything in perspective by pointing out that all the athletes in the Men’s Open division have leveled up, which should make this year’s Olympia “an absolute dogfight.” With two of the top contenders joining forces for a muscle-building session at Evogen Nutrition HQ in Irvine, Texas, the workout kicked off near the 1:20 mark.

Incline Machine Chest Press

After consuming a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement that enhances blood and muscle volume, Lunsford started out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per side on his first set, he made sure to completely lockout his triceps at the top of the movement.

Choopan followed with a set of his own before Rambod ramped up the intensity by adding another 45-pound (20.4-kilogram) plate per side. During the initial part of the workout, Lunsford credited the 22-time Olympia-winning trainer with helping him make improvements in 2023.

“That connection is so much better this year, it’s crazy,” Lunsford told Rambod. “Once you told me in the offseason to slow it down, back off the weight a little bit, control it, then I actually started connecting with the muscle. Then I started adding more weight, and now I feel really strong and connected with the muscle.”

Incline Machine Power Press

Before diving into the next exercise, Rambod noted the significant differences in training styles between two of his top athletes.

“Derek’s used to doing much less volume, in general,” he said. “Hadi’s used to doing a ton of volume. So he goes in and does four or five sets. He’ll do like eight exercises. It’s like we’ve got to force him sometimes to cut back.”

Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “power press,” using a neutral-grip to adjust muscle recruitment. The training team started out with three 45-pound (20.4-kilogram) plates per side. As the load increased and fatigue set in, Rambod encouraged Lunsford to finish with partial reps.

Incline Machine Flye

Next, the duo made their way to the incline flye machine for four sets of this staple chest exercise. Emphasizing both the stretch and the squeeze portions of the movement, Choopan worked with a slightly heavier load than his peer.

Between sets, Lunsford shared some insight into what it’s like to train alongside someone who he will aim to defeat in Orlando, FL.

“As far as the competition’s concerned we’ll leave it to the day of the show,” Lunsford explained. “But all in all we’re brothers in iron, we’re brothers and teammates here at Evogen, and I’m happy to be training with him, and you got to respect the champion.”

Incline Dumbbell Press

Following three machine-based movements, Rambod switched things up by having his athletes work with dumbbells on an incline bench press. Choopan started with 119 pounds (54 kilograms) in each hand, carefully lowering the dumbbells to his chest before driving them back up.

Meanwhile, Lunsford worked with a weight that appeared to be a little lighter than his counterpart. Still, he made sure to squeeze out every rep of an exercise designed to target the upper pec and front delts.

Flat Machine Chest Press

Next, Ramod went with another bench press variation, this time calling upon Panatta’s unique “Super Horizontal Multi Press” machine for a flat version of the push-oriented movement. He helped Lunsford get familiar with the mechanics of this specially designed chest press machine, which allows the user to get a similar experience as using a barbell with the added benefit of being able to change the bar position, range of motion, and type of bar grip for a significantly more targeted approach.

“It works great for not only chest but you can also use it for triceps because you can go ahead and invert the bar, and it’ll take you into a cambered position so you can do a close-grip bench,” Rambod explained.

Lunsford and Choopan’s trainer also took some time to point out common mistakes he sees athletes make when training chest, including trying to push with their shoulders instead of their chest, having weak triceps, and not bringing the bar or dumbbells directly across their chest. Those technical errors can prevent lifters from maximizing their ability to build bigger, stronger pecs.

Decline Machine Flye

To target the lower pec, Rambod had Lunsford and Choopan utilize the decline machine flye. The eccentric portion produced significant tension on the lower portion of their chest muscles, forcing both bodybuilders to dig deep to squeeze their hands as close together as possible on the concentric portion.

Machine Dip

The second-to-last exercise Lunsford and Choopan performed hit their chest from a different angle. They executed high-volume sets of dips on a plate-loaded machine, focusing on slow and controlled movements.

Rambod emphasized the importance of body positioning and maintaining a strong core throughout the exercise. Although dips are typically viewed as a triceps builder, he noted that leaning forward “will activate much more chest” than staying upright, which recruits more of the triceps.

Cable Flye

Finally, the group made their way to the cable machine for several sets of flye variations. Lunsford and Choopan hit their pecs from multiple angles — something Rambod expounded upon near the end of the workout.

“Change up the position of the pulley,” he explained. “Go high, go mid-point, go low. What you want to do is you want to be able to create variation so that your chest does not get used to the same exercises week to week. When you give variation, you’ll get muscle growth.”

Championship-Caliber Chest Day Workout

  • Incline Machine Chest Press — 4 x 8-15 
  • Incline Machine Power Press — 4 x 8-15 
  • Incline Machine Flye — 4 x 8-15 
  • Incline Dumbbell Press — 4 x 8-15 
  • Flat Chest Press Machine — 4 x 8-15 
  • Machine Decline Flye — 4 x 8-15 
  • Machine Dip — 4 x 12-15
  • Cable Flye — 4 x 12-15  

As two of the favorites to win the 2023 Mr. Olympia, Hadi Choopan and Derek Lunsford bring elite physiques and unparalleled dedication to the mix. Joining forces for a chest workout showed they’re both humble enough to put any egos aside in order to bring out the best in each other. However, only one man can leave Orlando with the Mr. Olympia title, and only time will tell whether Choopan, Lunsford, or another competitor will earn that coveted crown.

Featured Image: Evogen Nutrition / YouTube

The post Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia appeared first on Breaking Muscle.

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October 10, 2023

Charles Griffen Overcomes Torn Pec to Secure Spot in 2023 Mr. Olympia Lineup

Filed under: Fitness — Tags: , — admin @ 5:32 pm

Six months after suffering a scary setback that could have easily sidelined him for the rest of the competitive season, Charles Griffen showed the power of perseverance by completing his comeback story in championship fashion.

On Sunday, Oct. 8, 2023, Griffen officially clinched a qualifying spot in the 2023 Mr. Olympia contest by outperforming the rest of the Men’s Open division at the 2023 Legion Sports Fest Pro in Reno, Nevada.

With the Mr. Olympia contest — the biggest bodybuilding show of the year — scheduled for Nov. 2-5, the Legion Sports Fest Pro provided a pathway for hopeful contenders to secure some of the final few spots in the lineup.

Not only did Griffen ensure he’ll have a chance to wash away the memories of a 14th-place finish at the 2022 Olympia, but he did so despite dealing with the effects of a serious injury he sustained during a chest training session earlier this year.

The Minnesota native made social media waves back in April 2023 with a video that highlighted how everything can change in a split-second when heavy weights are involved. Griffen’s Instagram post showed him injuring his left pectoral muscle as he prepared to perform an incline dumbbell press with a pair of 170-pound (77-kilogram) dumbbells.

Even after sustaining a potentially career-threatening injury, he did not undergo surgery to repair the grade II tear. Facing a four- to six-week recovery period from the partial tendon tear, Griffen didn’t let the mishap break his physical or mental fortitude. Instead, the injury set the stage for a furious comeback that culminated in a clutch victory with Olympia-bound ramifications. 

What made his first-place finish at the Legion Sports Fest Pro even more impressive was the fact he earned a unanimous stamp of approval from the judges despite having a visibly torn pec. In a sport that values both muscle density and symmetry, Griffen’s win spoke volumes about his complete physique and elite conditioning.

Ultimately, his monstrous quads, well-developed back, and bulging biceps put him above the rest of a crowded field that included John Jewett, who will join Griffen at the ’23 Olympia in Orlando, FL to compete in the 212 division. Jewett’s performance in Reno certainly turned heads, as he earned a unanimous second-place finish in his Men’s Open debut.

Although it looked like Griffen’s victory brought some finality to the Olympia lineup, that didn’t exactly prove to be the case. Less than 24 hours after Griffen secured the last qualifying spot, Brett “The Butcher” Wilkin officially withdrew from the 2023 Mr. Olympia due to recent digestive issues which caused significant and unexpected weight loss.

With Wilkin, Mamdouh “Big Ramy” Elssbiay, and 2023 Toronto Pro Supershow winner Iain Valliere all backing out for various reasons, the Men’s Open division lineup now features: 

Griffen faces an arduous road to finish ahead of some big-name competitors with big-time physiques. With top contenders like 2022 Men’s Open runner-up Derek Lunsford, 2023 Arnold Classic winner Samson Dauda, and 2019 Mr. Olympia Brandon Curry all vying to take down reigning champion Hadi Choopan, it will be fascinating to see where Griffen places following a 14th-place showing a year ago and an Olympia debut of 13th in 2018. 

Then again, with all the adversity he’s had to overcome in 2023, the three-time IFBB Pro League champion has already shown he’s capable of winning an uphill battle. 

Featured Image: ProStudio1 / Instagram

The post Charles Griffen Overcomes Torn Pec to Secure Spot in 2023 Mr. Olympia Lineup appeared first on Breaking Muscle.

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October 4, 2023

Classic Physique Competitor Terrence Ruffin Trains Delts With Former Mr. Olympia Brandon Curry 

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Coming off a clutch performance in Dubai that clinched him a spot in the 2023 Mr. Olympia lineup, Terrence Ruffin has a chance to remind everyone why he’s considered one of the top competitors in the Classic Physique division. The 2022 Arnold Classic winner officially earned a trip to Orlando, FL by taking home the Classic Physique title at the 2023 Dubai Pro on Sept. 24, 2023, putting him on track to walk across the stage during the Nov. 2-5 weekend.

While Ruffin faces an uphill battle to beat out four-time champion Chris Bumstead, he took a step in the right direction by teaming up with someone who’s reached the top of the mountain before: Brandon Curry. Ruffin shared highlights of his delt-focused training session with the 2019 Mr. Olympia Men’s Open champion in a vlog posted on his YouTube channel on Oct. 4, 2023.

YouTube Video

With both bodybuilders looking to bounce back from disappointing showings at the 2022 Mr. Olympia contest (Curry finished fourth in the Men’s Open while Ruffin finished sixth in Classic Physique), the session included both muscle-building exercises and insightful discussions that show the physical and mental toughness it takes to compete at the highest level.

After a quick greeting, their workout begins at the :20 mark of the video.

Single-Arm Bent-Over Cable Lateral Raise

Curry started the shoulder-based session with bent-over cable lateral raises. Maintaining a neutral spine and a slight bend in his knees, he emphasized staying as long as possible with his arm during the movement. After performing several warm-up sets on each side, Ruffin and his workout partner ramped up the intensity.

Trainer Amer Kamra pushed both bodybuilders to complete sets of 15 reps, providing some assistance to maintain a full sweeping motion. During this first exercise, Curry highlighted how most delt movements don’t put a full stretch on the muscle, which limits muscle growth potential. At one point, Kamra had Ruffin go with a lighter load — a programming decision he expounded upon later in the workout.

“We start with rear delts: two warm-up sets, then we go two top sets,” Kamra explained. “If he didn’t get the first top set, we reduce the weight and we go back-off sets.”

Single-Arm Rear Delt Machine

After using cables for their first exercise, Curry and Ruffin moved on to the rear delt machine. Rather than sitting with their chest against the pad, the bodybuilders sat sideways, which provided more range of motion to build what Kamra described as “3D” shoulders.

Ruffin’s muscular endurance was put to the test during this time. He completed sets ranging between 12-15 reps that pushed him to stretch and contract his rear delts until the point of near-failure.

Lateral Raise Machine

Next, the Olympia-bound duo targeted their side delts on the lateral raise machine. Curry’s sculptured shoulders particularly popped during this exercise.

However, even the former Mr. Olympia winner faced the painful reality of repeatedly performing lateral raises when he finished one of his sets and quickly leaned on a nearby machine to catch his breath. Ruffin wrapped up with a final set that clearly taxed his side delts and traps.

Seated Shoulder Press

As the group transitioned to the plate-loaded shoulder press machine, Kamra let Curry and Ruffin know they would have to perform three “normal” sets, followed by a drop set. Starting with a 20-kilogram plate on each side, the IFBB pros progressed through several sets of this prime shoulder-building exercise.

Ruffin got a bit of a rude awakening from this part of the workout. After completing 12 reps with 35 kilos loaded on each side, he followed up with a drop set that left him humbled, to say the least.

“First day back and they’re whipping my ass,” Ruffin said.

Curry showcased his impressive combination of strength and stamina by working with a significantly heavier load to wrap up this part of the session. Kamra pushed the Nashville native to complete 15 reps with what appeared to be 90 kilograms loaded on each side, followed by a drop set of 12 reps with 40 kilograms.

Cable Rope Front Raise

Going back to the cables for rope front raises gave Curry and Ruffin another chance to round out their shoulders. In addition, it provided them an opportunity to talk about life away from bodybuilding. Working at a more relaxed pace, they completed rounds of this front delt-focused movement while discussing the how to achieve a balance between bodybuilding and being present for family and other obligations.

“The more you can keep an understanding that these struggle times are going to come, we live in reality, let’s try to plan appropriately,” the 40-year-old Curry explained. “If you have these false expectations or this perfect reality that ain’t going to come, then that’s where you run into roadblocks.”

Kramer brought things back into focus by challenging the bodybuilders to work through five sets at a lighter weight before moving on to the last exercise.

Dumbbell Lateral Raise

The workout ended with a classic bodybuilding move: dumbbell lateral raises. Both Curry and Ruffin initially used lighter weights to achieve a huge upper-body pump. Kramer then had each man complete three straight sets of 10 reps with progressively heavier dumbbells.

Olympia-Level Shoulder Workout

If you’re aiming for that “boulder for shoulders” look, this workout will provide an excellent stimulus. Working in the 12-15 rep range and utilizing drop sets has the ability to deliver effective results, especially if you pair this type of training protocol with a muscle-building diet.

  • Single-Arm Bent-Over Cable Lateral Raise
  • Single-Arm Rear Delt Machine
  • Lateral Raise Machine
  • Seated Shoulder Press
  • Cable Rope Front Raise
  • Dumbbell Lateral Raise

Although their 2022 Olympia experience didn’t go as planned, Ruffin and Curry look poised to perform better when they step on stage at the Orange County Convention Center. After all, based on their post-workout posing session, both men boast impressive physiques that make them worthy contenders in their respective categories for the 2023 Mr. Olympia show.

Featured Image: Ruff Diesel / YouTube

The post Classic Physique Competitor Terrence Ruffin Trains Delts With Former Mr. Olympia Brandon Curry  appeared first on Breaking Muscle.

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October 3, 2023

Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia 

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Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. Coming off four consecutive first-place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.

Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.

YouTube Video

Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.

Meal 1

  • Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree

Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.

After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.

Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat

Meal 2

  • 200 grams (1 ⅛ cup) white rice
  • 180 grams (6.3 ounces) white fish
  • Shredded lettuce
  • Sliced cucumbers
  • Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”

Macros: 450 calories, 58 grams of carbs, 46 grams of protein

Meal 3 – Pre-Workout Meal

  • 200 grams (1.5 cups) white potato
  • 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.

Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.

Macros: 360 calories, 40 grams of carbs, 45 grams of protein

Meal 4

  • 200 grams (seven ounces) white fish
  • White rice
  • Broccoli slaw
  • Shredded lettuce
  • Sliced baby cucumbers

In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.

Macros: 434 calories, 57 grams of carbs, 40 grams of protein

Snack

  • “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.

Meal 5

  • 200 grams (seven ounces) wild-caught cod
  • 150 grams (three-fourths cup) white rice
  • Shredded lettuce

Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.

Meal 6

  • 200 grams (seven ounces) steak

Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.

Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat

Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.

Featured Image: Chris Bumstead / YouTube

The post Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia  appeared first on Breaking Muscle.

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