CBum's Competition Diet: What 2,500 Calories Looks Like in Prep

The image many people have of contest prep is extreme deprivation. For most of Bumstead's prep, he's eating 2,500–2,800 calories — a meaningful deficit at his size, but not suffering. The quality of food and the timing matters as much as the number.

Prep Macro Targets (Weeks 5–10)

Meal 1 — Wake (6:30am)

• 6 egg whites + 2 whole eggs
• 75g oats with water
• Handful of blueberries

~480 calories | 45g protein | 50g carbs | 10g fat

Meal 2 — Pre-Training (9:30am)

• 175g chicken breast
• 150g white rice
• Asparagus

~450 calories | 42g protein | 48g carbs | 5g fat

Meal 3 — Post-Training Shake (12:30pm)

• Whey isolate (1.5 scoops)
• 30g cream of rice
• Water

~350 calories | 40g protein | 35g carbs | 2g fat

Meal 4 — Lunch (3:00pm)

• 200g tilapia or cod
• 150g white rice
• Broccoli and green beans
• Hot sauce (zero calorie)

~430 calories | 48g protein | 45g carbs | 4g fat

Meal 5 — Dinner (7:00pm)

• 200g lean beef or turkey mince
• Mixed salad with balsamic vinegar
• On training days: 100g sweet potato

~430 calories | 48g protein | 25g carbs | 15g fat

Meal 6 — Before Bed (9:00pm)

• Casein protein shake
• 15g almond butter

~260 calories | 35g protein | 5g carbs | 10g fat

"The difference between a good prep and a great prep is how consistently you hit your meals when you really don't want to." — Chris Bumstead