The real-life diet of bodybuilder Chris Bumstead, who bulks up on grass-fed beef

Winning Mr. Olympia is undeniably the pinnacle of bodybuilding achievement. And it’s been that way for years: It’s the competition that Arnold Schwarzenegger trained for in the classic 1977 documentary film Pump ironfinally. Victory alone would be the highlight of a bodybuilder’s career. Multiple wins mean that you are an absolute all-rounder.

Chris Bumstead has won five times in a row. He competes in the “classic physique” category, a newer category where proportions and symmetry are more important than absolute size. (You know, relatively speaking.) This week he’s looking to extend that to a sixth straight title. Mr. Olympia is the only competition he competes in year-round, but it still requires year-round dedication to lifting and eating to get huge and strong and then get into fighting shape.

He learned many lessons along the way –GQ We caught up with CBum as he prepared for this year’s competition to learn more about his cleaner diet, his intensive recovery program, and the mental work he’s done to stay cool under pressure.

For real life diet, GQ speaks to athletes, celebrities, and other high achievers about their diets, workout routines, and pursuit of wellness. Remember that what works for them may not necessarily be healthy for you.

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GQ: You’re currently in the middle of preparing for the Olympics – what’s that like?

Chris Bumstead: The best way I can explain it is that there are ups and downs throughout the year as you try to grow and become big. I spend most of my year gaining weight, eating as much as possible, training to get as strong or as big as possible, and building as much muscle as possible. Then 16 weeks before the competition I go on a diet, start doing some more cardio and then the goal is to reduce as much body fat while maintaining as much muscle as possible. From then on, I reduce my calories and increase my cardio. So you’re pretty tired, hungry, exhausted and have to work harder than you have all year. It just becomes a mental battle of discipline and trying to get the body as lean as possible while maintaining as much weight as possible.

How do you deal with this level of stress and mental exhaustion?

I don’t really have much balance when it comes to bodybuilding preparation. I just hit the wall with the ball, throw my hops out the window – when you’re preparing, you just have to do what you have to do. But since I only compete once throughout the year, I can give myself a little break, like going out to eat with my wife, traveling, taking a little break, and that gets me going to be able to do it again to do once. If I competed constantly throughout the year, I would burn out much quicker.

I also just force my brain to do things other than bodybuilding. My life is bodybuilding, but I don’t really spend much time talking about it. I’m in the gym a few hours a day and when I’m not there I’m with my family, my wife or at work talking about business. Instead of constantly thinking about it, I can devote my time to other things.