Chris Bumstead Height and Weight

CBum’s Backstory, Body Measurements & More

By: Jeremy Fox CNC, CPT
Updated: October 15, 2024

Chris Bumstead is one of the top professional bodybuilders in the world and a 6x champion of the Mr. Olympia Classic Physique division. His extraordinary muscle development stands out against his tiny waist and signature abdominal vacuum.

With a resume like that, you may wonder about Chris Bumstead’s height and weight. This article reveals the body measurements that have resulted in a world-class physique.

Short Bio

Chris Bumstead Height and Weight

Body Measurements and Ratios

Is Chris Bumstead Natural?

Offseason and Contest Prep Diet

Workout Routine

CBUM Supplements

Chris Bumstead Bio

Chris Bumstead, aka CBum, is a 29-year-old IFBB pro bodybuilder from Ottawa, Canada. He is the reigning Mr. Olympia Classic Physique champion, a division that exemplifies the golden era aesthetics of 1970s bodybuilding.

After picking up weight training at 14, Bumstead gained 50+ pounds of muscle by the time he was 18. At 19, he began competing in bodybuilding and won his pro card at the IFBB North American Bodybuilding Championship when he was 21.

Bumstead’s first bodybuilding coach was his sister’s boyfriend and pro bodybuilder, Iain Valliere. The two parted ways in 2022, and now CBum is coached by Hany Rambod.

Most recently, Bumstead won his sixth consecutive Classic Physique title in the Mr Olympia contest and announced his retirement. However, he still has a massive audience of loyal followers on social media, especially his YouTube channel and Instagram (@cbum).

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Chris Bumstead Height and Weight

Chris Bumstead stands 6’1” (185) tall and weighs 230-264lbs (104-120kg). The weight range is due to the bulking and cutting periods associated with his bodybuilding competitions.

During the offseason, CBum bulks up to 260+ lbs while gaining muscle. He achieves this through heavy resistance training and a large calorie surplus.

Starting about three months before the Mr. Olympia contest, Bumstead cuts down his stage weight of 230 lbs. This contest prep phase involves increased energy expenditure and a strategic calorie deficit.

More: Average Height of Mr. Olympia Bodybuilders

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Chris Bumstead Body Measurements

Chris Bumstead’s bodybuilding success results from superior muscle development, as his body measurements show—specifically, the circumference of his chest, waist, arms, and legs.

Now, it’s important to note that the numbers listed here are unofficial, as they’re not recorded in contest records. And it’s not always clear if the measurements were taken during the offseason or in contest condition.

So, take any bodybuilder measurements posted online with a grain of salt. Still, the numbers below shed some light on the size of Chris Bumstead’s physique compared to a regular guy.

Table 1. Chris Bumstead vs Average Male Measurements

Measurement	Chris Bumstead	Average Male	Difference
Height	6’1″ (185 cm)	5’9″ (175 cm)	+6%
Weight	230-264 lb (104-120 kg)	198 lb (90 kg)	+16-33%
Waist	30″ (76 cm)	40″ (102 cm)	-25%
Chest	51″ (130 cm)	40″ (102 cm)	+28%
Arms	20″ (51 cm)	14.6″ (37 cm)	+37%
Thighs	30″ (76 cm)	21″ (53 cm)	+43%
Calves	20″ (51 cm)	15″ (38 cm)	+33%

As you can see, Bumstead is a big dude, and his size puts the average man to shame. But he isn’t considered a mass monster like the pros in the bodybuilding division.

Instead, Bumstead’s winning physique is the result of incredible proportions. So, let’s look at how his body ratios compare to an “ideal physique” and the average guy’s body.

Table 2. Chris Bumstead vs Average Male Proportions

Ratio	Chris Bumstead	“Ideal”	Average Male
Waist to Height	0.41	0.46	0.5
Chest to Waist	1.70	1.45	1.00
Arm to Waist	0.67	0.54	0.37
Thigh to Waist	1.00	0.77	0.53

Again, Bumstead’s body measurements significantly differ from the average person’s. For example, his waist is slim despite his large frame. His chest, arms, and thighs are enormous compared to his tiny waist.

Even compared to the ideal measurements of a “Greek God Body,” CBum’s ratios are unique. So, you could say his proportions are in the superhuman category.

As a comparison, Steve Reeves was the equivalent of Chris Bumstead in the 1950s. He won the Mr. America and Mr. Universe contest in what is considered the pre-steroid era of bodybuilding.

Like Bumstead, Reeves stood 6’1″ tall, but his stage weight was lighter at 214 lbs. And you can see that Reeves was nowhere near as massive or shredded as Bumstead.

Steve Reeves showing off his ideal physique in the 1950s.

Is Chris Bumstead Natural?

With superhuman size and proportions, it’s only natural to ask if Chris Bumstead is, well… natural. Or is his impressive physique the result of steroid use?

First, it’s important to understand that bodybuilders rarely comment on steroids for legal and business reasons. So we usually can’t get a straight answer from the competitors themselves.

Therefore, we must rely on the physical evidence and key indicators of steroid use. These clues include the appearance of side effects, muscle density and proportions, and fat-free mass index (FFMI).

Hair loss, acne, and flushed skin are side effects of steroids. With a full head of hair and relatively clear skin, CBum passes those tests. However, his skin does have a red hue in pictures without the spray tan.

Another possible indicator is the size and dimensions of Bumstead’s shoulder caps. They appear almost cartoonishly angular, which happens with steroid use due to the higher concentration of androgen receptors in the deltoids.

In the photo below, you can see how CBum’s shoulders look a bit blocky and oversized relative to his arms and chest. That’s strike two for possibly being on steroids.

Perhaps the most quantitative evidence is Chris Bumstead’s FFMI score, a measure of muscularity relative to a person’s height and weight. While not an exact science, FFMI is a helpful tool.

At 6’1″ and 230 lbs with 3-4% body fat on stage, CBum’s FFMI is 29.2. A score in the 26-28 range is considered suspiciously unnatural. So Bumstead’s FFMI of 29+ is probably the nail in the natty coffin.

Despite the high probability of performance-enhancing drugs, Chris Bumstead’s success is also a product of diet and workouts. So, let’s take a look at how he eats and trains.

Chris Bumstead Diet

During the offseason, Bumstead eats upwards of 6,500 calories daily to create the energy surplus needed for muscle growth. And he consumes all that in 6-7 meals throughout the day.

Most of those calories come from healthy foods like rice, chicken, potatoes, and steak. But Bumstead admits throwing in some not-so-clean foods like muffins to get the extra carbs he needs.

Dirty Bulk vs. Clean Bulk For Muscle Gain

However, you won’t catch Chris cheating with pizza or burgers because he stays on a strict diet for the most part. In addition, Bumstead significantly reduces his calorie intake and keeps his diet 100% clean during contest prep.

This nutritional approach allows him to shred body fat and reach super lean levels. Here is an example of Chris Bumstead’s diet about eight weeks out from the Mr. Olympia contest.

Table 3. Chris Bumstead Contest Prep Meal Plan

Meal	Quantity/Food
Meal 1	1.5 cups egg whites, 2 whole eggs, 1 cup oats
Meal 2	8 oz chicken, 1 cup rice, 11 oz mixed veggies
Meal 3	8 oz white fish, 7 oz sweet potato, 11 oz mixed veggies
Meal 4 (Pre-Workout)	7 oz white fish, 2 cups rice
Meal 5 (Post-Workout)	50 g whey isolate
Meal 6	8 oz chicken, 6 oz sweet potato, 4 oz green veggies
Meal 7	2.5 cups egg whites, 3 whole eggs, 11 oz mixed veggies

You’ll first notice that Bumstead still eats a ton of food, even when cutting. Based on the foods and quantities, he’s eating around 3,500 calories per day!

While that may sound like a lot, it’s actually still a deficit because CBum has so much lean body mass and is very active with his workouts. By my calculations, this diet plan puts him in an 18-23% calorie deficit.

Also, remember that this example meal plan is at about the midpoint in Bumstead’s contest prep. So, he likely cuts carbs and calories more as the contest approaches.

Table 4. Chris Bumstead Diet Calories & Macros

	Amount (% of calories)
Calories	3,466
Carbs	282 g (34%)
Fat	67 g (18%)
Protein	401 (48%)

Another thing that stands out in Bumstead’s diet is the high protein. At this point in his prep, it comes out to about 1.6 grams per lb of body weight, accounting for nearly 1/2 of his calories.

Moreover, about 1/3 of CBum’s calories come from carbs, higher than most would expect on a fat loss plan. However, that number of carbs is about enough to fuel his workouts without providing excess energy.

Finally, Bumstead’s fat intake is relatively low at about 1/5 of his daily calories. These macronutrient ratios force his body to burn stored fat for energy while supplying ample protein to prevent muscle breakdown.

But just because this diet works for Chris Bumstead doesn’t mean you should copy it or apply it to your plan. Instead, the proper diet depends on your body size and composition, activity and workout routine, and fitness goals.

Click the links below to learn how to make your own custom meal plan to transform your body.

Cutting Meal Plan

Bulking Meal Plan

Custom Meal Plan

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Chris Bumstead Workouts

Clean and consistent nutrition is the main reason Chris Bumstead can pack on muscle and get super shredded. But he also trains hard in the gym with muscle-building resistance training workouts.

Sometimes, Bumstead uses a 6-day push, pull, legs routine. He says he likes this routine for hitting each muscle group twice per week to maximize growth.

Chris Bumstead’s Push, Pull, Legs Routine

However, Bumstead also follows a 5-day workout split where he trains back, chest/biceps, hamstrings/glutes, shoulders/triceps, and quads. This routine is sort of a modified bro split workout where he trains 1-2 body parts each session.

Generally, Bumstead trains 4-7 exercises per muscle group for 2-4 sets. The rep range is usually in the 8-12 hypertrophy zone, with some sets going 15+ reps.

In addition, Bumstead makes his workouts more challenging by utilizing drop sets and supersets.

Here are examples of Bumstead’s workouts.

Day 1: Chris Bumstead Back Workout

Deadlifts 4 x 10, 8, 8, failure
Bent-over barbell rows 4 x 12, 10, 10, 8
Wide grip lat pulldowns 4 x 12-15 (superset)
Straight arm pulldowns 4 x 12-15
Dumbbell rows 4 x 15, 12, 10, 10
Machine rows 3 x 10
Hyperextensions 2 x failure

Day 2: Chris Bumstead Chest & Bicep Workout

Incline dumbbell bench press 5 x 15, 15, 12, 12, 10
Smith machine bench press 4 x 12, 10, 8, 8
Incline dumbbell fly 3 x 15, 12, 12
Cable fly 3 x 12-15 (superset)
Push-ups 3 x failure
Barbell curls 3 x 15 (superset)
Reverse barbell curls 3 x failure
Machine preacher curls 3 x 10-12 (drop sets)
Hammer curls 2 x 8-10

Day 3: Chris Bumstead Hamstring & Glutes Workout

Lying leg curls 4 x 15
Stiff leg deadlifts 4 x 15-20
Standing leg curls 2 x 4-5 (drop sets)
Reverse hack squat 4 x 15-20
Single leg glute kickbacks 3 x 12-15

Day 4: Chris Bumstead Shoulders & Triceps Workout

Dumbbell lateral raises 3 x 15
Dumbbell shoulder press 3 x 12 (superset)
Barbell front raise 3 x 12
Single arm cable rear delt fly 4 x 20, 14, 12, 12
Upright rows 3 x 15, 12, 12 (superset)
Rope face pulls 3 x 15, 12, 12
Machine lateral raises 3 x 15
Bench dips 4 x 12-15 (superset)
EZ-bar skull crushers 4 x 12-15
Reverse grip barbell skull crushers 4 x 8-10
Single arm cable kickbacks 3 x 12, 10, 8

Day 5: Chris Bumstead Quad Workout

Leg extensions 3 x 15
Squats 2 x 8 (heavy) 6 x 10-12 (lighter)
Leg press 4 x 40, 30, 20, 10
Leg extensions 4 x 15 (superset)
Standing lunges 4 x 6-8

CBum squats 405 lbs for 12+ reps during his quad workouts.

Chris Bumstead Supplements

Like many top professional bodybuilders, Chris Bumstead partnered with a supplement company to release his own line of products. These supplements include a pre-workout and a protein powder.

CBUM Pre-Workout

Chris Bumstead’s pre-workout supplement is called Thavage from Raw Nutrition. The name plays on Bumstead’s lisp and how he pronounces the word “savage.”

Unlike most athlete-sponsored supplements, CBum’s pre-workout actually has a decent formulation. It includes several vitamins and electrolytes with large doses of the critical amino acids for endurance and pumps.

Specifically, a two-scoop serving has 3.2 grams of beta-alanine and 6 grams of citrulline. Not to mention, it has 324 mg of total caffeine.

CBUM Protein

Another supplement in the CBum lineup is a whey isolate called Itholate Protein. Again, the “th” plays on Chris’s unique speech.

This time, however, I’m not impressed with the quality of the supplement. It’s a run-of-the-mill protein powder and has a low protein concentration for an isolate at just 80% by weight. Although I hear the flavors are delicious.

More Chris Bumstead Stuff

Now you know Chris Bumstead’s height, weight, and body measurements. And you saw some examples of his diet and workouts.

But CBum doesn’t use the same workouts or training split year round. So check out the articles below for more workout motivation!

Chris Bumstead Push, Pull, Legs Split

Chris Bumstead Big Arm Workouts

Mullet + Mustache = Chris Bumstead Hair Motivation

Chris Bumstead Natural vs. Steroids

Chris Bumstead Legendary Leg Workouts

CBum Hair Transplant Before & After

Other Bodybuilder Measurements

If you loved this article, you’ll want to check out these profiles of some of the other top bodybuilders, strength athletes, and fit celebrities:

Average Bodybuilder Height From 1965 to Now

Arnold Schwarzenegger’s Real Height and Weight

Nick Walker’s Massive Size & Mutant Transformation

Derek Lunsford’s Rise to Mr Olympia Greatness

Breon Ansley Actual Height & Career Change

Jeremy Buendia’s Age & Return to the Olympia

Urs Kalecinski Height, Weight, & Olympia Chances

Ramon Rocha Queiroz vs Chris Bumstead

CBum vs Dino

Or if you’re all measured out, check out some of my other great content below! I have useful information on all things related to fitness and nutrition.

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