Although he retired from professional bodybuilding, Chris Bumstead still follows the principles that helped him become a 6-time Mr. Olympia winner.

On January 8, 2026, on his YouTube channel, Chris Bumstead broke down his healthy eating tips and the hardest part of dieting in his Mr. Olympia preparation.

Chris Bumstead’s healthy eating tips

Focus on process, not diet: Instead of overindulging in scientific research on protein intake and carb timing, one must follow an easy system. Nutrition has to be a long-term lifestyle approach rather than a temporary diet.

Work to get an internal food scale: Chris Bumstead has tracked his food for 10 to 15 years, and he now suggests tracking foods that allow one's brain to become its own food scale over time. By understanding macros and calories, one can meet their daily protein requirements and consume a sufficient amount of fats and carbs. This approach helps to manage weight without weighing every meal.

Delayed gratification: People usually get bored when they only have restricted meals. So, it is normal to have “fun” meals without guilt. However, to safeguard the fitness journey, Chris Bumstead suggests following a disciplined lifestyle and eating healthy foods the majority of the time.

Focus on fiber and protein intake: Even during the off-season, he suggests maintaining a consistent protein intake to prevent muscle mass loss. While Chris Bumstead used to consume approximately 400 g of protein daily, he currently finds 200 g or less sufficient. At a minimum level, Chris Bumstead suggests consuming 40g of protein per meal. It is also important to add high-fiber foods to support digestion.

Focus on digestion and good sleep: To improve his physical health and enhance sleep quality, he follows some steps. For instance, he eats his last meal early. Chris Bumstead also tries to maintain a 12-hour gap between the last meal and breakfast. It helps his digestive system to take a break. He also consumes gut health probiotics like Sub Fiber and collagen.

Convenience hacks: During a busy day, people usually eat unhealthy foods due to la ack of time. So, to avoid such foods, Chris Bumstead suggests keeping frozen healthy meals and staples like pre-made healthy proteins for quick, easy snacks.

Healthy habits reinforcement: According to Chris Bumstead, when one eats healthy daily, one’s body develops a negative reaction to unhealthy junk foods, which motivates people to stick to good habits.

Hardest part of dieting

In the same video, an interviewer was seen asking Chris Bumstead about his struggles with diet.

In response, he said, “I mean, the combination of the end of prep and then the tail end of the bulk, and the tail end of prep, are always the hardest parts of the year, like, eating a lot when you just have no appetite. Yeah. And then starving yourself when you’re absolutely starving are definitely the hardest part of bodybuilding”.

He also revealed that the hardest part got better “compared to the first year”. He continued, “And then you push kind of further and further to new levels. Yeah, but it definitely got better, though it was always very hard”.

So, what is the hardest part of dieting you face?

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu