Post-Show Protocol Ebook

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INTRODUCTION ……………………………...…… 1 
MAXIMIZING GAINS ……………………………… 2-3 
PROGRAM OVERVIEW …………………………… 4-6 
MINDSET AND TRAINING ………………………. 7-8 
WEEK 1-12 …………………………………………. 9-14 
SAMPLE DAY ………………………………………. 15 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Let me introduce myself, I’m Chris Bumstead. I’m from 
Ottawa, Canada and I have been competing in 
bodybuilding since I was a teenager. In 2016, when I was 
21 years old, I won the heavyweight bodybuilding class at 
the IFBB North American Championships to earn my pro 
card in the IFBB. Then, I went on to win the 2017 
Toronto Pro and Pittsburgh Pro in the Classic Physique 
division, before taking 2nd place at both the 2017 and 
2018 Mr. Olympia Classic Physique competition. 
 
This e-book is intended to be used alongside a proper 
exercise program including higher intensity training, as 
well as sufficient cardiovascular work. With the nutrition, 
training, supplementation, and cardio in place, you can 
expect to see a dramatic drop in body fat over the 12 
weeks that this program covers. By following this 
program, you will be able to steadily and continually lose body fat while minimizing 
muscle loss. 
 
The role of nutrition in fat loss is to create an overall caloric deficit. What this means 
is that you should be burning more calories than you are taking in so that your body 
has no choice, but to burn fat. However, this program will provide enough protein for 
muscle protein synthesis and effective recovery to occur despite the caloric deficit. 
 
The end result will be maximal muscle with minimal body fat so that you are ready to 
showcase your own physique for competition, photo shoot, a special event, or simply 
to build confidence. 
 
In this e-book, I will provide you with the dieting protocols and principals that I use 
myself, in obtaining my own classic physique. 
 
 
 
 
 
 
 
 
POST-COMPETITION/DIET: 
 
REHYDRATION is the most important first step to a successful post-show rebound. 
Right after your competition or event, the first goal is to rehydrate your muscles and 
replete electrolytes you’ve lost. With a successful rehydration, your mental clarity will 
return, you’ll feel livelier, and your muscles will be ready to work as opposed to 
cramping or feeling stringy. 
 
PROTEIN after depleting water and electrolytes will help your metabolism to get the 
fire burning again. Initiating muscle protein synthesis will kick-start your muscles to 
begin growing as soon as possible. 
 
CARBOHYDRATES role in a post-show rebound is to provide a short and long term 
energy source. During a depleted state, there is almost no stored glycogen available 
and little blood sugar available. After returning and increasing those levels, 
carbohydrates can work their magic of initiating insulin’s anabolic effects on the 
muscle. 
 
DIETARY FAT has a diminished importance immediately post-show because of its 
slow absorption, but over the course of the 12 weeks following the competition, 
dietary fat provides essential fatty acids to aid in increasing metabolism and 
minimizing stored fat. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
RESISTANCE TRAINING in the post-show period will provide the stimulus for your 
muscles to respond to by adapting and growing. The key for resistance training is to 
provide enough stimulus to elicit a continuous stimulus over time to maximize the 
adaptation. This will mostly consist of high intensity compound movements designed 
to provide that stimulus. 
 
CARDIOVASCULAR TRAINING in the post-show period will keep your metabolism 
burning at a high rate and your aerobic capacity to stay elevated, which will result in 
virtually 0 fat gain. The amount of cardiovascular training as compared to leading up 
into the show will be lower of course, but keeping it in as part of your routine is 
absolutely necessary to a successful rebound. Including both high intensity interval 
training and low intensity steady state training at a minimal frequency will work 
perfectly for your goals. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
After months and months of dieting, you are faced with one very important choice: 
fall victim to an overindulgence of food or take full advantage of the rebound effect 
and transform your physique in a way you never thought you could. I prefer the 
latter. Don’t get me wrong, I’ve made the mistake of eating everything in sight after 
a competition, but that left me feeling lethargic, bloated, watery and honestly de-
motivated. I went from having a contest-ready, beach worthy physique to the 
Pillsbury Doughboy – it’s not fun! I’m here to help you guys avoid that mistake. I 
mean we worked so hard on achieving this amazing physique, why let it go to waste? 
 
The goal here is to maximize lean mass gain, minimize fat gain, and take advantage 
of the hormonal rebound associated with a lengthy diet or bodybuilding competition. 
That means that you have to be eating enough to grow lean mass while maintaining 
and encouraging a high metabolic rate. 
 
Contest prep or dieting is not easy. It’s very taxing on the body, often leaving you in 
a constant catabolic state, where you lose some degree of muscle or struggle to 
maintain it. However, after dieting, your body is primed for major growth and we 
need to take use this to our own personal progression. When you diet, especially to 
extreme levels, testosterone levels will decrease. However, when you start increasing 
your food intake, your testosterone will rebound rather quickly, resulting in 
substantial muscle mass. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
For nutrition, I understand all of you are very 
different bodyweights and require different calories 
and cardio amounts to achieve your current 
physiques. For example, one of you may require 
an extremely low carb diet to cut up, but another 
one of you may need a moderately low carb diet. 
Therefore, I’m not going to lay out specific macro 
recommendations, but what I will do is give macro 
 and calorie recommendations based on your final 
dieting calories, this way, this program can be 
tailored to each of you to get the most benefit out 
of your post-show period. 
 
For training, the prescribed sets and reps are your 
working sets. That means not including warm up 
sets and that they should be at a weight where 
you can barely finish (but not fail) that set. Notice 
as the weeks go on, the prescribed reps will go down. That means that the weight 
should be increasing week to week accordingly. 
 
Put simply, throughout the 12 weeks, you will lift heavy weights on compound 
movements and perform minimal cardio while carbohydrates and fats will gradually 
increase. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Day 1 is critical to starting off the post-show rebound period on the right foot. You 
might think I’m crazy, but it literally begins immediately after you’ve stepped off the 
stage after finals. 
 
IMMEDIATE STEPS: 
1. Rehydrate with 2 liters of a high electrolyte concentration drink like Gatorade or 
Pedialyte followed by another 2-4 liters of water over the next 24 hours. 
2. Our fist solid foods should be simple carbohydrates that you know works well 
with your body such as white rice, cream of rice, fruit, or even my favorite 
simple carbohydrate, cereal. Personally, my body digests cereal very well and 
simply put, I like it. 
3. 1-2 hours following steps 1 and 2, you should consume a higher protein meal 
that you enjoy, such as a sushi, burger and fries, steak and potatoes, or your 
favorite sandwich. Me personally, I’m all about IHOP. I don’t know what it is 
about IHOP, but nothing fills me out more than a Colorado or Chicken Fajita 
Omelette and one of their specialty stacks of pancakes – red velvet all the way! 
 
Again, I’m not saying you can’t enjoy a post-show celebratory cheat meal or even do 
another one the next morning, but you don’t want to take it too far. Keep it controlled 
like I have it laid out above and start yourprogression season immediately. Trust me, 
it’ll all pay off in the end, both physically and most important mentally. Plus, it’ll be 
that much easier to diet your next time around with a metabolism that is roaring to go 
and without all that unwanted fat. 
 
By adhering to these steps, your muscles will be flushed with electrolytes, fluid and 
energy. This will immediately initiate the growth phase and your body will be primed 
to increase lean mass. 
 
 
 
 
 
 
 
 
 
After an intense diet and depletion, your body is in recovery mode. You’re feeling 
tired and weak – I get it. Your strength definitely isn’t going to be at an all time best 
– I know mine isn’t. However, I can’t stress enough how important your training is 
immediately following an intense diet coupled with the additional food you are fueling 
your body with. 
 
Taking a break from the gym to be “normal” for a little might sound appealing and it 
is, but I firmly believe in picking up right where you left off. Once the wheels are 
going and the fire is lit, why back off. I don’t know about you, but I’m more 
motivated than ever after a show because I want to beat my previous package. 
 
When you diet down, you can truly see what’s underneath it all. Personally, I like to 
analyze my physique and determine what body parts are lagging and what I need to 
bring up. For example, my arms and back are my weak points, so I put greater 
emphasis on these muscles from day one. Everyone is different, so you’ll have to 
access yourself here or get the opinions of others. 
 
Our main goal for our progression season is hypertrophy, so we’ll want to incorporate 
high intensity, compound movements to build that dense muscle we all desire –
 incline bench press (chest), smith machine shoulder press (shoulders), barbell rows 
and deadlifts/rack pulls (back), and squats (legs). I know these exercises look all too 
familiar, but why fix something if it isn’t broken. These are the true mass builders. 
I’ve built my foundation and have continued to build the physique I have today with 
these as my staples so I know you can too. 
 
 
 
 
 
 
 
 
 
 
 
 
The training split will be as follows for the 12-week program: 3 days on, 1 day off, 
2 days on, 1 day off, repeat. 
 
Monday: Chest/Triceps Friday: Shoulders 
Tuesday: Back/BicepsWednesday Saturday: Legs (Hamstrings) 
Wednesday: Legs (Quads) Sunday: Off 
Thursday: Off 
 
As you progress throughout the weeks, you’ll increase the weight on your compound 
exercises and decrease the rep count. This doesn’t mean you sacrifice your form, but 
instead focus more on the contraction at the heavier weight. 
 
Tip: If you’re looking for longevity in bodybuilding, you’ll want to train smarter. As 
you will see below, I typically start off each workout with a priming exercise to get 
the blood flowing and my mind-muscle connection going before moving onto my 
compound exercises. These get my tendons warmed and my joints loose to prepare 
myself for the heavier poundage. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +50g carbs from final prep diet 
• +10g fat from final prep diet 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 4x per week, 30 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 12 
Barbell Row 
3 x 12 
Smith Machine Squat 
4 x 10-15 
SM Shoulder Press 
3 x 12 
Stiff Leg Deadlift 
3 x 12 
Dumbbell Bench 
Press 3 x 12 
Rack Pulls 
4 x 12 
Leg Press 
4 x 15 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 12 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell Curl 
3 x 10-12 
Seated Calf Raises 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +50g carbs from weeks 1 and 2 
• +10g fat from weeks 1 and 2 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 4x per week, 30 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 10 
Barbell Row 
3 x 10 
Smith Machine Squat 
4 x 10-12 
SM Shoulder Press 
3 x 10 
Stiff Leg Deadlift 
3 x 10 
Dumbbell Bench 
Press 3 x 10 
Rack Pulls 
4 x 10 
Leg Press 
4 x 12 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 10 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell CurLS 
3 x 10-12 
Seated Calf 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +50g carbs from weeks 3 and 4 
• +10g fat from weeks 3 and 4 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 3x per week, 30 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 8 
Barbell Row 
3 x 8 
Smith Machine Squat 
4 x 10 
SM Shoulder Press 
3 x 8 
Stiff Leg Deadlift 
3 x 8 
Dumbbell Bench 
Press 3 x 8 
Rack Pulls 
4 x 8 
Leg Press 
4 x 10 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 8 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell Curl 
3 x 10-12 
Seated Calf Raises 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +20g carbs from weeks 5 and 6 
• +5g fat from weeks 5 and 6 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 2x per week, 30 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 6 
Barbell Row 
3 x 6 
Smith Machine Squat 
4 x 8 
SM Shoulder Press 
3 x 6 
Stiff Leg Deadlift 
3 x 6 
Dumbbell Bench 
Press 3 x 6 
Rack Pulls 
4 x 6 
Leg Press 
4 x 8 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 6 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell Curl 
3 x 10-12 
SeatedCalf Raises 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +20g carbs from weeks 7 and 8 
• +5g fat from weeks 7 and 8 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 2x per week, 20 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 4 
Barbell Row 
3 x 4 
Smith Machine Squat 
4 x 4 
SM Shoulder Press 
3 x 4 
Stiff Leg Deadlift 
3 x 4 
Dumbbell Bench 
Press 3 x 4 
Rack Pulls 
4 x 4 
Leg Press 
4 x 6 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 6 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell Curl 
3 x 10-12 
Seated Calf Raises 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
NUTRITION: 
• 2.6g protein/kg of bodyweight 
• +20g carbs from weeks 9 and 10 
• +5g fat from weeks 9 and 10 
• 30g fiber 
• 1 +L/20kg bodyweight water intake 
 
CARDIO: 
• 2x per week, 20 min fasted at 120-140 bpm heart rate 
• 2x per week, 20 min fasted high intensity interval cardio (HIIT) 
o 1 min, work, 1 min rest 
 
TRAINING: 
 
Chest/Triceps 
 
Back/Biceps Legs (Quads) Shoulders Legs 
(Hamstrings) 
Cable Fly 
2 x 20 
Lat Pulldown 
2 x 20 
Leg Extensions 
3 x 20 
Cable Rear Delt Fly 
4 x 15 
Lying Leg Curls 
3 x 20 
Incline Bench Press 
3 x 2 
Barbell Row 
3 x 2 
Smith Machine Squat 
4 x 3 
SM Shoulder Press 
4 x 3 
Stiff Leg Deadlift 
3 x 4 
Dumbbell Bench 
Press 3 x 2 
Rack Pulls 
4 x 2 
Leg Press 
4 x 6 
Side Laterals 
4 x 12-15 
High, Wide Leg Press 
3 x 6 
Dumbbell Fly 
 4 x 12 
1-Arm Dumbbell 
Row 4 x 12 
Bulgarian Squat 
3 x 12 
Upright Row 
3 x 12 
Walking Lunges 
4 x 12 
Incline Skull Crusher 
4 x 12 
V-Bar Pulldown 
3 x 12 
Walking Lunges 
3x Failure 
Cable Front Raises 
3 x 12 
Glute-Ham Raise 
3 x 10 
Dips 
3x Failure 
Barbell Curl 
3 x 10-12 
Seated Calf Raises 
3x Failure 
Reverse Pec Deck 
3 x 15 
Adductor Machine w/ 
Calf Raises 3 x 15 
 
 
 
Let’s go through a sample full day during weeks 5 and 6 for a 100kg man to give you 
an idea of what it would look like: 
 
THE PLAN: 
• 260g protein, 300g carbs, 60g fat and 30g fiber 
• 30 min fasted cardio 
• 20 min HIIT cardio 
• 5L water minimum 
 
THE TIMELINE: 
• 7:00AM Wake up, write down fasted weight, drink 1L room temperature water 
• 7:15 - 7:45AM Level 6 stepmill fasted cardio 
• 8:00AM Meal 1: 6 whole eggs, 200g oats, 1 medium banana, 100g grapes with 
1L water 
• 11:00AM Meal 2: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado 
with 1L Water 
• 2:00PM Meal 3: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado 
with 1L Water 
• 5:00PM Workout: 
 Chest/Triceps 
 Cable Fly 2 x 20 
 Incline Bench Press 3 x 8 
 Dumbbell Bench Press 3 x 8 
 Incline Dumbbell Fly 4 x 12 
 Incline Skull Crusher 4 x 12 
 Dips 3 x Failure 
• 6:30PM Meal 4: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado 
with 1L Water 
• 9:00PM Meal 5: 400g non-fat greek yogurt, 400g strawberries with 1L water 
• 11:00PM Sleep