Derek Lunsford is changing things up ahead of his redemption campaign, set to begin at the 2025 Arnold Classic. In a recent YouTube video shared on December 27, 2024, Lunsford unveiled his new contest prep diet to ensure he brings a full and conditioned physique to Columbus, Ohio.
After slipping to third place at the 2024 Mr. Olympia contest, Derek Lunsford is determined to re-center his career with a powerful performance. He signed up to compete at his first-ever Arnold Classic competition but will face a daunting lineup, including the reigning Olympia titleholder Samson Dauda, Andrew Jacked, Brandon Curry, and many other notable threats.
Lunsford will seek revenge against Dauda on the Arnold Classic stage but will do so alongside a new coach and mentor. His former trainer Hany Rambod retired from the sport. To fill the void, Lunsford has teamed up with bodybuilding great Chris Cormier, who is now overseeing his preparations.
Derek Lunsford’s ‘High’ Full Day of Eating in Prep for 2025 Arnold Classic
During the YouTube video, Lunsford walked fans through a full day of eating as he set his sights on his debut at the Arnold Classic, taking place from February 27 to March 2.
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Meal 1
- 7 ounces of bison
- 450 grams white rice
Lunsford revealed that he eliminated eggs from his diet because he thought they were causing his stomach to bloat.
“Not been doing eggs this year. We were talking about it and she was like I think the eggs are making you bloated so I was like let me just try something different.
I’ve been not eating any eggs and I feel better. That’s one different thing that I’ve been doing since the Olympia is cutting out the eggs and pretty much everything I’ve been eating in terms of food sources, is the same but the portions are different. I’m eating a lot more carbs.”
Meal 2
- RedHot Wing sauce
- 400 grams of white rice
- Grilled chicken
He adds that his goal is to try to incorporate a different protein source at each meal.
“Almost all my meals will have a different protein source. Each one has different nutrients too right? Also, some proteins have more protein per ounce than another and some will have more fat than another.
Typically, the first meal, first thing in the morning, I like to have a little bit higher fats and then as it gets closer to training, I’ll do like more lower fat proteins.”
Meal 3
- 400 grams of white rice
- 8 ounces of cod
- Pineapple Mango Nusauce
- Salt
- Pepper
Although cod serves as his least desirable meal, it’s what Lunsford ate to fuel himself before his leg workout.
“Pre-workout meal,” says Lunsford. “This is one meal that I don’t look forward to eating. I get tired of eating the white fish. Sometimes I do shrimp but this is what we got today, so, this is the one meal I don’t look forward to eating but hey, this does help for sure.”
Meal 4
- 2 bananas
- 2 scoops of Isoject
Keeping it simple for his post-workout meal, Lunsford ate two bananas with two scoops of Isoject whey protein.
“Just got my post-workout in today. I get two bananas instead of one and two scoops of Isoject which is about 50 grams of protein from Evogen Nutrition.
Now we’re going to go home and get my next meal. I got two more meals tonight and then we’re going to get some rest.”
Meal 5
- 7 ounces of Salmon
- 400 grams of white rice
His fifth meal was salmon and white rice, revealing that he’s currently eating the most carbs out of any time during his career.
“This is the most carbs I’ve ever eaten in one day in an actual meal plan. Once again, meal four, well meal five if you count the post-workout meal.”
Meal 6
- 7 ounces of chicken
- 425 grams of potatoes
- 1 tbsp of olive oil
He rounded out his full day of eating with chicken, potatoes, and healthy fats courtesy of olive oil.
“This meal plan today is exactly what I’m going to eat tomorrow on chest day and the day after that, no matter if I train back, arms, or whatever I decide to train that day, it goes back to my base diet. For two days, this is what I’m eating and then it goes back to my base diet which is basically like 300 grams of rice per meal,” he shared.
Bodybuilding veterans have been open about their predictions ahead of the 2025 Arnold Classic. Thus far, Dennis James, Chris Cormier, Milos Sarcev, Samir Bannout, and Jose Raymond have all backed Samson Dauda to come out on top against Lunsford in March.
Lunsford has defeated Dauda before and plans to do so again in the coming months. Don’t miss the 2025 Arnold Classic contest in Columbus, Ohio; Fitness Volt will have live coverage of the action.
RELATED: Derek Lunsford Coming to Win 2025 Arnold Classic: “I Have More To Prove”
Watch the full video from Derek Lunsford’s YouTube channel below:
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