It’s almost time for bodybuilder Derek Lunsford to get back on stage. In a YouTube video on February 11, 2025, he shared a high-carb, high-fat full day of eating in preparation for the 2025 Arnold Classic.
Derek Lunsford reached the top of the sport with an exceptional work ethic and a will to be the best. In 2023, he left no doubt in the judges’ minds at the Mr. Olympia, securing first place. By doing so, he became the sport’s first-ever two-division Mr. Olympia champion.
The task of defending the Olympia title is oftentimes more challenging than attaining it for the first time. That was a lesson Lunsford learned in 2024. He missed the mark on the prestigious stage and fell to third place behind his teammate Hadi Choopan and the brand new titleholder Samson Dauda. Although it was a hard pill to swallow, Lunsford got back on the saddle, signing up to compete at the 2025 Arnold Classic.
Derek Lunsford Gives Contest Prep Diet Walkthrough 3 Weeks from 2025 Arnold Classic
In a recent YouTube video, Derek Lunsford provided an overview of his full day of eating.
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Meal 1
- 7 oz Ground bison
- 300 grams White rice
Lunsford began the day with one of his favorite go-to meals, which followed his cardio routine.
“I’ve been dieting pretty hard for the last little bit. I can say I’m very happy about today’s high day,” he said. “Cardio is not too crazy. I actually like cardio all the time, year-round even. Did cardio this morning, and abs.”
“Today we have high carb, high fat.”
Meal 2
- 7 oz Chicken
- 300 grams of white rice
- Ray’s No Sugar Added Sweet & Spicy Sauce
Having noticed changes to his physique, Lunsford can hardly contain his excitement for the Arnold.
“As far as my updates are going, dude, daily changes and I am getting freaking psyched for this Arnold man. I’m serious. I really can’t believe that we are like three weeks away. That is insane. Three weeks from today will probably be my last workout, most likely.”
Meal 3
- 8 oz shrimp
- 300 grams white rice
- 2 cookies
Before his workout, he enjoyed shrimp fried rice and ate two cookies on his way to the gym.
“This time two cookies, but I like to eat them on the way. All I can say is today is going to be a crazy pump or so I hope. I mean it should be with this food right?” said Lunsford. “These cookies each one of them has 410 calories whereas this part says 350 calories so I don’t know.”
Meal 4
- 300 grams of white rice
- 8 oz Salmon
Lunsford’s fourth meal was salmon with white rice which he microwaved for convenience.
“Sometimes I air fry it, sometimes I eat it cold. Yes, sometimes I like salmon cold but today I’m going to pop it in the microwave.”
Meal 5
- 7 oz bison
- Veggies (optional)
Lunsford woke up for his final meal of the day. It was only seven ounces of bison and contained no carbohydrates.
“This happens every time, I get home, eat my second to last meal. I get tired. I fall asleep on the couch. Wake up, eat my last meal, and go back to bed.”
Lunsford will have a daunting lineup of threats to deal with at the Arnold. Aside from Samson Dauda, fans expect breakout performances from Andrew Jacked, Brandon Curry, Carlos Thomas Jr., James Hollingshead, Akim Williams, and many others.
Will Derek Lunsford have what he needs to take down reigning Mr. Olympia Samson Dauda in Columbus, Ohio? Only time will tell. Don’t miss the 2025 Arnold Classic from February 27 to March 1!
Watch the full video from Derek Lunsford’s YouTube channel below:
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