Derek Lunsford isn’t resting on his laurels following his history-making 2023 Mr. Olympia victory. In a recent YouTube video published on November 30, 2023, Lunsford walked fans through a full day of eating during his off-season.
As an IFBB Pro, Derek Lunsford proved himself quickly in the Men’s 212 Bodybuilding category. In 2021, Lunsford claimed gold at the 212 Olympia, defeating past champions Kamal Elgargni and Shaun Clarida. However, the trajectory of his career changed completely after he guest posed in place of Mamdouh “Big Ramy” Elssbiay at the prestigious 2022 Pittsburgh Pro.
After the performance, Lunsford received a special invite for 2022 Mr. Olympia. When it was time to perform, Lunsford seized the moment, capturing second place in his Open debut behind only Hadi Choopan. Just weeks ago, Lunsford battled Choopan again for the coveted prize. While it was a close affair, the judges saw Lunsford as the rightful winner.
Refusing to take a day off, Lunsford’s mission to defend the Mr. Olympia title has begun. In his latest effort, he offered his audience a closer look into his nutrition fresh off the biggest win of his career.
Derek Lunsford Shows Off Full Day Of Eating Weeks After Capturing 2023 Mr. Olympia Gold
You can find Derek Lunsford’s five-meal nutrition plan below:
Meal 1
- 2 eggs
- cheese
- 2 low-fat turkey sausages
- cinnamon raisin English muffins
- maple syrup
“It’s very similar to pre-contest meal number one breakfast but since it’s the off-season, I switch up a little bit of the fats and carbs so I’m going to have a little bit more fats. I’m going to implement cheese. ‘Oh, cheese is terrible for digestion.’ Hey, one slice ain’t going to kill you.”
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“You’re about to be impressed with this homemade McGriddle,” adds Lunsford. “This is almost the same food I would eat pre-contest.”
Meal 2
- Megafit Meal (cod)
- 1 cup white rice
“Seven to eight ounces of protein doesn’t have to be 100 percent,” Lunsford said. “Sometimes I do a protein shake.”
“I’ve been eating cod and rice pre and post-workout. It’s really light on the stomach so it’s good to go in the gym with not a heavy stomach.”
Meal 3
- MegaFit Meal (chicken)
- peanut flavored sauce
Meal 4
- MegaFit Meal (chicken)
- sweet potatoes
“Yesterday, it was much different. I did have a lot more carbs on my leg day. I did have a lot more fats on my leg day. Today we just trained arms and tomorrow I’m resting. Just trying to keep it relatively clean. On the days I don’t have as much output, it’s not as intense in the gym as far as like bigger body parts. It’s just good.”
“I like to have a few days where I’m eating super clean and then I’ll have like one or two days spaced out where I eat a little heavier,” Derek Lunsford shared.
Meal 5
- MegaFit Meal (ground beef)
- tortillas
- low-sodium taco seasoning
- Ortega taco sauce
- shredded lettuce/cabbage
“With it being off-season, my last meal I wanted it to be some sort of red meat. Ground beef, bison, steak, something like that. If you wanted to you could do like wild game, elk, or something like that too. Beef, bison, that’s typically what I go with.”
“Instead of doing the sliders, you know what I was feeling like tacos,” said Lunsford. “This is my clean cheat.”
In light of Lunsford’s controversial Olympia victory, talks surrounding the outcome have been widely discussed. According to IFBB Pro League Vice President Tyler Manion, Lunsford’s improvements were enough to see him out-point Choopan in five of the eight mandatory poses. Moreover, Manion underlined the dominance of Lunsford’s back double biceps pose.
With Choopan aiming to come back at his all-time best, Lunsford will have his hands full next year. The 2024 Mr. Olympia competition has been confirmed for Las Vegas, Nevada from October 10-13 to celebrate its 60th anniversary.
Watch the full YouTube video from Derek Lunsford’s channel below:
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