Bodybuilder Derek Lunsford is sticking to a strict nutrition plan ahead of his first title defense at the Mr. Olympia. In a recent YouTube video shared on August 2, 2024, Lunsford walked fans through his 3,346-calorie full day of eating to ‘shred up’ ahead of his contest in October.
In 2022, Derek Lunsford debuted on the Mr. Olympia stage in the Men’s Open, stealing the show in second place with his front relaxed pose, igniting audible gasps heard from the live audience. He carried that momentum into the biggest show of the year in 2023, and once again, pushed into title contention with another standout pose — the back double biceps, which helped him clinch gold.
With a title defense on his radar and his teammate Hadi Choopan working furiously to dethrone him, Lunsford has tackled his off-season and latest preparations with a chip on his shoulder. He’s set PRs throughout the season and plans to showcase a career-best physique when he takes to the stage later this year. To prepare for battle, he gave a rundown of what he eats in 24 hours.
Derek Lunsford’s 3,346-Calorie Full Day of Eating to ‘Shred Up’ for 2024 Mr. Olympia
Below, you can find Lunsford’s itemized full day of eating as well as his total macros for each meal.
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Meal 1
- 250 grams egg whites
- 3 ounces chicken
- 80 grams oats
- 1 scoop EvoGreens (Chocolate)
- Splenda
Macros
- Fat – 19.14
- Carbs – 58.61
- Protein – 80.35
- Calories – 728.1
Lunsford likened his breakfast to a dessert, which served as one of his most calorically dense helpings of the day.
“I just mix it up, like I said, add a little Splenda to it, and it tastes literally like chocolate oats, just delicious. A nice little dessert in the morning, there you go,” said Derek Lunsford.
Meal 2
- 7 ounces sirloin
- 180 grams white rice
Macros
- Fat – 25.72
- Carbs – 50.22
- Protein – 45.08
- Calories – 612.68
While it’s simple, the Mr. Olympia champion said his favorite meal of the day is sirloin and white rice because of its rich fat content.
“And I know people are going to ask, ‘Derek, what’s your favorite meal of the day?’ Bingo. This one right here. The one with the majority of the fat, which is the steak, it’s sirloin from MegaFit, then we made the rice ourselves but this is my favorite meal of the day.”
Pre-Workout Shake
- 2 scoop Evogen Xtreme (Pump and Energy)
“Skin-splitting pump,” adds Lunsford.
Meal 3
- 7 ounces cod
- 180 grams white rice
- NoSauce Pineapple Mango
Macros
- Fat – 1.83
- Carbs – 50.22
- Protein – 40.11
- Calories – 377.79
Although some find fish and rice bland, Lunsford favors this meal because of its digestibility, which he says leaves him feeling less bloated.
“Y’all are going to be so excited about this one. Cod and rice. I know how much you all like fish and rice during prep or any time of the year for that matter. This is most people’s favorite meal,” laughs Lunsford. “I actually tend to enjoy cod and rice believe it or not especially over tilapia because well, a couple of reasons, one, it just sits well on my stomach. It doesn’t make me feel bloated. It’s the leanest you could possibly eat in terms of protein meat.”
“Having this meal pre or post-workout is when I love to have this one, especially. So, it’s going to digest the fastest, it’s going to feel light on the stomach. I’m going to be super hungry after I eat this meal which is really good. It’s going to ramp up that metabolism,” said Derek Lunsford.
Meal 4
- 7 ounces chicken
- 180 grams white rice
Macros
- Fat – 7.44
- Carbs – 50.22
- Protein – 65.08
- Calories – 528.16
Meal four consisted of chicken and white rice, a staple bodybuilding meal.
Meal 5
- 7 ounces chicken
- 180 grams white rice
Macros
- Fat – 7.44
- Carbs – 50.22
- Protein – 65.08
- Calories – 528.16
Consistency is key for Lunsford, who enjoyed the same food for as meal four for his fifth helping of the day.
“Meal number five… the exact same thing as meal number four.”
Meal 6
- 7 ounces chicken
- 1 cup of broccoli
Macros
- Fat – 7.28
- Carbs – 6.04
- Protein – 62.86
- Calories – 341.12
His final meal was chicken and broccoli which he credited as a great place to start for those looking to ‘shred up’ or achieve body recomposition goals.
“Another pro tip with this being the last meal of the night. Meal number six, not counting the post-workout protein shake. Just going to be the seven ounces of chicken and broccoli. This right here is a really solid base diet going into this year’s prep, where most of you maybe out there looking for a diet to be consistent on.
“This is a good place to start if you guys are looking to shred up and re-comp and maybe even add a little muscle tissue because of the amount of protein that’s in this meal plan.”
Macro Total for the Day
- Fat – 70 grams
- Carbs – 270 grams
- Protein – 409 grams
- Total Calories – 3,346
With less than three months until he squares off with the best bodybuilders in the world, Lunsford is attacking his prep from all angles, whether it’s training, diet, or supplementation. Judging by his progress and the physique he’s presented thus far, his opponents are in for a challenging night in Las Vegas, Nevada when the Mr. Olympia returns for its 60th anniversary.
Watch the full video from Derek Lunsford’s YouTube channel below:
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