As the 2024 Mr. Olympia approaches, reigning champion Derek Lunsford is dialing in his diet to ensure he’s in peak condition to defend his title. Lunsford, who made a stunning debut in the Men’s Open division in 2022 and clinched the Mr. Olympia title in 2023, is leaving no stone unturned in his preparation for this year’s competition.
With less than three months until the showdown in Las Vegas, Nevada, Lunsford has shared his 3,346-calorie shredding diet, giving fans and fellow bodybuilders an inside look at the meticulous nutrition plan that fuels his world-class physique.
The Road to Mr. Olympia: Lunsford’s Rise to the Top
Derek Lunsford’s journey to the top of the bodybuilding world has been nothing short of remarkable. After transitioning from the 212 division to the Men’s Open in 2022, Lunsford immediately made his presence felt by finishing second at his debut Mr. Olympia.
His impressive front-relaxed pose and back double biceps pose captivated the audience, signaling that he was a serious contender in the division.
In 2023, Derek Lunsford capitalized on his momentum and clinched the Mr. Olympia title, solidifying his status as one of the sport’s elite athletes.
Now, with his first title defense looming, Derek Lunsford is more focused than ever. His off-season has been marked by personal records in the gym, and he’s committed to bringing his best-ever physique to the stage.
Central to his preparation is a precise and strategic diet designed to help him ‘shred up’ while maintaining muscle mass. In a recent YouTube video shared on August 2, 2024, Derek Lunsford walked fans through his full day of eating, highlighting the importance of consistency, discipline, and proper nutrition in his quest for back-to-back Mr. Olympia titles.
Related: Derek Lunsford Brutal Shoulder and Delt Workout for 2024 Mr. Olympia
Derek Lunsford’s 3,346-Calorie Full Day of Eating
Lunsford’s diet is a finely tuned machine, aimed at maximizing fat loss while preserving the muscle mass he’s built over years of hard work.
Here’s a breakdown of what a typical day of eating looks like for the reigning Mr. Olympia as he prepares for the biggest show of the year.
Meal 1: A Sweet Start to the Day
- 250 grams egg whites
- 3 ounces chicken
- 80 grams oats
- 1 scoop EvoGreens (Chocolate)
- Splenda
Macros:
- Fat: 19.14 grams
- Carbs: 58.61 grams
- Protein: 80.35 grams
- Calories: 728.1
Derek Lunsford kicks off his day with a meal that’s both nutritious and satisfying. Describing it as a “nice little dessert in the morning,” he mixes egg whites, chicken, and oats with a scoop of chocolate-flavored EvoGreens and a touch of Splenda.
This combination provides a substantial amount of protein and carbs, setting the stage for a productive day of training and recovery.
Meal 2: The Perfect Protein-Packed Pair
- 7 ounces sirloin
- 180 grams white rice
Macros:
- Fat: 25.72 grams
- Carbs: 50.22 grams
- Protein: 45.08 grams
- Calories: 612.68
For his second meal, Derek Lunsford enjoys one of his favorites: sirloin steak and white rice. The rich fat content of the steak not only adds flavor but also provides the energy needed for his intense training sessions.
“This one right here… the majority of the fat, which is the steak… it’s my favorite meal of the day,” Lunsford says, emphasizing the importance of enjoying the foods that fuel his body.
Pre-Workout Shake: Fuel for the Gym
- 2 scoops Evogen Xtreme (Pump and Energy)
Before hitting the gym, Lunsford fuels up with a pre-workout shake designed to deliver a “skin-splitting pump.”
This shake provides the energy and focus needed to power through his grueling workouts, ensuring he can train at the intensity required to retain his title.
Meal 3: Lean and Light
- 7 ounces cod
- 180 grams white rice
- NoSauce Pineapple Mango
Macros:
- Fat: 1.83 grams
- Carbs: 50.22 grams
- Protein: 40.11 grams
- Calories: 377.79
Derek Lunsford‘s third meal is a simple yet effective combination of cod and white rice, seasoned with NoSauce Pineapple Mango for added flavor.
While some might find fish and rice to be bland, Lunsford appreciates the meal for its digestibility, noting that it “sits well on my stomach” and “doesn’t make me feel bloated.”
This meal is particularly beneficial for pre- or post-workout, as it provides a quick-digesting source of protein and carbs that help to fuel his training and recovery.
Related: Derek Lunsford Diet Plan and Workout Routine
Meal 4: Classic Bodybuilding Fuel
- 7 ounces chicken
- 180 grams white rice
Macros:
- Fat: 7.44 grams
- Carbs: 50.22 grams
- Protein: 65.08 grams
- Calories: 528.16
For his fourth meal, Lunsford sticks with a bodybuilding staple: chicken and rice.
This meal is a reliable source of lean protein and complex carbohydrates, essential for muscle maintenance and energy.
The simplicity of this meal underscores Derek Lunsford’s belief in consistency and the importance of sticking to proven nutritional strategies.
Meal 5: Consistency is Key
- 7 ounces chicken
- 180 grams white rice
Macros:
- Fat: 7.44 grams
- Carbs: 50.22 grams
- Protein: 65.08 grams
- Calories: 528.16
Consistency is a cornerstone of Lunsford’s approach to dieting, and his fifth meal of the day mirrors his fourth. By repeating meals, he eliminates the guesswork and ensures his body receives the nutrients it needs to stay on track.
“Meal number five… the exact same thing as meal number four,” Lunsford notes, highlighting the simplicity and effectiveness of his diet.
Meal 6: A Shredding Staple
- 7 ounces chicken
- 1 cup of broccoli
Macros:
- Fat: 7.28 grams
- Carbs: 6.04 grams
- Protein: 62.86 grams
- Calories: 341.12
Lunsford’s final meal of the day is a classic shredding combination of chicken and broccoli.
This meal is low in carbs and calories but high in protein, making it an ideal choice for those looking to ‘shred up’ or achieve body recomposition. Derek Lunsford credits this meal as a “solid base diet” for anyone aiming to lean out while preserving muscle mass.
Related: Derek Lunsford Flaunts Shredded Physique 12 Weeks Out from 2023 Mr. Olympia
“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,” he advises, reinforcing the importance of a well-balanced and consistent diet.
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Daily Macros and Final Thoughts
At the end of the day, Lunsford’s diet totals 3,346 calories, with a macronutrient breakdown of 70 grams of fat, 270 grams of carbs, and 409 grams of protein.
This high-protein, moderate-carb, and low-fat approach is tailored to help him shed excess body fat while maintaining the muscle mass that has become his hallmark.
With less than three months to go until he steps on stage to defend his title, Derek Lunsford is attacking his prep from all angles.
His meticulous attention to detail in his diet, training, and supplementation speaks volumes about his commitment to bringing his best-ever physique to the 2024 Mr. Olympia.
As the countdown to the competition continues, Derek Lunsford‘s fans and fellow competitors alike are watching closely, eager to see how his hard work and dedication will translate on stage.
Judging by his progress and the physique he’s already showcasing, it’s clear that Derek Lunsford is more than ready to defend his crown and prove once again why he’s one of the best bodybuilders in the world.
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Mr. Olympia Shredding Diet | Full Day Of Eating | Food + Supplements