Derek Joe Diet Plan and Workout Routine 

Derek Joe is a remarkable figure in natural bodybuilding, representing the pinnacle of dedication, athleticism, and achievement. Born on August 6, 1986, in Mesa, Arizona, he epitomizes the essence of natural bodybuilding with his relentless pursuit of excellence.

A Multifaceted Athlete

Raised in Tucson, Arizona, Derek Joe’s competitive spirit and passion for sports were evident from a young age. 

Derek Joe Diet Plan and Workout Routine
via derek joe Instagram Account

He engaged in diverse sports, from those requiring speed and agility to those involving balls and teamwork. 

Joe’s athletic versatility allowed him to excel in many disciplines, and his natural talent was unmistakable.

A High School Three-Sport Letterman

In high school, Derek Joe became a three-sport letterman, earning recognition for his prowess in football, basketball, and track. 

His impressive skills on the field didn’t go unnoticed, leading him to join the junior college football team, where he honed his abilities over two years. 

However, his involvement in sports extended beyond the playing field.

Coach and Strength and Conditioning Expert

After his time as a player, Derek Joe transitioned into a different role. 

He found himself serving as an assistant coach and strength and conditioning coach, imparting his knowledge and passion for the game to the next generation of athletes. 

However, despite his success in these roles, he yearned for the excitement of competition.

The Call for Natural Bodybuilding

Derek Joe’s journey in natural bodybuilding began when a close friend, a professional natural bodybuilder, recognized his untapped potential and encouraged him to step onto the stage. 

Derek Joe Height
via derek joe Instagram Account

That pivotal moment began Joe’s transformative journey in the sport. He remembers the impact of that first experience:

“After stepping on stage for the first time and seeing the other more experienced athletes, my eyes were opened to how far I could take my body naturally. From that point, I was set on continuing to compete and push my natural limits.”

A Champion’s Path

Derek Joe’s dedication to natural bodybuilding paid off. He rose through the ranks and achieved a remarkable feat as the 2021 Natural Olympia Classic Physique champion. 

His journey, however, wasn’t without sacrifices and challenging decisions, as he openly acknowledges. 

Joe significantly changed his lifestyle, career, relationships, finances, and time allocation. 

His unwavering commitment to his passion led him to quit a full-time medical sales job he held for three years.

A Vision for the Future

With his remarkable achievements in natural bodybuilding, Derek Joe is now poised to share his expertise and inspire others. 

Derek Joe weight
via derek joe Instagram Account

He plans to coach fellow athletes and the general population, helping them reach their fitness goals. 

Simultaneously, he is gearing up for future competitions, steadfastly committed to pushing his natural limits. 

Derek Joe’s story exemplifies the relentless pursuit of excellence and inspires those who dare to push beyond their boundaries in the quest for greatness.

Derek Joe Height 5 feet and 10 Inches
Derek Joe Weight 210 lbs
Derek Joe Date Of Birth8th June, 1986
Derek Joe Age 37 Years
Derek Joe Arm Size 17 Inches
Derek Joe Chest Size 46 Inches
Derek Joe Waist Size 31 Inches
Derek Joe Nationality American

Derek Joe Diet and Nutrition Plan 

Derek Joe, the reigning Natural Olympia Classic Physique champion, understands nutrition’s vital role in maintaining his elite physique. 

While he enjoys some flexibility in his diet during the off-season, he holds a structured approach that aligns with his bodybuilding goals and adheres to a more rigid regimen during the competitive season.

Derek Joe age
via derek joe Instagram Account

Off-Season Nutritional Flexibility

During the off-season, Derek Joe allows for a more flexible approach to his diet. 

He capitalizes on this time to introduce variety and adapt to his body’s changing needs. 

He incorporates more fruit, diversifies his carbohydrate and protein sources, and occasionally indulges in cheat or refeed meals when his body signals the market.

Daily Nutrient Intake

For Derek Joe, maintaining a caloric surplus is a primary focus during the off-season to facilitate muscle growth and recovery. 

His off-season nutritional plan includes a daily intake of approximately 4,000 calories, strategically divided into macronutrients:

  • Protein: 210 grams
  • Carbohydrates: 530 grams
  • Fat: 95 grams

Derek Joe Meal Plan (Off-Season)

Derek Joe Meal 1

  • 1 scoop of plant-based protein shake
  • 2 tablespoons of chia seeds
  • Carbohydrates of choice to meet macronutrient goals (e.g., 2 cups of oatmeal)

Derek Joe Meal 2

  • 1 cup of quinoa
  • 24 whole almonds
  • 1 cup of green vegetables (spinach or green beans preferred)

Derek Joe Meal 3

  • 6 oz. of tofu (organic baked tofu, sriracha flavor, or a comparable brand)
  • 1/2 cup of quinoa
  • 1 cup of green vegetables (spinach or green beans preferred)

Derek Joe Meal 4

  • Quest/protein bar of choice or 1 can of tuna
  • Carbohydrates of choice to meet macronutrient goals (e.g., 2 cups of rice or 1.5 cups of oatmeal)

Derek Joe Meal 5

  • 8 oz. of salmon
  • Carbohydrates of choice to meet macronutrient goals (e.g., 2 cups of rice)
  • 1 cup of green vegetables (spinach or green beans preferred)

Derek Joe In-Season Nutritional Precision

Derek Joe’s approach becomes more stringent when transitioning to the competitive season. He emphasizes consistency and simplicity in his diet. 

Derek Joe Classic Physique
via derek joe Instagram Account

His in-season meal plan revolves around consuming the same foods daily to maintain strict control over his nutrient intake. 

Frequent communication with his coach ensures that any adjustments are made collaboratively and in response to the specific needs of his body.

Derek Joe’s commitment to maintaining a structured and goal-oriented diet, both during the off-season and in-season, reflects his unwavering dedication to natural bodybuilding excellence. 

His approach to nutrition is pivotal in optimizing his performance, supporting muscle growth, and achieving the remarkable physique that has made him the Natural Olympia Classic Physique champion.

Derek Joe’s Comprehensive Workout Routine 

Derek Joe’s workout regimen is a testament to his dedication and discipline in natural bodybuilding

Derek Joe Natural Bodybuilder
via derek joe Instagram Account

He follows a six-day split routine, targeting various muscle groups and emphasizing strength and hypertrophy. 

Below is a breakdown of the exercises, sets, and reps that constitute Derek Joe’s intensive workout routine.

Day 1: Upper Body Push

  • Barbell Bench Press: 4 sets × 8-12 reps
  • Incline Barbell Bench Press: 3 sets × 8-12 reps
  • Dip (Weighted, if possible): 4 sets × 8-12 reps
  • Military Press: 4 sets × 8-12 reps
  • Upright Row: 3 sets × 8-12 reps
  • Rear Delt T-Bar Row: 3 sets × 8-12 reps
  • Close Grip Bench Press: 3 sets × 8-12 reps
  • Skull Crusher: 4 sets × 8-12 reps
Derek Joe Diet Plan
via derek joe Instagram Account

Day 2: Legs

  • Barbell Squat/Smith Machine Squat: 4 sets × 8-12 reps
  • Front Squat/Hack Squat: 4 sets × 8-12 reps
  • Leg Press: 4 sets × 8-12 reps
  • Hyperextension Machine: 3 sets × 8-12 reps
  • Standing or Donkey Calf Raise: 4 sets × 15 reps
  • Seated Calf Raise: 4 sets × 15 reps

Day 3: Upper Body Pull and Abs

  • Deadlift: 4 sets × 12 reps
  • Pull-Up (weighted): 4 sets × 8-12 reps
  • Seated Cable Row: 4 sets × 8-12 reps
  • Barbell Shrug: 4 sets × 8-12 reps
  • Hammer Curl: 4 sets × 8-12 reps
  • Crunch (weighted): 4 sets × 15 reps
  • Decline Sit-up: 4 sets × 15 reps

Day 4: Upper Body Push

Derek Joe training
via derek joe Instagram Account
  • Alternating Incline Dumbbell Chest Press (bottom hold): 4 sets × 8-12 reps
  • Flat Dumbbell Chest Press: 3 sets × 8-12 reps
  • Flat Bench Fly: 3 sets × 8-12 reps
  • Seated Alternating Arnold Press: 4 sets × 8-12 reps
  • Seated Alternating Lateral Raise: 3 sets × 8-12 reps
  • Rear Single Arm Cable Fly: 3 sets × 8-12 reps
  • One Arm Overhead Triceps Extension: 4 sets × 8-12 reps
  • Alternating Dumbbell Skull Crusher: 4 sets × 8-12 reps

Day 5: Legs

  • Bulgarian Split Stance Squat: 4 sets × 8-12 reps
  • Walking Lunge: 4 sets × 12 reps
  • Single-Leg Deadlift: 4 sets × 12 reps
  • One-Legged Standing or Donkey Calf Raise: 4 sets × 8-12 reps
  • One-Legged Seated Calf Raise: 4 sets × 8-12 reps

Day 6: Upper Body Pull and Abs

Derek Joe Competition
via derek joe Instagram Account
  • Dumbbell Row: 4 sets × 8-12 reps
  • Single Arm Lat Pulldown: 4 sets × 8-12 reps
  • Supinated Alternating Bent-over Row: 4 sets × 8-12 reps
  • Alternating Dumbbell Curl: 4 sets × 8-12 reps
  • Concentration Curl: 4 sets × 8-12 reps
  • Crunches (weighted): 4 sets × 20 reps
  • Decline Sit-up: 4 sets × 20 reps

Derek Joe’s training plan reflects a comprehensive building strength and muscle mass approach. 

With a focus on consistency, intensity, and progressive overload, he continues to push his natural limits in the realm of natural bodybuilding.

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