Derek Lunsford is a pro bodybuilder who competes in the 212 division. He is considered one of the best bodybuilders in his division, having earned multiple top positions at major competitions such as Mr. Olympia and the 212 Olympia.
In 2018, Derek Lunsford competed at Mr. Olympia and placed second after competing against Flex Lewis, Kamal Elgargni, Ahmad Ashkanani, Jose Raymond, David Henry, Shaun Clarida, and Alex Cambronero.
He continued to compete in 2019 and also earned second place at Mr. Olympia 2019. In 2020, he competed in the 212 Olympia and placed fourth. However, in 2021, he won the 212 Olympia title, cementing his status as one of the best in his weight division.
In 2022, Lunsford was invited to compete in the open division at Mr Olympia 2022. He accepted the invitation and earned second place in the Men’s Bodybuilding Open Division, while Hadi Choopan won the Olympia 2022, and Nick Walker and Brandon Curry placed 3rd and 4th at the show.
Derek Lunsford’s Diet Plan
Derek Lunsford’s diet is designed to give him the nutrients he needs to fuel his workouts and maintain his impressive physique.
It’s worth noting that his diet plan may not be suitable for everyone and should be modified to meet each person’s needs.
Derek Lunsford Meal Plan
Here is a breakdown of Derek Lunsford’s diet plan:
Meal 1: Breakfast
- 4 whole eggs
- 1/2 cup oatmeal
- 1 tbsp. peanut butter
- 1 banana
Derek Lunsford’s breakfast is high in protein and complex carbohydrates. The eggs provide him with a source of protein, while the oatmeal and banana provide him with carbohydrates to fuel his workouts.
Meal 2: Pre-Workout
- Protein shake (2 scoops whey protein, 1 cup unsweetened almond milk)
Derek Lunsford’s mid-morning snack is a protein shake made with whey protein and unsweetened almond milk. This provides him with an additional source of protein to help repair and grow his muscles.
Meal 3: Post-Workout
- 6 oz. chicken breast
- 1 cup brown rice
- 1 cup broccoli
Derek Lunsford’s lunch is high in protein and complex carbohydrates. The chicken provides him with a source of protein, while the brown rice and broccoli offer him a source of carbohydrates and fiber.
Meal 4: Mid-Afternoon Snack
- Greek yogurt with 1 scoop of whey protein
Derek Lunsford’s mid-afternoon snack is Greek yogurt with a scoop of whey protein. This provides him with an additional source of protein and is a healthier alternative to sugary snacks.
Meal 5: Dinner
- 6 oz. lean steak
- 1 cup quinoa
- 1 cup mixed vegetables (carrots, bell peppers, onion)
Derek Lunsford’s dinner is high in protein and complex carbohydrates. The lean steak provides him with a source of protein, while the quinoa and mixed vegetables offer him carbohydrates and essential nutrients.
Meal 6: Late-Night Snack
- 4 oz. 93% lean ground beef
- 1 cup mixed vegetables (bell peppers, onions, tomatoes)
Derek Lunsford’s late-night snack is 93 percent lean ground beef with mixed vegetables. This provides him with protein and essential nutrients to help repair and recover his muscles during sleep.
Derek Lunsford Diet Chart Off-Season
Derek Lunsford also has an off-season diet that he follows when he is not preparing for a competition. His off-season diet is designed to provide him with more calories and carbohydrates to help him build muscle mass.
| Meal 1: Breakfast | Five whole eggs 1 cup oatmeal 2 tbsp. peanut butter 1 banana |
| Meal 2: Mid-Morning Snack | Protein shake (2 scoops whey protein, 1 cup unsweetened almond milk) |
| Meal 3: Lunch | 8 oz. chicken breast 2 cups brown rice 1 cup mixed vegetables (broccoli, carrots, cauliflower) |
| Meal 4: Mid-Afternoon Snack | Greek yogurt with 1 scoop of whey protein |
| Meal 5: Dinner | 10 oz. lean steak 2 cups quinoa 1 cup mixed vegetables (bell peppers, onion, mushrooms) |
| Meal 6: Late-Night Snack | 6 oz. 93% lean ground beef 1 cup mixed vegetables (bell peppers, onion, tomatoes) |
Derek Lunsford Supplements
Derek Lunsford also uses supplements to support his bodybuilding goals. According to an interview with he takes the following supplements:
Whey Protein
Lunsford takes whey protein powder to ensure that he is consuming enough protein to support muscle growth and recovery. He usually takes it as a protein shake, post-workout, or a snack between meals.
Creatine
Lunsford takes creatine monohydrate to increase his muscle strength and endurance. He usually takes it pre-workout, mixed with water or a sports drink.
Fish Oil
Lunsford takes fish oil pills to support his overall health and reduce inflammation. He usually takes them with breakfast or another meal.
Pre-Workout Supplements
Derek Lunsford takes a pre-workout supplement to help him to keep energy and focus during his training in the gym. His pre-workout of choice contains caffeine, beta-alanine, and other performance-enhancing ingredients.
Derek Lunsford Nutrition
Derek Lunsford follows a diet high in protein and complex carbohydrates and low in fat and simple carbohydrates.
He consumes six meals daily, each consisting of lean protein, complex carbohydrates, and vegetables. He also drinks plenty of water throughout the day to stay hydrated.
Some of the foods he eats include:
- Chicken breast
- Turkey breast
- Lean steak
- Brown rice
- Quinoa
- Mixed vegetables (broccoli, carrots, cauliflower, bell peppers, onion, mushrooms, etc.)
- Sweet potatoes
- Oatmeal
- Whole wheat bread
In addition to his regular diet, he has an off-season diet that provides him with more calories and carbohydrates to help him build muscle mass.
Derek Lunsford Workout Routine
Here is Derek Lunsford’s Workout Routine:
Derek Lunsford’s Back Workout
Here is Derek Lunsford’s Back Workout:
Iso-Lateral Lat Pulldown
Start with the lat pulldown exercise using an iso-lateral plate-loaded machine.
Begin with a reverse grip for the initial sets and switch to a neutral grip for the subsequent sets.
Perform multiple sets of lat pulldowns to target the latissimus dorsi and upper back muscles, focusing on increasing back width.
T-Bar Rows
Move on to T-bar rows, a classic back-building exercise.
Perform several sets of T-bar rows to engage the muscles in the upper and middle back, including the latissimus dorsi, trapezius, teres major, teres minor, posterior deltoid, infraspinatus, brachialis, and pectoralis major muscles.
Pay attention to proper technique, ensuring a full range of motion and avoiding shrugging movements when using heavy weights.
Seated Cable Rows
Transition to seated cable rows, which help build muscle and strength while improving posture.
Complete multiple sets of seated cable rows, focusing on maintaining correct form and technique under the guidance of Coach Rambod.
Incline Dumbbell Rows
Conclude the back workout with incline dumbbell rows.
Perform this exercise using free weights to further stimulate the back muscles, eliminating the need for muscle stabilization.
Give proper attention to form and execution.
Derek Lunsford’s Shoulder Workout
- Dumbbell Lateral Raise: 4 sets of 10-15 reps
- Seated Dumbbell Shoulder Press: 4 sets of 10-12 reps
- Cable Upright Row: 4 sets of 10-12 reps
- Dumbbell Front Raise: 3 sets of 15 reps
- Face-Pull: 3 sets of 15 reps
Derek emphasizes maintaining proper form and technique throughout his workouts, prioritizing safety and injury prevention.
He understands the importance of form over weight, ensuring that each repetition is executed correctly.
In addition to his shoulder workout, Derek incorporates compound movements such as squats, deadlifts, and bench presses after completing his isolation sets.
These compound exercises are performed with heavy weights and a low repetition range, allowing him to achieve full muscular contraction with each repetition.
