It wouldn’t be a stretch to say bodybuilder Derek Lunsford is in a vital interval of his profession. As the reigning 212 Olympia Champion, Lunsford has his sights on a repeat efficiency on the 2022 Mr. Olympia. While his low season ramps up, he has to gas that potential repeat with the right diet. 

On June 1, 2022, Lunsford shared a full day of consuming on his YouTube channel. The protein-packed, carbohydrate-loaded schedule is a glimpse into making ready one in all trendy bodybuilding’s elite rivals. 

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It’s a busy day of diet for Lunsford and he wastes no time diving proper in. 

Meal 1

For breakfast, Lunsford wastes no time packing on the protein and carbs. He eats 200 grams of egg whites, three ounces of Icon Meals™ steak, and a few mushrooms and potatoes (amount unspecified)

In whole, his breakfast comes out to 50 grams of protein and 60 grams of carbs. Lunsford notes that he usually goals to eat one thing comparable at every meal. After he finishes breakfast, Lunsford takes a few scoops of dietary supplements from Evolog™ and Evovite™. He does this a number of occasions a day and maintains the dietary supplements assist with any potential nausea since he’s consuming a lot meals. 

Meal 2

At mid-morning, Lunsford combines eight ounces of some Icon Meals™ shredded rooster and eight ounces of white rice right into a bowl. He additionally generously lathers buffalo wing sauce and lightweight ranch all around the rooster. Lunsford explains that it’s the low season, and he’s giving himself some respiration room. If he had been in prep mode, he wouldn’t be as beneficiant with issues like sauces. 

I like consistency once I eat. I like every chunk to be about the identical.

Lunsford’s second meal comes out to 50 grams of protein and 75 grams of carbs

Meal 3

For his third meal of the day, Lunsford leans on a pre-workout shake with an unspecified quantity of cream of rice. He additionally consists of almond milk and a scoop of Evogen’s™ chocolate protein powder. This provides as much as 50 grams of protein and 75 grams of carbs. Lunsford notes that consuming a protein shake at this second is a bit from the norm for his weight loss program. 

“Normally, I like to eat most of my meals, and a protein shake is like post-workout,” Lunsford says. “Sometimes I’ll even have a second shake of the day, but I like to eat whole food. I like to eat chicken, beef, salmon, eggs, whatever.”

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Meal 4

Lunsford says he nonetheless does cheat meals the place he treats himself within the full throes of his low season. His fourth meal of the day is a mirrored image of that. After waking up from a late nap, the bodybuilder eats eight ounces of floor rooster with taco seasoning and eight ounces of rice. It’s one other 50 grams of protein and 60 grams of carbs

Lunsford insists that the day he filmed the video was a relaxation day, so he’s once more giving himself extra leeway. 

“Today, I’m not training. I’m resting.” Lunsford says. “So, I’ll eat five meals for sure, and late tonight I’ll eat a sixth meal. I do have cheat meals sometimes, like twice a week I’m having cheat meals.”

Meal 5

For his (typical) fifth meal of the day, Lunsford goes to one in all his tried-and-true staples: An unspecified quantity of steak and white rice. This meal tops out at 50 grams of protein and 80 grams of carbs.

As Lunsford explains, he believes {that a} bodybuilder ought to devour crimson meat not less than as soon as a day throughout their low season. 

“I think you need to eat at least one red meat meal a day in the off-season, maybe two,” Lunsford says. “I wouldn’t eat too much, but one to two meals a day is good. You’ll probably notice your strength goes up, your volume will increase, so this is important to get at least a little red meat into your diet consistently.”

Meal 6

Lunsford has yet another protein shake to shut out his day of consuming earlier than sleeping. It has the identical almond milk construction, besides this time he places in two scoops of Evogen’s™ protein. The remaining shake provides Lunsford one other 50 grams of protein and 75 grams of carbs

On the entire, Lunsford’s whole day’s whole of protein comes out to 300 grams. His carb whole is 425 grams

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Mr. Olympia Is Next

Lunsford will assuredly proceed to plug away in his low season as he prepares for December’s Mr. Olympia. His diet ought to undoubtedly play an enormous function in his efficiency on stage. The bodybuilder will attempt to turn into a repeat 212 Olympia Champion on December 15-18, 2022, in Las Vegas, NV. 

Featured picture: @dereklunsford_ on Instagram