Competitive bodybuilders often utilize the “bulk” and “cut” methods to maximize muscle gains and efficiently attain low body fat.
On Aug. 2, 2024, the 2023 Mr. Olympia Derek Lunsford revealed his new diet to get shredded in the lead-up to the 2024 Mr. Olympia on Oct. 10-13 in Las Vegas, Nevada.
Lunsford detailed his current supplement stack, shared nutrition tips, and laid out his back training:
[Related: Ashley Lynette Jones’ Glute-Building Workout To Try On Your Next Leg Day]
Derek Lunsford: 2024 Olympia Supplement Stack
Lunsford shared all his daily supplements. He’s sponsored by Evogen Nutrition and uses their products:
- Probiotics for gut health
- Cleanse and detox
- Liver support
- Omega 3 fish oils for heart health
- Vitamin D
- Vitamin C
- Energy and pump pre-workouts
- Intra-workout amino acids
- Whey isolate protein powder
- Multivitamin
“Digestion is one of the most important things,” said Lunsford, emphasizing the importance of probiotics for gut health. “It’s super crucial”.
Breakfast — 728 Calories
Lunsford’s highest-calorie meal is his breakfast of two poultry proteins and slower-digesting carbohydrates. It contains five elements:
- 250 grams egg whites
- Two large whole eggs
- 3 ounces chicken
- 80 grams oats
- One scoop of EvoGreens powder
- Splenda
Lunsford’s chicken omelet provides lean protein and healthy fats alongside his chocolate-greens-powder-mixed oats with Splenda.
Lunch — 612 Calories
Lunsford cherishes each fatty and flavorful bite of his only steak meal:
- 7 ounces sirloin steak
- 180 grams white rice
Muscle Fit Meals pre-cooks and packages Lunsford’s meats. The steak is weighed out, air-fried, and served with a portion of rice and seasoning.
Derek Lunsford 2024 Olympia Back Workout
Lunsford started with heavy cable lat pulldowns using momentum and assisted reps to failure.
Lunsford performed barbell rows and partial deadlifts in a power rack, working up to 585 pounds with the aid of his certified “champ-champ Mr. Olympia” stamped lifting belt. He followed with seated rows, machine-pronated grip rows, and seated machine lat pullovers.
Lunsford’s Workout Supplements
Before training, Lunsford takes a pre-workout. Depending on the intensity of his training, he includes one to two scoops of amino acid powder.
Consuming a protein shake immediately post-workout is a staple for Lunsford. (1) Research shows an immediate effect on muscle repair when combining protein supplementation with resistance training. Lunsford prefers whey isolate, a purer form of protein powder that may offer benefits over other protein supplement forms. (2)
With these post-workout shakes, especially when dieting for a show; do not waste time getting [it] in.
Lunsford has two scoops of whey isolate or 50 grams of protein right after training. The amino acids in the protein play a key role in muscle growth.
Post-Workout Meal — 377 Calories
“You all are going to be so excited about this one,” says a sarcastic Lunsford. The champ knows he can’t have another steak to achieve his most shredded look. His post-workout is a lean, quick-digesting meal composed of:
- Seven ounces of cod
- 180 grams of white rice
“[Cod] is the leanest thing you could possibly eat in terms of protein meat,” says Lunsford. The cod supplied a modest 1.83 grams of fat, the only fat in the meal. He adds black pepper and pepper sauce for a spicy kick.
During his Olympia prep, Lunsford avoids adding fats, as the meat and eggs supply enough. While rice is his primary carb source, Lunsford may add potatoes at some point to change things up. “It’s honestly just easy to eat the rice.”
Lunsford hit the pool for a swim then was back in the kitchen for his next meal.
Meals 4 and 5 — 528 Calories
Lunsford eats the same foods for meals four and five — a simple two-ingredient combo:
- Seven ounces of chicken breast
- 180 grams of rice.
Salt and Adobo seasonings were added to Lunsford’s likings. They were not measured.
Dinner — 341 Calories
Aiming for a high-protein, low-carb, low-fat meal, Lunsford had a modest dinner:
- Seven ounces of chicken
- One cup of broccoli
Derek Lunsford: 2024 Olympia Calories & Macros
After crunching the numbers, Lundsford’s breakdown of his total calories and macros are as follows:
- Calories: 3,346
- Fat: 70 grams
- Carbs: 270 grams
- Protein: 409 grams
Lunsford lowers his calories significantly during a shredding phase to drop body fat. He keeps protein high to preserve muscle tissue and remains anabolic during this process. His carbs provide energy for training, while fats help maintain healthy hormones and bodily functions.
Lunsford recommends this diet as a good base for anyone looking for a consistent meal plan, whether they want to get shredded or gain muscle.
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Featured image: @dereklunsford_ on Instagram
