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Derek Lunsford is an American professional bodybuilder who competes in the men’s open class in the IFBB Pro League. Born in Petersburg, Indiana, Lunsford grew up as an active child who participated in several sports, including wrestling and soccer. It wasn’t until his college years that he realized his true passion for bodybuilding.
Derek is no stranger to the bodybuilding world. He won the 212 Mr. Olympia title in 2021 before sensationally winning the open Mr. Olympia title in 2023. This made him the first cross-division champion in the sport’s long history.
In preparation for the upcoming 2025 Arnold Classic, Derek offered a rare insight into his competition diet. In a recent YouTube video, he discussed what he eats during his high-carb, high-fat day. Alongside this, he discussed his mindset in preparation for the Arnold Classic.
Key Takeaway
- On February 11, 2025, Derek Lunsford shared a full day of eating in a recent YouTube video. He discussed his high-fat, high-carb diet in preparation for the 2025 Arnold Classic.
- He splits his day into five meals, with meal one coming after his morning cardio. His next three meals are around his afternoon workout. He ends the day with a high-protein meal before going to bed.
- With just over two weeks left, he continues preparing to take the 2025 Arnold Classic title.
A Rare Insight At Three Weeks Out
In the sport of bodybuilding, most competitors choose not to give updates, especially close to a competition. However, on February 11, 2025, Derek Lunsford shared his diet in preparation for the 2025 Arnold Classic. In his recent YouTube video, he discussed his high-carb, high-fat daily intake, including his perspective leading up to the event.
“I’ve been dieting pretty hard for the last little bit. I can say I’m very happy about today’s high day. Cardio is not too crazy. I actually like cardio all the time, year-round even. Did cardio this morning and abs.”
Derek Lunsford’s Rise To Fame
After starting bodybuilding at the age of 22, Lunsford earned his pro card in 2017 at the NPC American Championships. Following this, he made his professional debut at the 2017 Tampa Pro event, winning his first-ever professional show.
During the initial stages of his professional career, he consistently placed top five in the Mr. Olympia 212 division. As he continued his rise, his likable personality, and amazing back development made him a fan favorite.
Following his breakthrough 212 Olympia win in 2021, he transitioned to the open class, placing second in his first event. The next year was arguably his rise to fame as he claimed the 2023 Open Olympia title, beating Hady Choopan. Alongside being his first Open Olympia win, this made him the first bodybuilder to become a multi-division champion.
As he looked to continue his meteoric rise, he suffered a huge setback the following year, dropping to third place. With improvements to make, he hired coach Chris Aceto to bring a fresh approach.
Many thought he would take most of the 2025 season off to improve. However, he shocked fans by announcing his recent entry to the 2025 Arnold Classic. In this, he’ll compete against several top-level athletes for the $500,000 prize and the Arnold Classic Title.
Following his video, we continue to look forward to the upcoming Arnold, with the competition starting on February 27, 2025.
Here’s his full day of eating in preparation for the big day.
Derek Lunsford’s “High Carb, High Fat” Diet
Lunsford’s disappointment has made him laser-focused on the upcoming Arnold Classic competition. His recent YouTube video detailing his full day of eating showcases part of his dedicated approach.
Meal One
At the start of the day, Lunsford begins with one of his favorite meals. He eats this following his morning cardio session. This is something that he likes to do year-round, regardless of his competition schedule.
- 7 Ounces Ground Bison.
- 300 Grams White Rice.
Meal Two
Once meal one has been digested, it’s time for meal two. When discussing this, he talked about his excitement for the upcoming Arnold and the changes to his physique.
- 7 Ounces Ground Chicken.
- 300 Grams White Rice.
- Ray’s No Sugar Sweet and Spicy Sauce.
“As far as my updates are going, dude, daily changes and I am getting freaking psyched for this Arnold man. I’m serious. I really can’t believe that we are like three weeks away. That is insane. Three weeks from today will probably be my last workout, most likely.”
Meal Three
With two meals down, it’s time to fuel up for his main workout. He likes to add two cookies to his pre-workout meal and eat them on the way to the gym. His main aim is to get a good pump while enjoying a little treat.
- 8 Ounces Shrimp.
- 300 Grams White Rice.
- 2 Cookies.
“This time, two cookies, but I like to eat them on the way. All I can say is today is going to be a crazy pump or I hope. I mean, it should be with this food, right? These cookies each one of them has 410 calories whereas this part says 350 calories so I don’t know”.
Meal Four
For his post-workout meal, Lunsford opts for something quick and easy. With this, he gave his food a quick microwave after the hard session. While he said he could eat it cold, he prefers it warm if possible.
- 8 Ounces Salmon.
- 300 Grams White Rice.
“Sometimes I air fry it, something I eat it cold. Yes, sometimes I like salmon cold but today I’m going to pop it in the microwave.”
Meal Five
Following a hard gym session and post-workout meal, Lunsford said that he tends to fall asleep. After this, he wakes up to eat his last meal before going back to bed again. He chooses to cut out carbohydrates for his last meal of the day, replacing them with some vegetables.
- 7 Ounces Bison.
- Veggies.
“I get home, eat my second to last meal, I get tired, I fall asleep on the couch. Wake up, eat my last meal and go back to bed.”
While we might not all be fans of using the microwave, it’s clear that Derek knows his stuff. Looking like him requires constant dedication by following a strict dietary schedule and regular training routine. If this example day is anything to go by, we’re in for a treat when we see him on stage!
Conclusion
As the 2025 Arnold Classic fast approaches, tension continues to build as the main competitors continue their preparations. With a new coach and new ideas, it would be a mistake to count Derek out for the title. In just over two weeks, we’ll find out who will take home $500,000 and the Arnold Classic title.
Frequently Asked Questions
Derek Lunsford is a professional bodybuilder who competes in the IFBB Pro League. He won the 212 Mr. Olympia title in 2021 and the Open Mr. Olympia title in 2023. This made him the first bodybuilder to become a two-division champion.
As a top bodybuilder with two titles to his name, he stands a good chance of coming in the top three. If he can bring everything together and take the previous criticisms on board, he has every chance of winning.
The 2025 Arnold Classic will feature a stacked lineup consisting of several high-level competitors. Notable ones include Samson Dauda, Brandon Curry, Shaun Clarida, and Andrew Jacked.
About the Author
Chris Marshall, MSc, PT Personal Trainer
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