It wouldn’t be a stretch to say bodybuilder Derek Lunsford is in a essential interval of his profession. Because the reigning 212 Olympia Champion, Lunsford has his sights on a repeat efficiency on the 2022 Mr. Olympia. Whereas his low season ramps up, he has to gas that potential repeat with the correct 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 getting ready considered one of 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 typically goals to eat one thing related 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 instances 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 hen and eight ounces of white rice right into a bowl. He additionally generously lathers buffalo wing sauce and lightweight ranch everywhere in the hen. Lunsford explains that it’s the low season, and he’s giving himself some respiration room. If he have been in prep mode, he wouldn’t be as beneficiant with issues like sauces.
I like consistency once I eat. I like every chew 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 contains 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 food regimen.
“Usually, I prefer to eat most of my meals, and a protein shake is like post-workout,” Lunsford says. “Typically I’ll also have a second shake of the day, however I prefer to eat entire meals. I prefer to eat hen, beef, salmon, eggs, no matter.”
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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 hen 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.
“As we speak, I’m not coaching. I’m resting.” Lunsford says. “So, I’ll eat 5 meals for certain, and late tonight I’ll eat a sixth meal. I do have cheat meals typically, like twice every week I’m having cheat meals.”
Meal 5
For his (regular) fifth meal of the day, Lunsford goes to considered one of 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 eat crimson meat not less than as soon as a day throughout their low season.
“I believe you must eat not less than one crimson meat meal a day within the low season, perhaps two,” Lunsford says. “I wouldn’t eat an excessive amount of, however one to 2 meals a day is sweet. You’ll most likely discover your power goes up, your quantity will improve, so that is vital to get not less than slightly crimson meat into your food regimen persistently.”
Meal 6
Lunsford has 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 ultimate shake offers 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 Subsequent
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 change into a repeat 212 Olympia Champion on December 15-18, 2022, in Las Vegas, NV.
Featured picture: @dereklunsford_ on Instagram
