Derek Lunsford’s Diet: What He Eats in a Day

 

Derek Lunsford is an American IFBB pro bodybuilder who won his first 212 Olympia title in 2021. He follows a strict diet plan that consists of six meals a day, with a focus on protein and carbohydrates. He also takes various supplements to support his health and performance. Here is a summary of his diet and some of the benefits it provides:

• Meal One: He eats seven ounces of sirloin steak, eight ounces of cooked white rice, half a scoop of Evogen Lipocide, and two scoops of Evogen Carnigen in water. This meal provides him with about 50 grams of protein and 65 grams of carbohydrates, which are essential for muscle growth and recovery. He also takes a probiotic, a multivitamin, vitamin D3, omega 3, and other supplements to boost his immune system and prevent inflammation1.
• Meal Two: He eats eight ounces of cod, seven ounces of white rice, and one cup of Wholly Avocado. This meal is similar to the first one, but it is lighter on the stomach and easier to digest. He also gets some healthy fats from the avocado, which can help with hormone production and brain function2.
• Meal Three (Pre-Workout): He eats seven ounces of cooked chicken, six ounces of cooked white rice, and one scoop of Evogen GlycoJect in water. This meal is designed to fuel his intense workouts by providing him with enough protein and carbohydrates. He also takes Evogen GlycoJect, which is a carbohydrate powder that can enhance muscle pumps and endurance2.
• Meal Four (Post-Workout): He eats seven ounces of cooked chicken, six ounces of cooked white rice, and one scoop of Evogen IsoJect in water. This meal is similar to the pre-workout one, but it also includes Evogen IsoJect, which is a whey protein isolate that can speed up muscle recovery and growth2.
• Meal Five: He eats seven ounces of cooked chicken, six ounces of cooked white rice, and one cup of mixed vegetables. This meal is a balanced one that provides him with protein, carbohydrates, fiber, and micronutrients. He also drinks green food powders to get more antioxidants and phytochemicals2.
• Meal Six: He eats seven ounces of cooked chicken, six ounces of cooked white rice, and one tablespoon of natural peanut butter. This meal is his last one before bed, and it provides him with protein, carbohydrates, and some healthy fats. The peanut butter can help him feel full and satisfied, as well as provide some essential fatty acids2.

The Derek Lunsford diet is not for everyone, as it requires a lot of discipline and dedication. However, it works well for him because it matches his goals, training style, metabolism, and preferences. By following this diet plan, he can maintain his muscle mass, strength, and conditioning throughout the year. He can also adjust his calories and macronutrients depending on his phase (off-season or pre-contest). 

Derek Lunsford consumes different amounts of calories per day depending on his phase (off-season or pre-contest). In his off-season diet, he eats six meals a day with an emphasis on protein and carbohydrates. He also has two cheat meals per week to satisfy his cravings and boost his metabolism. He does not track his calories precisely, but he estimates that he eats around 50 grams of protein and 75 grams of carbohydrates per meal, which adds up to about 3000 calories per day12. In his pre-contest diet, he reduces his calories and carbohydrates gradually to achieve a lean and shredded physique. He also increases his cardio and supplements to burn more fat and preserve muscle mass. He does not reveal his exact calorie intake during this phase, but he says that he follows a strict plan designed by his coach Hany Rambod3. He also monitors his weight and body fat percentage regularly to make sure he is on track for the Olympia stage.