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:

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.

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