Derek Lunsford’s Diet for His 2023 Olympia Prep Is Primarily Pre-Cooked Meals

Derek Lunsford's Diet for His 2023 Olympia Prep Is Primarily Pre-Cooked Meals

The 2021 212 Olympia champion Derek Lunsford received a special invite to compete for the coveted Sandow trophy at the 2022 Mr. Olympia. He surprised many fans and peers alike when his ascension of a division debuted with a silver-medal performance behind reigning champion Hadi Choopan.

Since that runner-up finish, which came with a qualification to the 2023 Mr. Olympia contest, scheduled for Nov. 2-5 in Orlando, FL, Lunsford has become the favorite to dethrone Choopan in the eyes of eight-time Mr. Olympia Ronnie Coleman and seven-time 212 Olympia champion Flex Lewis.

Lunsford has entered his prep for the 2023 Olympia, cutting his calorie intake and adding cardio sessions to chisel a Sandow trophy-worthy physique. On July 10, 2023, Lunsford shared the first full day of his shredding diet in a video published on his YouTube channel. Check it out below:

[Related: Bodybuilding Lore Addressed: Can You Actually Target Your Inner Chest?]

Derek Lunsford’s Olympia Prep Diet

Lunsford up to five whole-food meals and drank three shakes as part of his shredding diet:

Pre-Fasted Cardio Drink

  • lemon juice
  • evogen Carnigen — two scoops
  • evogen Lipocide IR — one scoop

Lunsford started his day with a concoction of lemon juice, evogen Carnigen, and evogen Lipocide IR. evogen Carnigen is an L-carnitine supplement intended to help recovery and promote the conversion of fat into energy. evogen Lipocide IR aims to boost metabolism and improve energy and focus. Lunsford performed fasted cardio after downing his “pick-me-up” drink.

At this prep stage, Lunsford does a 20-25 minute outdoor walk five days a week. He maintains a brisk cadence to elevate his heart rate. Lunsford favors cardio on machines during the later half of his prep, as they are more effective at tracking calorie expenditure. “I like to make sure I am super strict on everything,” said Lunsford. “I like to be ultra detailed in my preps.”

[Related: What’s In Cydney Gillon’s Back Day Pre-Workout?]

Meal One

  • Egg White Omelet — 250 grams
  • chicken breast — three ounces
  • oats — 100 grams
  • evogen Evogreens
  • evogen Evovite
  • evogen live longer
  • evogen Omega Fish Oil

Lunsford broke his overnight fast with a hearty breakfast. He used liquid egg whites for his omelet. The former 212 Olympia champ was supposed to have three whole eggs in this meal but added chicken breast to meet his fat intake goal.

Lunsford added Splenda and evogen Evogreens to flavor your oats and hit your daily fiber and micronutrient target. Transitioning from an off-season diet that allows for cheat meals to a completely ‘clean’ cutting phase diet puts him in a more focused mental state, helping him excel in other prep areas.

meal two

For the second meal of the day, Lunsford ate a pre-cooked meal of steak and white rice from MegaFit Meals. Lunsford didn’t reveal the exact caloric content of the pre-cooked meals, but he finds it beneficial to have everything already measured. lunsford is an evogen and MegaFit Meals-sponsored athlete and relies on them heavily to maintain his physique throughout the year.

[Related: The 6 Best Hamstring Stretches to Add to Your Routine]

Meal Three

  • Chicken — eight ounces
  • white rice — 1.5 cups
  • evogen Evolog

Lunsford’s third meal was a good-old bodybuilding meal of chicken and rice. This MegaFit Meal of a cup and a half of white rice and eight ounces of chicken. An eight-ounce serving of chicken breast contains 60 grams of protein. Lunsford took a digestion-boosting supplement with this meal to balance his insulin levels and optimize nutrient absorption.

Pre-Workout Shake

  • evogen EVP-3D Pre-Workout
  • evogen EVP Xtreme Pre-Workout
  • evogen Creatine
  • evogen Amino KEM EAA

Lunsford combined stimulant-free and caffeinated supplements in his pre-workout drink. He also added creatine for improved recovery time between sets. Creatine is one of the most-studied supplements and is shown to promote lean muscle tissue growth (1).

Shoulder and Arms Workout

Lunsford’s workout comprised six exercises:

[Related: How to Do the Drag Curl to Build Your Arms]

[Related: This Is the Best Beginner Barbell Workout You Can Do]

Post Workout Shake

Lunsford gulped a protein shake immediately after his workout. His supplement of choice contains three sources of protein (whey isolate, whey concentrate, and micellar casein). He also added a liquid L-carnitine supplement to his shake to promote fat loss.

meal four

Lunsford repeated chicken and rice as his fourth meal. He usually eats his post-workout meal two hours after a training session, allowing insulin levels to return to normal.

Meal Five

  • Steak or Salmon
  • white rice

Lunsford’s final meal of the day is typically either steak or salmon with white rice; salmon is the preference before bed, as he finds it easier to digest. Given the momentum Lunsford has in his sails heading into the 2023 Olympia, the clash between him, Choopan, 2022 Mr. Olympia bronze medalist Nick Walker, and the rest of the elite roster will be a battle for the ages.


  1. Hall M, Manetta E, Tupper K. Creatine Supplementation: An Update. Curr Sports Med Rep. 2021 Jul 1;20(7):338-344. doi: 10.1249/JSR.0000000000000863. PMID: 34234088.

Featured image: @dereklunsford_ on Instagram

Leave a Reply

Your email address will not be published. Required fields are marked *