{"id":4078,"date":"2022-06-03T19:29:39","date_gmt":"2022-06-03T19:29:39","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=4078"},"modified":"2022-06-03T19:56:14","modified_gmt":"2022-06-03T19:56:14","slug":"check-out-derek-lunsfords-full-day-of-eating-ahead-of-the-2022-mr-olympia","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/check-out-derek-lunsfords-full-day-of-eating-ahead-of-the-2022-mr-olympia\/","title":{"rendered":"Check out Derek Lunsford\u2019s \u2018Full Day of Eating\u2019 Ahead of the 2022 Mr. Olympia"},"content":{"rendered":"<p>It wouldn&#8217;t be a stretch to say bodybuilder <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-derek-lunsford-squats-315-pounds-100-total-reps\/\" data-lasso-id=\"110702\">Derek Lunsford<\/a> is in a critical period of his career. As the reigning 212 Olympia Champion, Lunsford has his sights on a repeat performance at the 2022 Mr. Olympia. While his off-season ramps up, he has to fuel that potential repeat with the proper nutrition.&nbsp;<\/p>\n<p>On June 1, 2022, Lunsford shared a full day of eating on his YouTube channel. The protein-packed, carbohydrate-loaded schedule is a glimpse into preparing one of modern bodybuilding&#8217;s elite competitors.&nbsp;<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Full Day of Eating | Off Season | 212 Mr. Olympia Derek Lunsford\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/SFDM_ROg6dg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p><strong><em>[Related:&nbsp;<a href=\"https:\/\/breakingmuscle.com\/grease-the-groove-training\/\" data-lasso-id=\"110771\">Why You Should Be Greasing The Groove During Your Workouts<\/a>]<\/em><\/strong><\/p>\n<p>It&#8217;s a busy day of nutrition for Lunsford and he wastes no time diving right in.&nbsp;<\/p>\n<h2 id=\"meal-1\"><strong>Meal 1<\/strong><\/h2>\n<p>For breakfast, Lunsford wastes no time packing on the protein and carbs. He eats <strong>200 grams of egg whites, t<\/strong><strong>hree ounces of Icon Meals<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> steak, and some m<\/strong><strong>ushrooms and potatoes (quantity unspecified)<\/strong><\/p>\n<p>In total, his breakfast comes out to <strong>50 grams of protein and 60 grams of carbs<\/strong>. Lunsford notes that he generally aims to eat something similar at each meal. After he finishes breakfast, Lunsford takes <strong>a couple of scoops of supplements from Evolog<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> and Evovite<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/><\/strong>. He does this a few times a day and maintains the supplements help with any potential nausea since he&#8217;s consuming so much food.&nbsp;<\/p>\n<h2 id=\"meal-2\">Meal 2<\/h2>\n<p>At mid-morning, Lunsford combines <strong>eight ounces of some Icon Meals<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> shredded chicken and eight ounces of white rice<\/strong> into a bowl. He also generously lathers <strong>buffalo wing sauce and light ranch all over the chicken<\/strong>. Lunsford explains that it&#8217;s the off-season, and he&#8217;s giving himself some breathing room. If he were in prep mode, he would not be as generous with things like sauces.&nbsp;<\/p>\n<blockquote>\n<p>I like consistency when I eat. I like each bite to be about the same.<\/p>\n<\/blockquote>\n<p>Lunsford&#8217;s second meal comes out to <strong>50 grams of protein and 75 grams of carbs<\/strong>.&nbsp;<\/p>\n<h2 id=\"meal-3\">Meal 3<\/h2>\n<p>For his third meal of the day, Lunsford leans on a <strong>pre-workout shake with an unspecified amount of cream of rice<\/strong>. He also includes <strong>almond milk and a scoop of Evogen&#8217;s<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> chocolate protein powder<\/strong>. This adds up to <strong>50 grams of protein and 75 grams of carbs<\/strong>. Lunsford notes that drinking a protein shake at this moment is a bit from the norm for his diet.&nbsp;<\/p>\n<p>&#8220;Normally, I like to eat most of my meals, and a protein shake is like post-workout,&#8221; Lunsford says. &#8220;Sometimes I&#8217;ll even have a second shake of the day, but I like to eat whole food. I like to eat chicken, beef, salmon, eggs, whatever.&#8221;<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Cdx_P9cuCpy\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/Cdx_P9cuCpy\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"110706\">A post shared by Derek Lunsford (@dereklunsford_)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><em><strong>[Related: <a href=\"https:\/\/breakingmuscle.com\/deloading-101-what-is-a-deload-and-how-do-you-do-it\/\" data-lasso-id=\"110772\">Deloading 101: What Is A Deload And How Do You Do It?<\/a>]<\/strong><\/em><\/p>\n<h2 id=\"meal-4\"><strong>Meal 4<\/strong><\/h2>\n<p>Lunsford says he still does cheat meals where he treats himself in the full throes of his off-season. His fourth meal of the day is a reflection of that. After waking up from a late nap, the bodybuilder eats <strong>eight ounces of ground chicken with taco seasoning and eight ounces of rice<\/strong>. It&#8217;s another <strong>50 grams of protein and 60 grams of carbs<\/strong>.&nbsp;<\/p>\n<p>Lunsford insists that the day he filmed the video was a rest day, so he&#8217;s again giving himself more leeway.&nbsp;<\/p>\n<p>&#8220;Today, I\u2019m not training. I\u2019m resting.&#8221; Lunsford says. &#8220;So, I\u2019ll eat five meals for sure, and late tonight I\u2019ll eat a sixth meal. I do have cheat meals sometimes, like twice a week I\u2019m having cheat meals.&#8221;<\/p>\n<h2 id=\"meal-5\">Meal 5<\/h2>\n<p>For his (usual) fifth meal of the day, Lunsford goes to one of his tried-and-true staples: An unspecified amount of <strong>steak and white rice<\/strong>. This meal tops out at <strong>50 grams of protein and 80 grams of carbs<\/strong>.<\/p>\n<p>As Lunsford explains, he believes that a bodybuilder should consume red meat at least once a day during their off-season.&nbsp;<\/p>\n<p>&#8220;I think you need to eat at least one red meat meal a day in the off-season, maybe two,&#8221; Lunsford says. &#8220;I wouldn\u2019t eat too much, but one to two meals a day is good. You\u2019ll probably notice your strength goes up, your volume will increase, so this is important to get at least a little red meat into your diet consistently.\u201d<\/p>\n<h2 id=\"meal-6\">Meal 6<\/h2>\n<p>Lunsford has one more protein shake to close out his day of eating before sleeping. It has the same <strong>almond milk<\/strong> structure, except this time he puts in <strong>two scoops of Evogen&#8217;s<img src=\"https:\/\/s.w.org\/images\/core\/emoji\/14.0.0\/72x72\/2122.png\" alt=\"\u2122\" class=\"wp-smiley\" style=\"height: 1em; max-height: 1em;\" \/> protein<\/strong>. The final shake gives Lunsford another <strong>50 grams of protein and 75 grams of carbs<\/strong>.&nbsp;<\/p>\n<p>On the whole, Lunsford&#8217;s entire day&#8217;s total of protein comes out to<strong> 300 grams<\/strong>. His carb total is <strong>425 grams<\/strong>.&nbsp;<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CeTnxXVOq3K\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CeTnxXVOq3K\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"110707\">A post shared by Derek Lunsford (@dereklunsford_)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><em><strong>[Related: <a href=\"https:\/\/breakingmuscle.com\/how-to-burn-fat\/\" data-lasso-id=\"110773\">Everything You Need To Know About How To Burn Fat<\/a>]<\/strong><\/em><\/p>\n<h2 id=\"mr-olympia-is-next\">Mr. Olympia Is Next<\/h2>\n<p>Lunsford will assuredly continue to plug away in his off-season as he prepares for December&#8217;s Mr. Olympia. His nutrition should undoubtedly play a huge role in his performance on stage. The bodybuilder will try to become a repeat 212 Olympia Champion on December 15-18, 2022, in Las Vegas, NV.&nbsp;<\/p>\n<p><em>Featured image: @dereklunsford_ on Instagram<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/bodybuilder-derek-lunsford-bulking-nutrition-2022\/\">Check out Derek Lunsford&#8217;s &#8216;Full Day of Eating&#8217; Ahead of the 2022 Mr. Olympia<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It wouldn\u2019t be a stretch to say bodybuilder Derek Lunsford is in a critical period of his career. As the reigning 212 Olympia Champion, Lunsford has his sights on a repeat performance at the 2022 Mr. Olympia. While his off-season ramps up, he has to fuel that potential repeat with the proper nutrition.\u00a0 On June &#8230; Read more<br \/>\nThe post Check out Derek Lunsford\u2019s \u2018Full Day of Eating\u2019 Ahead of the 2022 Mr. Olympia appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4078"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4078"}],"version-history":[{"count":1,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4078\/revisions"}],"predecessor-version":[{"id":4079,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4078\/revisions\/4079"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/868"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}