Defending Mr. Olympia Derek Lunsford is entering one of the most critical phases of his contest preparation. With nine weeks remaining before he attempts to defend bodybuilding’s biggest title, Lunsford pulled back the curtain on exactly what he’s eating each day and why every adjustment matters.
In a new YouTube video, Lunsford walked fans through his complete day of eating, showing how coach Chris Aceto has begun tightening the plan as prep intensifies. While the reigning champion isn’t yet in peak-week mode, dietary fats have already been reduced, cardio has increased, and every meal serves a specific purpose as he chases another Sandow trophy.
Here’s a full breakdown of Lunsford’s current Olympia prep diet.
Derek Lunsford’s Full Day of Eating (9 Weeks Out)
Meal 1: Breakfast
Lunsford starts every morning after completing his physique check-in for coach Chris Aceto.
Meal includes:
Lunsford explained that this meal recently changed as prep intensified.
“A few weeks ago when we started this prep, I actually had a little bit more fat. I had some avocado in this meal. We pulled that out. Everything else, the carbs and protein, is the same. Overall, we’re reducing the fat, reducing some of the carbohydrates, increasing the cardio because it’s time to get shredded.”
The breakfast still provides a substantial mix of protein and carbohydrates while trimming unnecessary calories from dietary fat.
45 Minutes of Fasted Cardio
Before breakfast, Lunsford completes:
It’s part of the gradual increase in energy expenditure that accompanies the tightening of his nutrition plan.
Pre-Workout Meal
Before training shoulders and arms, Lunsford keeps things simple.
Meal includes:
- 400 grams cooked rice
- 7 ounces lean protein (typically chicken)
He prefers cooking the rice on the stovetop instead of microwaving it.
“I like to actually cook the rice because it gets a little crispy,” he explained, adding that it simply tastes better and makes repetitive dieting more enjoyable.
Why Derek Isn’t Cutting Sodium Yet
One of the biggest takeaways from the video wasn’t a meal, but Lunsford’s philosophy on sodium during prep.
While some competitors eliminate salt early in a contest diet, he believes that’s a mistake.
“You really need the electrolytes, specifically sodium, for muscle contraction and the pump.”
He also recommends ensuring competitors consume iodized salt rather than relying exclusively on Himalayan or Celtic salt because of iodine’s role in thyroid health.
Rather than aggressively manipulating sodium nine weeks out, Lunsford keeps intake relatively consistent while allowing for small daily fluctuations.
He explained that only during the final weeks before a show does everything become meticulously measured.
“As we get closer, everything has to be measured. Everything. Literally to the T.”
Post-Workout Nutrition
Immediately after training, Lunsford has what he calls his daily reward.
Post-workout shake:
He described it as something he looks forward to after every workout.
Dinner
Even while surrounded by burgers and fries during a family gathering, Lunsford stayed committed to his plan.
Instead of eating what everyone else enjoyed, he prepared:
- 9 ounces steak
- 200 grams cooked rice
The meal was once again cooked on the stovetop.
His discipline highlighted one of the realities of elite contest prep: sticking to the plan even when tempting foods are readily available.
Derek Lunsford’s Final Meal Before Bed
Lunsford finishes the day with a lighter meal emphasizing protein and vegetables.
Meal includes:
He admitted it wasn’t exciting but viewed it simply as another step toward his goal.
The Mindset Behind the Diet
Throughout the video, Lunsford emphasized that every meal, cardio session, and adjustment serves a larger purpose than simply getting lean.
“I’m on a mission to continue to be the best in the world at what I do….I want to know when my time is done that I gave everything. I did not waste any day.”
That mentality has already carried him to the top of bodybuilding, and with nine weeks remaining before the 2026 Mr. Olympia, the nutritional details are only expected to become even more precise.
As calories gradually decrease and cardio continues climbing, Lunsford appears fully committed to defending his title against what is expected to be one of the deepest Olympia lineups in recent memory. His current diet isn’t built around flashy cheat meals or secret supplements, but around consistency, measured adjustments, and executing the same plan day after day until it’s time to step on bodybuilding’s biggest stage.
Image embed via Instagram @dereklunsford_
