Former 212 Olympia champion Derek Lunsford shocked the bodybuilding world at the 2022 Mr. Olympia contest in Las Vegas, NV, on Dec. 16-18, 2022. He accepted a special invitation to compete in the Men’s Open division, vacating his 212 Olympia title — which was recaptured by now two-time 212 champion Shaun Clarida — to compete against former two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay, 2019 Mr. Olympia Brandon Curry, and 2022 Mr. Olympia Hadi Choopan.
Despite competing against a stacked field, Lunsford proved his physique, and the eight pounds of additional muscle tissue he packed on since leaving 212, was among the best in the world. He ranked second to Choopan in a nail-biter finish for the highlight reels. On Dec. 27, 2022, Lunsford took to his YouTube channel to share how he ate the day after being arm’s-length away from a multiple-division Olympia champion. Check it out below:
[Related: Clark Bartram and Mike O’Hearn Discuss Brand-Building in the Fitness World]
Despite having just competed against the most prominent, most muscularly dense athletes in the world in his Men’s Open debut and finishing in second place, Lunsford did not take a day off from the gym. Right before his training session began, fourth-place finisher of the Classic Physique division and former two-time Classic Physique Olympia champion Breon Ansley walked in and congratulated Lunsford on his performance. Ansley will move into the 212 division in 2023 to challenge Shaun Clarida for that title.
After two sets on the incline bench press machine, Lunsford already felt the pump from a half-scoop of his pre-workout. He knocked out some chest flyes and seated rows before revealing that his first meal of the day was the same egg whites and oats breakfast he had during prep. Four-time Classic Physique Olympia champ Chris Bumstead joined the scene as Ansley remarked on Lunsford’s breakfast:
He still sticks to diet food!
After a photoshoot and signing some merchandise, Lunsford took down his post-workout meal of rice, ground beef, and ketchup.
[Related: The 5 Best Lower Lat Exercises for a Denser Back]
Lunsford’s third meal was simple — rice and salmon. However, he got to enjoy something absent for much of his prep leading up to the Olympia — salt. It wasn’t until his fourth meal that Lunsford “cheated” by not measuring his food. He crushed a trio of double wagyu beef cheeseburgers with ketchup on homemade buns.
Trying not to eat it too fast — savor it.
It might come as a surprise that Lunsford didn’t go all out on his day of eating after the 2022 Olympia, given how long his prep was. However, a single cheat meal is all he endeavored as he is already thinking about his goal of dethroning Choopan at the Mr. Olympia contest in 2023.
Featured image: @dereklunsford_ on Instagram