While capturing the Mr. Olympia title for the second straight year is the dream, reigning champion Derek Lunsford has been dealing with a different type of dream as he wraps up his 2024 Olympia prep.
Lunsford documented his final leg workout on Oct. 6, 2024, offering a chance to see his sculpted quads and learn about his supplement routine and mindset heading into the Oct. 10-13 competition weekend.
[Related: What Mr. Olympia Derek Lunsford Hates Most About Bodybuilding Culture]
Derek Lunsford’s Supplement Changes
Before diving into his training session at Champs Elysium Gym, Lunsford answered a common question from fans, “Do you stop taking supplements before a show?”
Lunsford, the first bodybuilder to capture Olympia crowns in multiple divisions, said he isn’t taking any additional creatine. He has also cut back on the amount of protein powder he consumes.
[Related: The Best Protein Powders]
However, that doesn’t mean Lunsford has abandoned supplements altogether. He believes there are a few products “every single competitor” should take before a show, including a good pre-workout stack.
In addition to amino acids for intra-workout supplementation, Lunsford highlighted another staple that shouldn’t be overlooked.
Making sure you’re getting proper digestive support is super important.
This can come in many forms, including fiber, prebiotics, and probiotics. Between strict nutrition protocols, changes in water intake, the physical and mental toll of traveling, and getting ready to hit the stage, competitors must be on top of every digestion-related detail to look and feel their best.
[Related: The 10 Best Fiber Supplements of 2024]
Dreaming of More Than Another Olympia
Seeking a pump, Lunsford’s last leg day before the 2024 Olympia included:
- Leg Extensions
- Leg Curls
- Hack Squat Machine
- Leverage Squat Machine
- Hip Thrusts
- Glute Kickbacks
Between exercises, Lunsford shared some of the mental challenges of his profession.
“As much as I love being in the gym, bodybuilding, being Mr. Olympia, it’s miserable a lot of times. A lot of sacrifice.”
[Related: A Strongman’s Perspective On Therapy]
Luckily for Lunsford, he won’t have to sacrifice time with his family or go to sleep hungry much longer. Diligence with his diet for so long has led to a change in his nighttime routine.
“I’ve been dreaming of burgers. I’ve been dreaming of eating every single night — my metabolism is crazy.”
Of course, devouring a couple of double cheeseburgers days before the Olympia would be a nightmare for Lunsford’s digestive system and physique. But even that wouldn’t be nearly enough food to satisfy his stomach.
I think I could eat for five days straight and not feel any different.
[Related: The Hard Truth About Cheat Meals for Fat Loss]
[Related: How Bodybuilders Cut Weight While Still Holding Onto Muscle]
Ultimately, it takes a zen-like approach to grind through grueling workouts and say no to distractions and temptations. Lunsford’s ability to get into a state where “you’re not even thinking about anything” enables him to stay the course, hopefully leading to a repeat of the 2023 Olympia.
To do that, though, Lunsford must outshine top contenders like 2022 Mr. Olympia Hadi Choopan and 2023 Olympia bronze medalist Samson Dauda. If successful, Lunsford would become the first back-to-back champion since Mamdouh “Big Ramy” Elssbiay took home consecutive titles in 2020-21.
Featured image: Derek Lunsford / YouTube
