2024 Mr. Olympia bronze medalist Derek Lunsford launched into 2025 with a new coach, Chris Aceto and a revamped mindset. Lunsford won the 212 Olympia in 2021 and the 2023 Mr. Olympia title under recently retired Hany Rambod. Lunsford is currently preparing for his 2025 Arnold Classic debut in early March 2025 in Columbus, OH.
In a recent vlog, Lunsford revealed how this prep differs from his previous ones. “It’s going to result in something better,” he affirmed, “We’re going to keep growing into the show.” Lunsford also explained his low-carb, high-protein shredding diet:
Cardio Strategies: Timing is Key
Lunsford described his approach to cardio as distinct from past preps.
- Late Start for Cardio: For this prep, Lunsford implements cardio seven weeks before the Arnold Classic instead of his usual 14-16 weeks pre-contest. Unlike before, where he’d have a long off-season between Olympias, Lunsford stayed lean.
- Cardio Cycling: Lunsford incorporates 45 minutes of low-intensity cardio on rest days, whereas training days are 30 minutes. His treadmill routine is walking at a slight incline.
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Prioritizing Health
Lunsford had his blood work done after cardio, reflecting on his early years as a bodybuilder when he’d skip health checks, assuming his youthfulness would suffice. Today, he encourages regular check-ups, saying, “You’re going to know based on the blood markers where you’re at hormonally,” which translates to competition: “That way, you can get the best result come stage time.”
Carb Cycling: Low-Carb Day
Lunsford’s first meal was bison and rice, as he’s only allowed three carb-containing meals on low-carb days for his first three meals, which is just over 200 grams of carbs. The last three meals consist only of fatty proteins.
Cycling high-carb and low-carb days fuels workouts and recovery while preventing fat gain with fewer carbs on rest days. (1)(2)(3)(4)(5)
[Related: Should Powerlifters and Bodybuilders Try Carb Cycling?]
“[Slightly over 200 grams of carbs] is not that low,” says Lunsford, who used to endure no-carb days as a former wrestler — he’s familiar with restrictive dieting. Lunsford’s final two meals are salmon and bison, which provide healthy fats and energy instead of carbs, similar to ketosis.
- Supplements and Greens: Lunsford’s health regime includes liver support, omega-3 fatty acids, multivitamins, and hormone support. On low-carb days, he looks forward to a chocolate greens beverage as a sweet escape to help him stay satiated.
The Mental Game
While some prefer the mass-gain phase, weight cuts are Lunsford’s source of motivation. “I get excited to get shredded,” he says, comparing it to a lion’s ferociousness when hungry. “I want to be hungry all day, every day; I thrive on working hard and suffering a little bit.”
For Lunsford, bodybuilding isn’t just physical — it’s a personal and spiritual growth journey. “I always try to let [prep] develop me as a character,” Lunsford shared, feeling that contest preps improve his career and relationships. “No matter the outcome on stage, I’ve already won because I’ve become a better version of myself and a better bodybuilder.”
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References
- Coyle E. F. (1991). Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery. Journal of sports sciences, 9 Spec No, 29–52. https://doi.org/10.1080/02640419108729865
- McConell, G., Kloot, K., & Hargreaves, M. (1996). Effect of timing of carbohydrate ingestion on endurance exercise performance. Medicine and science in sports and exercise, 28(10), 1300–1304. https://doi.org/10.1097/00005768-199610000-00014
- Ivy J. L. (1998). Glycogen resynthesis after exercise: effect of carbohydrate intake. International journal of sports medicine, 19 Suppl 2, S142–S145. https://doi.org/10.1055/s-2007-971981
- Børsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of applied physiology (Bethesda, Md. : 1985), 96(2), 674–678. https://doi.org/10.1152/japplphysiol.00333.2003
- Kresta JY, Byrd M, Oliver JM, Canon C, Mardock M, Simbo S, Jung Y, Koozehchian M, Khanna D, Lockard B, Dalton R, Kim HK, Rasmussen C, Kreider RB. Effects of diet cycling on weight loss, fat loss and resting energy expenditure in women. J Int Soc Sports Nutr. 2010 Sep 15;7(Suppl 1):P21. doi: 10.1186/1550-2783-7-S1-P21. PMCID: PMC2951044.
Featured image: @dereklunsford_ on Instagram
