2023 Mr. Olympia Derek Lunsford fell short at the 2024 Mr. Olympia, running up 2025 champion Samson Dauda. Lunsford rebounded in 2025 by winning the 2025 Arnold Classic and the Pittsburgh Pro, where he edged out Nick Walker in a fiercely contested sudden death.
With nine weeks until the 2026 Olympia, Lunsford shared a glimpse into his high-calorie meal plan.
Derek Lunsford’s Full Day of Eating
Lunsford’s daily meals feature a diverse selection of protein. He limits his red meat intake to once per day to benefit from a wide range of nutrients — eggs, chicken, and shrimp offer balance and variety.
Meal One
- Four eggs
- Two pieces of toast
- 1 cup blueberries
- 1 cup oats
Meal Two
- 400g white rice
- 7oz chicken
Meal Three (Post-Workout Meal)
- Three scoops Isophorm Whey Protein Isolate
Meal Four
- 200g white rice
- 9oz steak
Meal Five
- Shrimp and broccoli
If you have five different meals daily, it never gets boring.
—Derek Lunsford
Hydration Drink & Supplements
Ahead of the 2025 Olympia, Lunsford shared his full day of eating, including a hydration recipe.
Lunsford prepared his hydration drink using a mix of lemons, water, and Celtic salt, which is not iodized, an essential consideration since iodine supports healthy thyroid function. (1)
For an alternative hydration solution, Lunsford suggested the Jocko Hydrate drink, which contains 300 milligrams of sodium, or the Jocko Hydrate stick packs, offering an even higher sodium content of 500 milligrams. Both provide hydration by replenishing essential electrolytes.
“Potassium chloride and magnesium are super important electrolytes [and] have some extra vitamins and minerals,” Lunsford explained. “Beyond those, this is an ideal hydration drink, especially first thing in the morning or around your workout.”
Lunsford incorporated his hydration drink into various stages of his routine — whether as a pre-workout boost, during his workout, or as a post-workout recovery aid. Research suggests pre-workout supplements can help delay fatigue and enhance overall exercise performance. (2)
Supplement Stack
Below are Lunsford’s go-to supplements year-round to support immune system, heart and joint health, and brain function:
- Immune Support Formulas
- Fish Oil
- Anti-Aging Multivitamins
- Vitamin D
- Liver Support
“Make sure you’re functioning optimally inside because if you’re not, it will be hard to have the results that you want on the outside for your physique and the stage,” Lunsford said.
Derek Lunsford’s Arm Training
- Single-Arm Machine Preacher Curl
- Cable Triceps Pushdown
- Single-Arm Dumbbell Side Curl
- Alternating Dumbbell Curl
- EZ-Bar Curl
- High Cable Curl
- Single-Arm Cable Lateral Triceps Extension
- Machine Seated Calf Raise
- Machine Standing Calf Raise
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References
- Sorrenti, S., Baldini, E., Pironi, D., Lauro, A., D’Orazi, V., Tartaglia, F., Tripodi, D., Lori, E., Gagliardi, F., Praticò, M., Illuminati, G., D’Andrea, V., Palumbo, P., & Ulisse, S. (2021). Iodine: Its Role in Thyroid Hormone Biosynthesis and Beyond. Nutrients, 13(12), 4469. https://doi.org/10.3390/nu13124469
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
Featured image: @dereklunsford_ on Instagram
