Two-time Olympia champion Derek Lunsford is carb cycling to prepare for his Arnold Classic (AC) debut from Feb. 28 to March 2 in Columbus, OH. Lunsford’s carb intake ranges from over 200 grams on low days to heaps of rice and chocolate chip cookies on higher-calorie days.
Lunsford wasn’t planning to compete at the ‘25 Arnold Classic until late 2024, after a series of stressful events, including opening a public gym. However, he is hungrier than ever to conquer his rivals in Ohio and honor his grandmother’s wishes to win a third Olympia title later in 2025.
I’m freaking psyched for the 2025 Arnold.
—Derek Lunsford
Cardio and ab training before breakfast have been game changers for Lunsford, helping him maximize his productivity. “It starts my day so much better. I feel accomplished,” he divulged. In mid-February, Lunsford reveals his high-carb day portions for a chest workout three weeks out from the Arnold Classic:
[Related: Terrence Ruffin on the Future of Classic Physique: “It’s Scary”]
Breakfast, Lunch, and Hunger Strategy
Lunsford’s meals are structured around protein variety. On high-carb days, he incorporates two bison meals, chicken, shrimp, and salmon, for extra fat, which helps maintain a stronger appetite and prevent diet burnout.
Each meal included 300 grams of Jasmine white rice to maintain energy without sparing protein. Basmati rice is a more satiating alternative on Lunsford’s low-carb days. He topped up a chicken and rice meal before his pre-workout nutrition.
Performance Macros & Nutrition Timing
Lunsford pan-cooked seven ounces of shrimp and stirred in 300 grams of rice as his main pre-workout meal. Per his coach, Chris Aceto, Lunsford is allotted two cookies for an extra carb boost.
Lunsford fuels his body consistently. Immediately post-training, he eats two bananas and swigs 50 grams of whey protein isolate, aligning with the literature on post-exercise protein and carb intake for muscle protein synthesis and maximizing next-day performance. (1)
Research shows a balanced pre-workout meal has the same effect on protein synthesis as post-workout nutrition. Total daily nutrition matters more. (2)
Post-Workout Meal, Bedtime Fuel
Fruit and whey hold Lunsford over until he can get a proper post-workout refuel at home. It comprises eight ounces of salmon and 300 grams of white rice. His last meal of seven ounces of bison and veggies keeps him in a fat-burning state until the morning.
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References
- Díaz-Lara, J., Reisman, E., Botella, J., Probert, B., Burke, L. M., Bishop, D. J., & Lee, M. J. (2024). Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta physiologica (Oxford, England), 240(10), e14215. https://doi.org/10.1111/apha.14215
- Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5:e2825/correction-1. doi: 10.7717/peerj.2825/correction-1. PMID: 28070459; PMCID: PMC5214805.
Featured image: @dereklunsford_ on Instagram
