2020 Olympia Competitor Derek Lunsford Full Day of Eating (Prep)

Derek Lunsford is an IFBB pro who weighs 205 – 215lbs (88.5 – 93.0kg) and is 5’6″ (167.5cm) tall. He got his pro card in 2017 when he won the NPC USA Championships, but before Derek was seriously competing he was pursuing wrestling and soccer during his time in high school. Derek like his many other peers found bodybuilding when there was a dramatic shift in his, at the time, active sport. After high school the college Lunsford attended did not have a program for wrestling so that’s when he discovered weight training.

Let’s take a look at what Derek Lunsford was eating 6 weeks prior to the 2020 Olympia competition (Heads up – He likes green beans, a lot).

Meal 1

  • 10 oz Cod
  • 6 oz Green beans

Nutrition Information Meal 1: 242 Calories, 2g Fat, 6g Carbs, 50g Protein

Meal 2

  • 8 oz Shrimp
  • 1/2 cup White rice
  • 1 can Green beans

Nutrition Information Meal 2: 355 Calories, 3g Fat, 33g Carbs, 49g Protein

Meal 3 (Pre-Workout)

  • 50 grams Protein (animal whey)
  • 50 grams carbs from Cream of rice
  • 4-6 grams Coconut oil

Nutrition Information Meal 3: 522 Calories, 10g Fat, 54g Carbs, 54g Protein

Meal 4 (Post-Workout)

  • 50 grams Protein (animal whey)
  • 50 grams carbs from Cream of rice

Nutrition Information Meal 4: 459 Calories, 3g Fat, 54g Carbs, 54g Protein

Meal 5

  • 8 oz Shrimp
  • 1 cup White rice
  • 1 can Green beans

Nutrition Information Meal 5: 455 Calories, 3g Fat, 56g Carbs, 51g Protein

Meal 6

  • 8 oz Chicken breast
  • 6 oz Green beans

Nutrition Information Meal 6: 259 Calories, 3g Fat, 6g Carbs, 52g Protein

Total Nutrition Information: 2,292 Calories, 24g Fat, 209g Carbs, 310g Protein

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