Derek Lunsford’s Mindset and Diet Leading to the 2025 Arnold Classic

The 2023 Mr. Olympia champ shared how and why he intends to reclaim bodybuilding’s throne.

"I want to show that I’m Mr. Olympia. God told me you must do the Arnold [Classic]," shared 2023 Mr. Olympia champion Derek Lunsford. After losing the Mr. Olympia crown to Samson Dauda in 2024, followed by his title-winning coach Hany Rambod retiring, and his grandmother’s declining health, Lunsford found himself at a crossroads.

Reclaiming the Throne

Lunsford decided to compete at the Arnold Classic in Columbus, OH, in early March 2025 after hearing his grandma’s wish to see her grandson claim Olympia gold again. Lunsford was emotional when she told him, "Promise me that no matter what happens, you will do the [Arnold]." With his new coach, whom he didn’t disclose, Lunsford vowed to reclaim the number one spot.

Diet Plan

A few days later, Lunsford shared his Arnold Classic prep diet plan. During his off-season, his diet has been more disciplined, keeping his body fat within striking distance of his contest shape.

Hold The Omelettes; More Carbs

Unlike most bodybuilders’ diets, eggs are not a breakfast staple for Lunsford, as they make him feel bloated. Instead, he opts for seven ounces of Bison from and 450 grams of rice, nearly doubling his carbs to bulk up. "I’m eating more carbs than I ever did," Lunsford disclosed. "The most anabolic thing is food."

Pre-Workout Meal

Lunsford’s pre-workout meal of eight ounces of cod fish and 400 grams of rice has little fat or flavor. To mask the blandness, he douses it with pineapple mango hot sauce. It digests quickly, and he trains 45 minutes to an hour later.

Post-Workout, Dinner, & Late Night Fuel

To start the repair process, Lunsford downs two bananas and 50 grams of protein powder before leaving the gym. Consuming protein supplements before and after training may have a pronounced effect on muscle hypertrophy. Adding creatine and branched-chain amino acids might exacerbate this effect.

Conclusion

We’ll see if the additional calories and carbs can journey Lunsford to win the 2025 Arnold Classic to improve the likelihood that he reclaims the Mr. Olympia title.

FAQs

Q: What is Derek Lunsford’s diet plan for the Arnold Classic?
A: Lunsford’s diet plan consists of more carbs, with seven ounces of Bison, 450 grams of rice, and 400 grams of rice per meal.

Q: Why does Lunsford avoid eggs?
A: Eggs make him feel bloated, so he prefers other protein sources like Bison and chicken.

Q: What is Lunsford’s pre-workout meal?
A: Lunsford’s pre-workout meal consists of eight ounces of cod fish and 400 grams of rice, with pineapple mango hot sauce to mask the blandness.

Q: How does Lunsford fuel his body after training?
A: Lunsford consumes two bananas and 50 grams of protein powder before leaving the gym, followed by a meal of seven ounces of salmon and 400 grams of rice.