Summer is officially here, and depending on the vibe, it's time to prepare. When it comes to preparing your summer physique, the 2-time Mr. Olympia, Derek Lunsford, has something to say.

On May 28, Lunsford posted a short clip on his Instagram, captioning, “If I have 60 days to get ready for summer, here’s what I do…”

This caption supported his statement, in which he said, “If I had 60 days to get ready for summer, this is what I would do. I would get blood work done, fix the deficiencies, dial in the nutrition, and train with intent.”

So, apart from blood work, the two key components of Lunsford’s 60-day Summer prep for the 2026 Mr. Olympia contest are nutrition and training with intent. Let's break down how he focuses on these 2.

Derek Lunsford’s off-season diet

Summer is all about the off-season because after summer, when September hits, Lunsford will be competing on the Mr. Olympia stage. So, for that, Lunsford follows the following diet:

According to Fitness Volt, Lunsford consumes 5 meals a day.

Meal 1:

• Rice
• Salt
• Salmon

Typically, he prefers to eat eggs, but sometimes he eats rice and fish when he experiences bloating.

Meal 2:

• Steak
• Carrot
• Potato
• Avocado oil
• demi-glace sauce

He also once said that he mostly eats Megafit meals. Lunsford said, “Truth be told, about 80 percent of the food I eat is Megafit. So, I know today, somebody is going to be like, Oh, it’s a Megafit ad. Look, this is literally what I eat. If I were not getting it from Megafit, I would go to the store, buy steak or ground beef, and that’s what I’d cook for this meal.”

Meal 3:

• Workout shake with protein and coconut water.

Meal 4:

• Cod
• Half an avocado
• White rice
• Pineapple Mango NoSauce

Meal 5:

• Rice
• Brazil nuts
• Buffalo Wild Wings sauce
• Ranch
• Chicken

Derek Lunsford's workout in the summer

Lunsford follows a proper workout plan during the off-season, focusing on every body part.

A weekly workout routine for him includes:

• Monday: abs and chest
• Tuesday: back
• Wednesday: calves and quads
• Thursday: abs and shoulders
• Friday: arms, specifically triceps and biceps
• Saturday: calves and glutes
• Sunday: rest

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil