Derek Lunsford is one of the most talented and hardworking bodybuilders, having achieved immense success by winning 2 Mr. Olympia titles in 2023 and 2025. What sets him apart is his love for the gym.

However, apart from working out, he loves his gym sessions for another, more personal reason, as Lunsford recently admitted on his Instagram channel.

On June 26, Lunsford shared an Instagram post that read, “I fell in love with the gym, not because the workouts were easy, but because every day was a chance to get better.”

Later adding more to this perspective, Lunsford writes, “Hard work is undeniable. Smart work takes you further. Achievements and setbacks can change the course of a person.

The heart of a champion sees success through both lenses. The hunger for greatness never disappears. There may be times the light is dimmer, but the fire is always burning inside.”

Lunsford’s journey to success, culminating in the Mr. Olympia title, is an unprecedented story of transformation and redemption.

He began as a 130-lb high school wrestler, then transformed his body, claimed the 212 division in 2017, and debuted in Open in 2022.

In his first open competition, Lunsford shocked everyone by taking 2nd place, defeating Nick Walker, Brandon Curry, and Big Ramy.

In 2023, he earned his first Mr. Olympia title within a year and defeated a strong lineup, including Hadi Choopan, Samson Dauda, and Brandon Curry.

However, a setback came his way in 2024 when he finished 3rd at Mr. Olympia, behind Samson Dauda and Hadi Choopan. Then he reclaimed his title in 2025 with a more conditioned physique and intense hard work.

That's why, Lunsford said, “the wolf on the bottom of the mountain and the wolf on top of the mountain both have killer instincts. Challenge him, and you'll see the animal God created.”

This mindset of Lunsford has been revealed as Mr. Olympia 2026 approaches. So, how is he preparing to hold the title in 2026?

Derek Lunsford’s preparation in the off-season

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…”

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.”

He also focuses on his diet and nutrition to help him at the Mr. Olympia.

His off-season diet includes:

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

1st meal:

• Rice
• Salt
• Salmon.

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

2nd meal:

• Steak
• Carrot
• Potato
• Avocado oil
• Demi-glace sauce.

3rd meal:

• Workout shake with protein and coconut water.

4th meal:

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

5th meal:

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

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil