Mr. Olympia Shredding Diet | Full Day Of Eating | Food + Supplements

Hey everyone! It's Derek Lunsford here, and I'm super excited to share with you my full day of eating as I prep for the Mr. Olympia. After becoming the first bodybuilder in history to win in two different Olympia divisions, I'm all about maintaining that momentum. Let's dive into the details of my shredding diet, packed with delicious meals and essential supplements!

Cardio to Kickstart the Day

This morning, I started with 40 minutes of cardio on the treadmill. A little incline goes a long way! It’s a great way to get a sweat going and set the tone for the day.

Meal 1: Breakfast of Champions

• 250g of egg whites
• 2 whole eggs
• 3 ounces of chicken
• 80g (1 cup) of oats

I add a little bit of Splenda to my oats for some sweetness and mix in my favorite product from Evogen — chocolate greens, turning my oats into a delicious chocolate treat!

I also make sure to take my probiotics daily. They are key for digestion, especially during intense training sessions. Plus, I throw in a bit of Vitamin D and Vitamin C for overall health!

Meal 2: Steak and Rice

Now, onto my absolute favorite meal of the day:

• 7 oz of sirloin steak from MegaFit Meals
• 180g (1 cup) of rice

This meal is perfect as it has the right amount of fat and protein to fuel my workouts.

Hydration is Key

When it comes to water intake, I aim for about 4 to 6 liters a day — that’s roughly a gallon to a gallon and a half! Staying hydrated helps with performance and recovery, especially during training.

Intra Workout Fuel

During my workouts, I prefer to take:

• 1 scoop of BCAAs

This helps with recovery and rebuilding muscle fibers that break down during training.

Post-Workout Protein Shake

Immediately after my workout, I consume:

• Isolate protein shake (2 scoops)

This fast-digesting protein starts my recovery right away and is essential during prep. A pro tip: mix the water first, then add the protein powder for a smoother shake!

Meal 3: Cod and Rice

Back home for meal three! I’m having:

• 7 oz of Cod
• 180g (1 cup) of rice

Believe it or not, I actually enjoy Cod more than tilapia because it digests remarkably well. I also add a new zero-calorie sauce to keep things tasty!

Meals 4 to 6: Keeping it Consistent

Meals four and five are similar:

• 7 oz of chicken
• 1 cup of rice

Meal six is my last meal of the day, which is the same as meal four and five. Consistency is vital during a prep phase.

Conclusion: The Journey Ahead

As we ramp up for this year’s Mr. Olympia — less than 11 weeks out — it's exciting and challenging. Every single day matters, in the gym and at the dining table. For anyone looking to shred down, I hope you found some helpful tips in my full day of eating.

If you enjoyed this, please hit that thumbs up, share with your friends, and don’t forget to subscribe for more content! You can also support the channel by checking out TLF Apparel, Evogen Nutrition, MegaFit Meals, and Iron Rebel lifting gear. Use code “DEREK” at checkout for some savings!

Thanks for all your support as I continue this journey, and stay tuned for more updates!

Supplement and Meal Links

*Remember, the information provided in this video is for educational purposes only and does not substitute for professional medical advice. Always consult with a healthcare provider for any medical advice, diagnoses, or treatment.