The story, journey, and achievements of Derek Lunsford
Derek Lunsford, who once held the title of 212 Mr. Olympia, successfully made the transition to Men’s Open class, clinching the 2023 Mr. Olympia title. This landmark achievement made him the first Olympian to secure titles in two distinct categories, etching his name in bodybuilding’s annals. Beyond his rigorous work ethic, he also imparts training advice to achieve a colossal and chiseled physique.
Here is an in-depth look at Derek Lunsford’s profile, measurements, life story, training, and diet strategies.
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Full Name: Derek Lunsford |
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| Weight | Height | Date Of Birth |
| 205-215 lbs. | 5’6” | 1993 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Coach | 2010 | American |
Derek Lunsford’s Life Story
Derek Lunsford was born in Indiana and displayed remarkable athleticism throughout his life. His competitive nature developed early during his school years, being a prominent wrestler in high school. Faced with a college that lacked a wrestling program, he turned to other sports and eventually found a passion for weightlifting, paving his way to bodybuilding.
Over time, his dedication yielded visible results, sculpting the impressive physique he’s recognized for. Inspired by renowned bodybuilders, he nurtured his own ambitions within the sport.
He first appeared on the bodybuilding stage in 2015, earning his pro status in 2017 after clinching a significant win at the Tampa Pro. This victory opened doors to the Mr. Olympia competition in the Men’s 212 division. Fast forward to the present, Lunsford boasts a 212 Mr. Olympia title, a runner-up position in the 2022 Olympia Men’s Open, and the prestigious 2023 Mr. Olympia title. Indeed, in 2023, he seized the Sandow trophy, ousting Hadi Choopan. Lunsford also provides coaching advice, helping others achieve seemingly unattainable transformations, showcasing his relentless drive in bodybuilding.
Derek Lunsford’s Height
Many are intrigued by Derek Lunsford’s height and weight. Measuring 5’6”, this height is ideal for the 212 division. Skeptics doubted his ability to compete with larger athletes in the Men’s Open at the 2022 Olympia due to his height, yet he finished in a strong second place. Proving his capability, he eventually triumphed by defeating formidable bodybuilders like Samson Dauda and Andrew Jacked.
Derek Lunsford’s Weight
Despite not being the tallest competitor, Lunsford maintains an impressive weight, averaging around 240 lbs in the offseason and approximately 215 lbs on stage. His formidable conditioning and muscle maturity consistently outshine many competitors. With his move to the Men’s Open division, he has the potential for further growth.
Lunsford was granted a “special invitation” for the 2022 contest as he could no longer safely meet the 212 division weight limit. After his stellar performance, he congratulated the new champion on social media, expressing his satisfaction but not complacency.
Derek Lunsford’s Workout Routine
Achieving Derek’s level demands rigorous training. His workout regime is incredibly structured and intense, encompassing both cable machines and free weights (barbells and dumbbells), along with numerous compound and isolation exercises. He extensively uses drop sets and supersets to maximize muscle fatigue and growth.
Below is an effective arm workout Derek employs to fortify his biceps, triceps, forearms, and other related muscle groups.
Derek’s Arm Workout
- Triceps Press downs
- Close-Grip Bench Press
- Lateral Cable Pulls
- Triceps Pushdown Machine
- Machine Cable Curls
- EZ Bar Curls
- Alternating Dumbbell Curls
- Cable Preacher Curls
- Reverse EZ Bar Raises
Derek Lunsford’s Nutrition and Diet
Crafting Derek’s massive physique goes beyond training; diet plays a significant role. Nutrition is vital for muscle recovery and growth, after intense training sessions.
Similar to many bodybuilders, Derek consumes a meal every 2-3 hours to precisely meet his macronutrient needs, ensuring proper rest and full recovery. His diet includes chicken, fish, eggs, other lean meats, mixed vegetables, rice, and healthy fats from assorted nuts and avocados.
Supplement Usage
While Derek has his preferred supplements, there are essential products in a bodybuilder’s regimen. A protein powder is crucial for meeting daily protein requirements, aiding muscle growth, recovery, and weight management.
For pre-workout energy and muscle pumps, pre-workout supplements can optimize workout performance. A well-defined physique is the ultimate goal, and fat burners can help initiate this transformation.metabolism, curb your hunger, and facilitate greater caloric expenditure to provide you with the utmost advantages and genuinely assist you in achieving your desired results.
Derek Lunsford Competition History
Derek Lunsford boasts an illustrious record in bodybuilding, across his amateur and professional tenure. Active in the bodybuilding sphere since 2015, his impressive roster of competitions showcases his dedication. Unlike many bodybuilders who compete prolifically, potentially stalling their progress, Derek typically competes 1-2 times annually, allowing significant muscle mass gains during extended off-seasons.
A glimpse at some of Derek’s competitions:
- 2023 Mr. Olympia: 1st Place
- 2022 Mr. Olympia: 2nd place
- 2021 Mr. Olympia Men’s 212: 1st place
- 2020 Mr. Olympia Men’s 212: 4th
- 2019 Mr. Olympia Men’s 212: 2nd
- 2018 Mr. Olympia Men’s 212: 2nd
- 2017 Mr. Olympia Men’s 212: 5th
- 2017 Tampa Pro Men’s 212: 1st
- 2017 NPC USA Championships- Men’s Light Heavyweight- 1st
- 2016 NPC USA Championships- Men’s Middleweight- 2nd
- 2016 NPC Junior Nationals- Men’s Middleweight- 1st
- 2015 NPC Junior Nationals- Men’s Welterweight: 1st
- 2015 NPC Indianapolis Championship- Men’s Open Welterweight: 1st
Derek Lunsford Exclusive Video Interview on Olympia Win
The Fit Journey Now team had the opportunity to have an exclusive interview with Derek about his Olympia triumph in 2021. He walked us through the entire event. Watch it here:
Derek Lunsford Olympia 2023
Derek Lunsford earned the distinction of being crowned the 2023 Mr. Olympia and is the first bodybuilder to secure titles in two different Olympia categories. He is now the 18th titleholder of Mr. Olympia and was the victor of the 2021 Olympia in the 212 division. In 2022, he received a special invitation to compete in the men’s open class at the 2022 Olympia, where he finished second, just behind Hadi Choopan. Unlike last year, Lunsford has now surpassed Hadi Choopan.
Derek Lunsford Wrap Up
In conclusion, Derek Lunsford is undeniably a rising star in the industry. From his early days as a regular athlete, Derek’s journey has been remarkable, firmly establishing him as one of today’s premier bodybuilders. Many, including Ronnie Coleman, believe Derek has the potential to reclaim the Mr. Olympia title.
Do you think Derek Lunsford can secure another Mr. Olympia victory?
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