Derek Lunsford: the inspiring journey of Mr Olympia 2023

Winning Mr Olympia in two different divisions? There's only one man in the world who's managed to achieve this feat. Derek Lunsford. Since his professional debut in 2017, the American bodybuilder has made spectacular progress. This small size measuring 1.68 meters, has surprised many observers by building a physique close to perfection over the years. Discover the inspiring journey of the man who won Mr Olympia 2023.

His beginnings in bodybuilding

Before becoming Mr Olympia 2023, Derek Lunsford had always been a athlete complete.

Born on May 14, 1993 in Petersburg, a small town in southern Indiana (USA), Derek Lunsford began playing sports at an early age. In particular, he played soccer and fight competition until high school.

However, he had to give up wrestling when he entered university, as the school he attended did not offer this discipline.

Derek Lunsford then discovered the benches of strength training and quickly developed a passion for fitness. Unfortunately, after a few months of lifting weights, her progress was not up to her expectations.

But his meeting with James Brown, a sports coach, changed the American's destiny. Brown altered Lunsford's training methods, beginning the process of physical transformation.

Derek Lunsford also discovered the bodybuilding and athletes such as Phil Heath and Jay Cutler. Fascinated by their muscular development, he draws much of his inspiration from them to achieve his goals.

The young bodybuilder is gaining muscle at breakneck speed.

He takes part in its first competition in 2015, at the NPC Championships in Indianapolis, which he won. He was 22 at the time.

That same year, he won the NPC Junior Nationals. A performance he repeated in 2016, before finishing second at the NPC USA Championships. His career in bodybuilding was then launched, and he set himself the goal of winning the Mr USA title the following year.

2017, the turning point in Derek Lunsford's career

Thanks to his dense, massive physique (1.68 meters for 102 kilos), he won the NPC USA Championships in 2017. He wins his IFBB Pro card at the same time.

Just 6 days after his victory at the NPC championships, and fresh from his pro card, Derek Lunsford shows up at the IFBB Tampa Pro! Competing in the division 212He finished first in his professional debut, qualifying for the prestigious Mr Olympia competition.

The 2017 Olympia gave him the opportunity to make a name for himself with the general public. He obtains a superb fifth placebehind athletes he had idolized just a few months earlier: Flex Lewis (1st), Ahmad Ashkanani (2nd), Jose Raymond (3rd) and David Henry (4th).

As he says himself, 2017 was the year that changed his life. In just a few months, through hard work and determination, he went from amateur bodybuilder to a top 5 member of Mr Olympia, the discipline's biggest competition.

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The first athlete to become Mr Olympia in two different divisions

In the following years, Derek Lunsford continued his progress. Still in the 212 category, he came second in the Mister Olympia in 2018 and 2019, then fourth in 2020.

In early 2021, he secured the services of the renowned trainer Hany Rambodinventor of the FST-7 method. That same year, he won the Mr Olympia 212 division, beating former champion Shaun Clarida.

For the 2022 edition, Derek Lunsford received a special invitation to take part in the event. Openthe competition's top category. Far from being the favorite, he surprised everyone by finishing on the second place of the podium, just behind the "Persian Wolf" Hadi Choopan. He was ahead of such great athletes as Nick Walker (3rd), Brandon Curry (4th), Mamdouh "Big Ramy" Elssbiay (5th) and even Samson Dauda (6th).

2023 is finally the year of the consecration. In Orlando (Florida), Derek Lunsford this time beat Hadi Choopan to become Mr Olympia in Open. This makes him the very first bodybuilder to win in two different categories.

Derek Lunsford's diet and training

His meal plan

To achieve such a physique massifDerek Lunsford leaves nothing to chance. His diet allows him both to build muscle and to recover well between training sessions.

In terms of diet, he eats every 2 to 3 hours or so. Like all professional bodybuilders, he pays particular attention to the balance of his food. macronutrients (proteins, carbohydrates and lipids). To do this, he bases his diet on classic foods:

• Chicken
• Eggs
• Fish
• Low-fat red meat
• Rice
• Seasonal vegetables
• Lawyer
• Oilseeds (almonds, walnuts, etc.)

His training program

As for his weight-training programNothing special to report for Derek Lunsford either. He goes to the gym six times a week and applies his trainer Hany Rambod's FST-7 method.

As a warm-up, he always begins his workouts with 3 or 4 long sets in isolation (15 repetitions). This limits the risk of injury and keeps him in good health.

He then moves on to exercises during which he can lift heavier loads, reducing the number of repetitions of course. As a professional, he always makes sure that his execution technique is impeccable.

" Never sacrifice form for weight. That's the difference between a bodybuilder who lasts for years and one who goes from injury to injury. "

Derek Lunsford

Finally, to optimize his muscle mass gain, the American bodybuilder regularly uses intensification techniquesincluding dropsets and supersets.

What can we learn from Derek Lunsford's career?

The American athlete is a true role model. passion and dedication. A workaholic, he gradually built up a massive, harmonious physique, culminating in the supreme title at Mr Olympia 2023. In addition to his bodybuilding career, he sells merchandise and offers sports coaching on his website.

In short, Derek Lunsford is further proof that willpower and consistency can move mountains.