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Derek Lunsford Diet & Training Routine

Lunsford believes in the warm-up before training. If we see in Derek Lunsford training routine then, There are warm-up exercises first. Today, we will see all about his training and workout. He has a great approach to nutrition so, He has a perfect diet plan.

Who is Derek Lunsford?

Derek Lunsford is also known as ‘MrUsa2017’. His passion for fitness and bodybuilding started at an early age. He makes himself a strong man that faces every competition.

While at school, he was a strong soccer player. Derek also competed in high school wrestling matches. After high school, his fitness passion took a turn for the worst.

Derek changed his lifestyle and after high school. He was attracted by bodybuilding and weight lifting. Derek worked hard to progress however, He failed. After that, He met his personal trainer James Brown.

  • Nationality: American
  • Profession: IFBB Professional Bodybuilder & Sponsored Athlete
  • Year-of-Birth: 1993

James helped him to walk on the right path of bodybuilding and weight lifting. Derek met bodybuilding legends Jay Cutler and Phil Heath. Derek was inspired by their amazing physiques.

Derek has such a clear goal that after meeting such a fantastic bodybuilder, he has decided that he wants to recreate him. He achieved his desired physique after many years of hard work.

Due to hard work and strong determination, Derek got his desired physique. He earns his IFBB Pro Card in the NPC USA Championships by 2017.

Derek Lunsford Body Stats

Height 5’6″ (167.5cm)
Weight 205 – 215lbs (88.5 – 93.0kg)
Arm Will Get Soon
Chest Will Get Soon
Waist Will Get Soon
Thighs Will Get Soon

Derek was born in Petersburg, Indiana, and grew up there. Derek had an athletic history as a child, often participating in athletics, soccer, and wrestling tournaments during his high school years.

Derek, on the other hand, said goodbye to his days of wrestling because the college he attended did not offer the sport. As a result of this, his fitness quest began to take a different turn.

Derek Lunsford Diet

Diet is the most important thing while preparing for bodybuilding. There are lots of other nutrients that matter when dieting. So here we share every meal detail of the Derek Lunsford diet.

As we all know that nutrition is the most important thing while building a massive physique. He planned every meal between 2-3 hours rest.

Derek got a perfect diet plan that worked best for him as he attempted to achieve all of his fitness goals after switching up his diet plan several times.

Protein plays a vital role in Derek’s diet. He adds 50-60g of protein in his every meal. Not only protein but he also focuses on every macronutrient. He also takes carbs & fats while it is needy.


  • Chicken
  • Egg Whites
  • Fish

Healthy Fats

  • Egg Yolks
  • Almonds
  • Avocado
  • Coconut Oil

Other Foods

  • Rice
  • Mixed Vegetables

Derek always rechecks that does his macronutrient requirement is fulfilled or not. That helps him to recover calories after an intense workout routine.

If we see in Derek’s supplement stack then, He used to take supplements like multi-vitamins, and amino acids, as well as whey protein.

Derek Lunsford Workout

Make sure you stay hydrated throughout workouts by consuming water or energy drinks before you begin your workout or training program.

Also, remember to warm up by exercising and cool down by stretching your muscles out, as this can assist you to avoid injury during your workout or exercise.

Derek makes his training routine of six days. He focuses on abs and legs specifically twice a week. He also performs cardio at least once, if not twice, per day.

Workout/Training Split

  • Monday: Chest & Abs workout
  • Tuesday: Back workout
  • Wednesday: Quads & Calves workout
  • Thursday: Shoulders & Abs workout
  • Friday: Biceps & Triceps workout
  • Saturday: Hamstrings, Glutes & Calves workout
  • Sunday: Off

Shoulder Workout

  • 4 sets & 10-15 reps: Dumbbell Lateral Raise
  • 4 sets & 10-12 reps: Seated Dumbbell Shoulder Press
  • 4 sets & 10-12 reps: Cable Upright Row
  • 3 sets & 15 reps: Dumbbell Front Raise
  • 3 sets & 15 reps: Face-Pull

“Never sacrifice form for weight. That’s the difference between the bodybuilder who keeps going for years, and the one who bounces from injury to injury”.

Derek next performs complex movements such as squats, deadlifts, and the bench press after completing his isolation sets. He employs a heavy weight with such a low repetition range when doing these movements, allowing him to feel full muscular contraction with each repetition.


It’s not easy to become like him in a day or two. But he had to work hard for years to achieve his shredded and muscular physiques. After looking at Derek Lunsford workout routine and Derek Lunsford diet, we can conclude that if we want to be like him, we must work hard for it, and his daily routine inspires and motivates us to achieve a healthy body.

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