Derek Lunsford's Olympia 2025 Blueprint: 5 Weeks Out - Full Day Breakdown (Bloodwork, Meals, Training)

[Derek Lunsford]

Hey everyone,

Just watched the latest video from Derek Lunsford, and it's a deep dive into his prep exactly 5 weeks out from the 2025 Mr. Olympia. He covers everything from crucial health checks to his intense training mindset as the show gets closer. For anyone interested in what it takes to be at the top level, this is a must-watch.

Here’s a breakdown of the key takeaways:

Health First: The Importance of Bloodwork​

The video kicks off with Derek getting his bloodwork done. He stresses how important this is, not just for monitoring overall health markers under the strain of prep, but also for getting valuable data to make final adjustments before the show. He mentions he uses Merrick Health to get a detailed analysis from specialists, ensuring he's optimizing both his health and performance.

Fueling the Machine: Diet & Meal Prep​

Derek gives us a look at his current meal plan and some cool new developments with his food sponsor, Mega Fit Meals.

• Diet Adjustments: No surprise here, but he confirms his carbs are getting lower. He's at the "now or never" stage of dieting hard. Meals shown include bison, chicken, and a mix of cod and shrimp.
• New Mega Fit Packaging: He's hyped about their new vacuum-sealed a la carte protein packs. He explains how this is a game-changer for keeping meals fresh longer, especially for travel and freezing. He even gives a pro-tip on how to pack them frozen for long flights.

Training Intensity: Pushing Past the Limits​

Despite the lower food and increased cardio, Derek's strength is still through the roof. This was the most motivating part of the video for me.

• Surprise PR: He tells a story about how he promised himself he'd take it easy on stiff-leg deadlifts after doing 60 minutes of hard cardio. But once he got in the gym and felt good, he ended up hitting a massive PR: 5 plates for 15 reps!
• Mindset: His philosophy is powerful: "There's sometimes you got to throw the science out the window. And when you're feeling good, you got to go, man." He emphasizes that you have to take advantage of the days you feel strong because there will be days you don't.
• The Workout: The rest of the video is packed with brutal footage from his shoulder workout. The intensity is insane, and you can see the conditioning starting to pop.

What's Coming Next?​

Derek is not slowing down. He teased some exciting upcoming content:

• The Brazilian bodybuilding team is coming to train with him in Tampa.
• He's heading to Pittsburgh and New York to train at the legendary Bev's Powerhouse Gym.
• He also hinted at another big surprise guest who will be showing up in the coming weeks.

This video is a great look into the discipline and mindset required to compete for the Olympia title. The training footage alone is worth the watch, but the insights on health and diet are pure gold.

What do you guys think of his conditioning 5 weeks out? That deadlift PR on a calorie deficit is just unreal, right?

Check out the full video and let me know your thoughts!