NPC Bodybuilder Derek Duszynski Talks With Musclemunch


Quick Stats

Age: 32
Height: 6’0″ – 190 cm
Weight: 255 lbs – 115 kg

How did you get involved with fitness?

I started lifting weights in order to get stronger for sports in middle school. Once I got to college I began training and eating for bodybuilding to fill the void of not being competitively involved in football or basketball anymore.


What does your training program look like?

Monday – shoulders, traps
Tuesday – arms
Wednesday – rest
Thursday – legs
Friday – chest
Saturday – back
Sunday – rest

What is your favorite body-part to train and why?

My favorite body part to train is arms because I love the feeling and look of having fully pumped biceps and triceps.

How often do you deload or take a week off?

I’ll take a few consecutive days off maybe once or twice a year, in order to let my body rest up a bit before hitting it hard again. It’s tough for me to take more than 3 days off at a time though.


What keeps you motivated?

Progress keeps me motivated. Lifting weights is also a motivation in itself; I love lifting. Hitting it hard in the gym is like meditation for me.

What does your diet consist of?

I am currently in preparation for competition, so my diet is extremely strict right now. But even in the off-season, my diet almost primarily consists of eggs, chicken, beef, rice, oatmeal, and protein powder.


What is your favorite cheat meal?

My favorite cheat meal usually includes pizza, cheeseburgers, red velvet cupcakes, ice cream, cookies, milk, salt & vinegar chips, and a soda. I eat it all until I feel like I’m gonna throw up.

What kind of cardio do you do?

I only do cardio during contest prep. I start my prep with the treadmill on an incline and transition to the stairmill as the contest gets closer.


What is your ultimate goal in the fitness industry?

My ultimate goal in the fitness industry is to be competitive as an IFBB pro bodybuilder and build my fitness clothing line (which I am currently working on launching).

Any advice for people just getting into fitness?

My advice for anyone just getting into fitness is to be patient and work your ass off every day. No one accomplishes their goals by being lazy or making excuses.


What is your favorite song to lift too?

Currently, my favorite song to lift to is “M.A.A.D City” by Kendrick Lamar. I love training to hip hop and hardcore rap. By far, my favorite artist to listen to during training is DMX; especially his album “It’s Dark and Hell is Hot”.

Website | DerekDOnline
Instagram | @derekduszynski
Twitter | @derekduszynski
Clothing (coming soon) | FitLifeExclusive

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