Classic Physique bodybuilder Urs Kalecinski must shed 26 pounds of muscle to make weight for the 2023 Olympia. The German bodybuilder is cutting his food intake and increasing his cardio to get under his weight cap of 220 pounds.
On Aug. 6, 2023, Kalencinski shared a full day of eating via a video published on his YouTube channel. In it, he details his meals for his 2023 Olympia prep while on the road. While recording, Kalecinski was in Vienna, Austria, training with his coach Stefan Kienzl. Check it out below:
Kalecinski starts his day around 8 a.m. by drinking 700 milliliters of water. He consumes two-thirds of his daily water intake goal between 12 p.m. and 1 p.m. and hardly drinks any water in the evening.
However, Kalecinski recommended breaking up water intake throughout the day if drinking large amounts to make bathroom trips less frequent. Kalecinski eats a handful of supplements on an empty stomach, includinging anti-inflammatories, probiotics, multivitamins, and lipids to regulate his cholesterol levels and blood pressure.
Kalecinski headed to the gym for his cardio session, comprised of 30 minutes on the stair climber. He added 10 grams of creatine and glutamine, EAAs, collagen, and peptides to his shaker bottle.
Meal One
- Oats — 100 grams
- Protein Isolate — 50 grams
- Apple — One
- Orange — One
- Tea — One cup
Meal One Macronutrients
- Protein — 53 grams
- Carbs — 80 grams
- Fats — 12 grams
- Calories — 642.5
Kalecinski drank four liters of water before his first meal and was advised to drink a liter of water per 20 kilograms of body weight.
Kalecinski brought his own food to his hotel’s breakfast buffet and supplemented it with an apple, an orange, and a cup of black tea from the spread. After his meal, Kalecinski downed another round of pills which included zinc, collagen, and omega-3 fatty acids.
Meal Two
- Rice Flakes — 80 grams
- Raspberry — 80 grams
- Protein Isolate — 50 grams
- Coffee — One cup
Meal Two Macronutrients
- Protein — 47.5 grams
- Carbs — 67 grams
- Fats — 3.63 grams
- Calories — 496.7
Kalecinski had his pre-workout meal at coach Kienzl’s home. They had initially planned to train shoulders and triceps but added biceps at the last minute.
Urs Kalecinski’s Shoulder, Triceps, and Biceps Workout
Kalecinski did 10 exercises in his high-volume workout:
- Machine Bent-Over Rear Delt Flye
- Incline Bench Barbell Rear Delt Row
- Seated Dumbbell Lateral Raise
- Standing Dumbbell Lateral Raise
- Cable Side Lateral Raise
- Machine Dips
- Machine Overhead Triceps Extension
- Cable Superset — Reverse-Grip Pushdown & Overhand-Grip Pushdown
- One-Arm Machine Preacher Curl
- One-Arm Cable Curl
[Related: Barbecued Meat Is Samson Dauda’s Go-To Meal Prep Option For His Olympia Prep]
Meal Three
- Rice Flakes — 400 grams
- Raspberry — 80 grams
- Protein Isolate — 50 grams
Meal Three Macronutrients
- Protein — 49 grams
- Carbs — 82 grams
- Fats — Four grams
- Calories — 567
Kalecinski returned to coach Kienzl’s home for his post-training meal and ate the same foods from his pre-workout meal, minus the caffeine.
Meal Four
- Rice — 50 grams
- Chicken — 150 grams
- Vegetables — 100 grams
Meal Four Macronutrients
- Protein — 40.2 grams
- Carbs — 42 grams
- Fats — Three grams
- Calories — 361.5
Before setting out to explore Austria, Kalecinski ate chicken breast, rice, and veggies.
Meal Five
- Baked Potato — 250 grams
- Chicken — 150 grams
- Vegetables — 100 grams
Meal Five Macronutrients
- Protein — 41.25 grams
- Carbs — 42 grams
- Fats — 1.75 grams
- Calories — 368.5
Kalencinski went to his coach’s favorite restaurant for the fourth meal of the day. However, the in-prep bodybuilder ate his pre-cooked meal while his coach devoured his favorite dish.
Meal Six
- Steak Tartare — 200 grams
- Eggs — Two
Meal Six Macronutrients
- Protein — 59 grams
- Carbs — One gram
- Fats — 20 grams
- Calories — 404
Kalencinski’s final meal of the day included steak tartare and scrambled eggs. A 2015 MDPI study showed that consuming more than 37 grams of protein before bedtime can “improve overnight muscle protein synthesis, morning metabolism, and satiety.” (1)
Total Macronutrients
- Protein — 340 grams
- Carbs — 359 grams
- Fats — 47 grams
- Calories — 3,377
[Related: Mr. Olympias Unite — Arnold Schwarzenegger and Ronnie Coleman Train Together at Gold’s Gym Venice]
[Related: Mixed Martial Artist Josh Barnett and Mike O’Hearn’s 4 Training Tips for Young Lifters]
Road to the 2023 Olympia
Kalecinski’s bodybuilding career is on an upward trajectory. He placed fourth at his Olympia debut in 2021 and won the bronze in 2022. He will next compete at the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL, aiming to dethrone the four-time and reigning Classic Physique Olympia champ Chris Bumstead.
References
- Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015 Apr 9;7(4):2648-62. doi: 10.3390/nu7042648. PMID: 25859885; PMCID: PMC4425165.
Featured image: @the.miraclebear on Instagram
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