What’s the Diet Urs Kalecinski Used to Win Bronze at the 2023 Classic Physique Olympia?
For the second straight year, German bodybuilder Urs Kalecinki ranked third overall at the Classic Physique Olympia behind five-time champion Chris Bumstead and runner-up Ramon Rocha Queiroz. Kalecinski had an intense prep for the 59th edition of the Olympia, including training arms with Bumstead during peak week. Five days out from the biggest show of the year, on Nov. 1, 2023, Kalecinski uploaded a full day of eating vlog to his YouTube channel, displaying the diet he used to help cut 26 pounds to make weight before stepping on stage in Orlando on Nov. 4, 2023.. Check it out below:
[Related: 2023 Olympia Results — Complete Official Scorecards]
]Kalecinski’s Olympia Meal Prep
Earlier in the German bodybuilder’s prep, he had to shed weight cap for the 220-pound cap at his height in the Classic Physique division. To do so, Kalecinski cut his food intake significantly and increased his cardio. Kalecinski ate six meals containing a total of 340 grams of protein, 359 grams of carbs, 47 grams of fats, and 3,377 calories. He consumed high-protein foods, such as chicken and steak, complex carbohydrates like rice and oats, fruits, and veggies, and supplemented with whey protein to hit these targets.
Below, we’ll dive into what he ate less than one week out before Olympia 2023. Here’s a list of the foods he used to prep for the week:
- Rice
- Oats
- Potatoes
- Asparagus
- Chicken
- Egg Whites
- Eggs
- Baby Spinach
- Blueberries
- Raspberries
The chicken in his diet is cut to remove any excess fat and then sits in the pan with a bit of salt and pepper. In addition to asparagus, Kalecinski eats baby spinach mixed with egg whites as part of his daily veggies. He also added chili spice seasoning to the veggie protein mix, which he claims helps with fat-burning. Kalecinski added various other seasonings to the mix, like lemon pepper, for flavor.
With his meals, Kalecinski has psyllium husks to aid his digestion. For the Classic Physique division, a narrow waist is critical to place well. Even though much of one’s waist size is predetermined genetically, one can control one’s digestion to help make it appear narrower via more controlled posing. Therefore, supplements like glutamine and collagen can help, and he is careful with his food selection.
The meals are broken up into Tupperware to be eaten throughout the day as follows:
Meal One — Breakfast
- 100 grams of Oats — 12 grams of protein, 66 grams of carbs, 9.9 grams of fat, 399 calories
- 10 Egg Whites — 34.60 grams of protein, 2 grams of carbs, 0 grams of fat, 156.60 calories
- One Egg — 6.7 grams of protein, 0.40 grams of carbs, 5.90 grams of fat, 81 calories
- One Apple — 0.34 grams of protein, 13.2 grams of carbs, 0.70 grams of fat, 66 calories
Total Macros
- Protein — 53.64 grams
- Carbs — 81.6 grams
- Fat — 16.5 grams
- Calories —- 702.6 calories
Before meal one, Kalecinski consumes 200-400 milliliters of water, coffee, and curcumin supplements to start the day. Kalecinski’s breakfast is a good mix of carbs — oats and an apple — and protein — an egg and egg whites.
Meals Two & Three — Pre-Workout & Post-Workout
- 100 grams of Rice Cakes — 7.4 grams of protein, 75 grams of carbs, 2.2 grams of fat, 351 calories
- 80 grams of Raspberries — 0.88 grams of protein, 5.76 grams of carbs, 0.72 grams of fat, 38.4 calories
- 50 grams of Isolate Protein — 40.65 grams of protein, 1.15 grams of carbs, 1.15 grams of fat, 177.5 calories
Total Macros
- Protein — 48.93 grams
- Carbs — 81.91 grams
- Fat — 4.07 grams
- Calories — 566.9 calories
The 2023 Olympia Classic Physique bronze medalist had a pre-workout shake and rice pudding cake with 50 grams of isolate protein and cinnamon. Kalecinski consumes 150-200 grams of that protein supplement daily during the off-season. After crushing a shoulder and triceps workout, “The Miracle Bear” consumes the same food as he did his workout for his post-workout meal.
Urs Kalecinksi’s Shoulder & Triceps Workout
Below is the shoulder and triceps exercise Kalecinski did less than a week out from gracing the stage of Olympia:
- Reverse Pec Deck Fly
- Bent-Over Single-Arm Cable Lateral Raise
- Supine Face Pull
- Single-Arm Cable Lateral Raise
- Machine Lateral Raise
- Dumbbell Lateral Raise
- Cable Triceps Pushdown
- Cable Single Arm-Overhead Triceps Extension
- Cable Overhead Triceps Extension
Meal Four
- 150 grams of Chicken — 33 grams of protein, 0 grams of carbs, 1.5 grams of fat, 153 calories
- Rice — 5.18 grams of protein, 52.5 grams of carbs, 1.54 grams of fat, 245.7 calories
- 100 grams of Vegetables — 3.5 grams of protein, 4.3 grams of carbs, 0.2 grams of fat, 33 calories
Total Macros
- Protein — 41.7 grams
- Carbs — 56.8 grams
- Fat — 3.24 grams
- Calories — 431.7
Meal four is purely protein and vegetables.
Meal Five — Dinner
- 500 grams of Potato — 9.5 grams of protein, 75 grams of carbs, 0.05 grams of fat, 365 calories
- 150 grams of Chicken — 33 grams of protein, 0 grams of carbs, 1.5 grams of fat, 153 calories
- 100 grams of Vegetables — 3.5 grams of protein, 4.3 grams of carbs, 0.2 grams of fat, 33 calories
Total Macros
- Protein — 46 grams
- Carbs — 79.3 grams
- Fats — 1.75 grams
- Calories — 551
Dinner is a little heavier for Kalecinski than his prior meal, adding potatoes to help his muscles replenish the glycogen burned during his shoulder workout.
Meal Six
- Chicken — 33 grams of protein, 0 grams of carbs, 1.5 grams of fat, 153 calories
- Vegetables — 3.5 grams of protein, 4.3 grams of carbs, 0.2 grams of fat, 33 calories
Total Macros
- Protein — 36.5 grams
- Carbs — 4.3 grams
- Fats — 1.7 grams
- Calories — 186
Meal Seven
- 400 grams of Almond Milk — 1.6 grams of protein, 0 grams of carbs, 4.4 grams of fat, 52 calories
- 30 grams of Almond Nuts — 8.7 grams of protein, 3.6 grams of carbs, 14.47 grams of fat, 185.4 calories
- 50 grams of Isolate Protein — 40.65 grams of protein, 1.15 grams of carbs, 1.15 grams of fat, 177.5 calories
Total Macros
- Protein — 50.95 grams
- Carbs — 4.75 grams
- Fats — 20.25 grams
- Calories — 414.9
Compared to his other meals, meal seven contains more fats.
Macronutrient Total
- Protein — 339.39 grams
- Carbs — 420.57 grams
- Fats — 51.8 grams
- Calories — 3,594.75
Kalecinksi’s nutritional breakdown looks similar to how it did a few months prior when he began his cut. It wasn’t enough to dethrone Bumstead, but Kalecinski’s dedication made him a back-to-back Classic Physique Olympia bronze medalist and certainly a top contender for the 2024 Olympia on Oct. 10-13, 2024, in Las Vegas, NV, which his third-place finish already qualified him for.
Featured image: @the.miraclebear on Instagram
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