Urs Kalecinski is a German bodybuilder that competes in the Classic Physique division of the IFBB Pro League. The 24-year-old has already gained significant experience in the elite circuit at a relatively young age. 2021 proved to be a successful year for “The Miracle Bear” as he placed second at the 2021 IFBB Extreme Bodybuilding and Fitness Pro and then went on to win the 2021 Tampa Pro. The win earned him his maiden Olympia qualification. The German prospect made the most of this opportunity and finished fourth at the 2021 Olympia.
Kalecinski has had a successful competitive season in 2022 as well. The 24-year-old competed at the 2022 Arnold Classic, where he finished third. He then went on to win the 2022 Boston Pro and the 2022 Kuwait Classic Pro. Kalecinski will attempt to build on this momentum and end the year by further improving his standing at the 2022 Olympia.
‘The Miracle Bear’ has now started his prep for the 2022 Olympia under the tutelage of famed bodybuilding coach Stefan Kienzl. Recently, he shared the current diet that is helping him ‘get shredded’. So without further delay, let’s see what’s fueling Kalecinski’s body.
Urs Kalecinski’s 2022 Olympia prep diet
Kalecinski started the competition prep exactly two weeks before recording this video. While his caloric intake is still high, his weight is moving in the right direction. The 2022 Kuwait Pro champ’s weight tracker app showed that he weighed 123 kilograms on July 8 and has now dropped to 115.3 kilograms.
“I lost quite some weight compared to my peak off-season weight. But that’s usual for the beginning of the prep to lose the weight fast.”
Kalecinski flaunted his new refrigerator delightfully and proceeded to share his diet for this year’s Olympia.
Meal 1
The first meal of Kalecinski’s day includes oats, omelet, and berries. He sometimes switches the berries with apples. Kalecinski sprinkles a generous amount of cinnamon powder on his oatmeal to improve its taste. The 24-year-old omits artificial sweeteners from his prep diet, and additions like the cinnamon powder make the food that much more enjoyable.
“The only artificial sweeteners I take are from my whey, pre-workouts, and EAA…” Kalecinski added.
The first meal of the day included:
- Oats: 80 grams (9.6 grams Protein, 52.8 grams Carbohydrates, 7.92 grams Fats) – 319.2 Calories
- An egg white omelet: 8 no.s (27.68 grams Protein, 1.60 grams Carbohydrates, 0.0 grams Fats) – 125.28 Calories and whole eggs: 2 no.s (13.4 grams Protein, 0.80 grams Carbohydrates, 11.80 grams Fats) – 162 calories
- Blueberries and raspberries: 120 grams (0.33 grams Protein, 13.2 grams Carbohydrates, 0.696 grams Fats) – 66 Calories
- Total macronutrient intake: 51 grams Protein, 68.4 grams Carbohydrates, 20.4 grams Fats
- Total caloric intake: 672.48 Calories
The ‘carb sleepiness’ kicked in as soon as Urs finished his meal, and he proceeded to take a 30-minute nap.
Meal 2
Kalecinski had the second meal of the day after the nap and before the workout. As of now, Kalecinski trains his chest and triceps once per week, presumably because the primary focus currently is to develop the back. The second meal is modest rice flakes mixed in water and topped with cinnamon. It was accompanied by raspberries and whey protein isolate mix of two different flavors with a tiny amount of water.
- Rice flakes: 80 grams (5.92 grams Protein, 60 grams Carbohydrates, 1.76 grams Fats) – 280.80 Calories
- Raspberries: 150 grams (1.65 grams Protein, 10.8 grams Carbohydrates, 1.35 grams Fats) – 72 Calories
- Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fats) – 177.5 Calories
- Total macronutrient intake: 48.22 grams Protein, 71.95 grams Carbohydrates, 4.26 grams Fats
- Total caloric intake: 530.3 Calories
This meal primarily provided proteins and carbohydrates and was very low in fats as Urs needed the burst of energy to fuel his workout. Meals with higher fat content are usually heavier, and therefore they are best avoided before workouts. He drank the pre-workout formula 40 to 45 minutes before heading to the gym.
Urs Kalecinski 2022 Olympia Push Day Workout
On this day, Kalecinski went through an intense push day workout that consisted of:
- Dumbbell bench press
- Smith machine incline bench press
- Machine overhead press
- Cable machine seated chest fly
- Seated overhead cable crossover triceps extension
- Unilateral machine chest press
- Seated cable lateral raise
- Triceps dips
- Wide-grip triceps pushdown
- Chest-supported dumbbell lateral raise
Meal 3
This was the post-workout meal after the intense push day. Since the preparation has to be done after a tiring workout, this meal incorporates easy-to-cook recipes. Kalecinski quickly finished the meal that consisted of:
- Corn flakes: 100 grams (7.40 grams Protein, 75 grams Carbohydrates, 2.20 grams Fats) – 351 Calories
- Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fats) – 177.5 Calories
- Total macronutrient intake: 48.05 grams Protein, 76.15 grams Carbohydrates, 3.35 grams Fats
- Total caloric intake: 528.5 Calories
Meal 4, Meal 5, and Meal 6
The fourth and fifth meals of the day are rice, meat, and veggies. He likes to switch between chicken, beef, and fish for these meals. However, the 24-year-old had chicken on this particular day. The 2022 Boston Pro champ eats vegetables that have less than five grams of carbohydrates, and just like with the protein, he prefers to switch between different vegetables. All in all, the meals consisted of:
- Rice: 70 grams (5.18 grams Protein, 52.50 grams Carbohydrates, 1.54 grams Fat) – 245.70 Calories
- Chicken/Beef/Fish: 150 grams (33 grams Protein, 0 grams Carbohydrates, 1.5 grams Fats) – 153 Calories
- Vegetables: 100 grams (3.5 grams Protein, 4.3 grams Carbohydrates, 0.2 grams Fats) – 33 Calories
- Total macronutrient intake: 41.68 grams Protein, 56.8 grams Carbohydrates, 3.24 grams Fats
- Total caloric intake: 431.7 Calories
Kalecinski finished the fourth meal and went about his day doing office work. At sundown, it was time for him to have the fifth meal, after which he headed out for a walk. Kalecinski stated that evening walks calm him down and help with digestion. He suggested that those with digestive issues—especially during the off-season—should try incorporating post-meal walks into their daily routine. He consumed the sixth meal after the walk. All of these meals had a similar combination of rice, meat, and vegetables.
Meal 7
Kalecinski’s final meal before bed has zero carbohydrates and only consists of fats and protein. Fats induce better sleep and aid in slow protein digestion, keeping late-night hunger pangs at bay. The German’s last meal of the day consisted of:
- An egg white omelet: 8 no.s (27.68 grams Protein, 1.60 grams Carbohydrates, 0.00 grams Fats) – 125.28 Calories and whole egg – 1 No.s (6.70 grams Protein, 0.40 grams Carbohydrates, 5.90 grams Fats) – 81 Calories
- Avocado: 100 grams (2 grams Protein, 9 grams Carbohydrates, 15 grams Fats) – 160 Calories
- Total macronutrient intake: 36.38 grams Protein, 11 grams Carbohydrates, 20.9 grams Fats
- Total caloric intake: 366.28 Calories
Coach Kienzl is happy with the progress his pupil has made so far. With Kienzl’s guidance, positive criticism, a perfect diet plan, and an unparalleled work ethic, Kalecinski certainly has all the ingredients to take his career to the next level and present a formidable challenge to reigning Classic Physique Olympia champion Chris Bumstead at the 2022 Olympia, scheduled for Dec. 15-18 in Las Vegas, NV.
You can watch the full video here, courtesy of Urs Kalecinski’s YouTube channel:
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