Bodybuilder Urs Kalisinski shares a 3,500-calorie diet and one-day workout to get shredded for the 2022 Olympia - Fitness Volt

Bodybuilder Urs Kalisinski shares a 3,500-calorie diet and one-day workout to get shredded for the 2022 Olympia – Fitness Volt

Urs Kalecinski is a German bodybuilder who competes in the Classic Physique division of the IFBB Pro League. The 24-year-old has already gained a lot of experience in the elite circuit at a relatively young age. 2021 proved to be a successful year for “The Miracle Bear” as he finished second in the 2021 IFBB Extreme Bodybuilding & Fitness Championship and then went on to win the 2021 Tampa Pro. The win earned him his first Olympic qualification. The German prospect took advantage of this opportunity and finished fourth at Olympia 2021.

Kalecinski also had a successful competitive season in 2022. The 24-year-old competed in the 2022 Arnold Classic, where he placed third. He then won the 2022 Boston Pro and 2022 Kuwait Classic Pro. Kalecinski will try to build on this momentum and end the year by further improving his standing at the 2022 Olympia.

The ‘Miracle Bear’ has now started its preparations for the 2022 Olympia under the tutelage of the famous bodybuilding coach Stephen Kinzel. Recently, he has been involved in the current diet which helps him to “shred”. So without further delay, let’s see what nourishes Kalesinsky’s body.

Preparatory Olympic Diet for Urs Kalisinsky for 2022

Kalecinski started preparing for the competition exactly two weeks before this video was recorded. While his calorie intake is still high, his weight is moving in the right direction. The weight tracker app for the 2022 Kuwait Pro Champ showed that he weighed 123kg on July 8th and has now dropped to 115.3kg.

“I have lost some weight compared to my off-season peak. But this is usual early in the preparation for rapid weight loss.”

Kalisinski delightfully flaunted the new refrigerator and proceeded to share his diet at this year’s Olympia.

Meal 1

Kalecinski’s first meal of the day includes oats, omelets, and berries. Sometimes he swaps the berries for apples. Kalesinsky sprinkles a generous amount of cinnamon powder over the oatmeal to improve its taste. The 24-year-old skips artificial sweeteners from his diet, and additives like cinnamon powder make food more enjoyable.

“The only artificial sweeteners I take are from whey, pre-workouts, EAA…” added Kalisinski.

The first meal of the day included:

  • Oats: 80 grams (9.6 grams protein, 52.8 grams carbs, 7.92 grams fat) 319.2 calories
  • Egg white omelette: 8 no (27.68g protein, 1.60g carbs, 0.0g fat) – 125.28 calories and Whole eggs: 2 count (13.4 g protein, 0.80 g carb, 11.80 g fat) – 162 calories
  • Blueberries and berries: 120g (0.33g protein, 13.2g carbs, 0.696g fat) – 66 calories
  • Total Macronutrient Intake: 51g protein, 68.4g carbs, 20.4g fats
  • Total calories ingested: 672.48 calories

The “carb drowsiness” started as soon as Urs finished his meal, and proceeded to take a 30-minute nap.

second meal

Kalisinski ate her second meal of the day after her nap and before her workout. As of now, Kalecinski trains his chest and triceps once a week, probably because the primary focus currently is back development. The second meal is humble rice flakes mixed with water and topped with cinnamon. It was accompanied by a raspberry and whey protein isolate blend of two different flavors with a small amount of water.

  • rice flakes: 80 grams (5.92 grams protein, 60 grams carbs, 1.76 grams fat) – 280.80 calories
  • raspberry: 150g (1.65g protein, 10.8g carb, 1.35g fat) – 72 calories
  • Whey protein isolate: 50 grams (40.65 grams protein, 1.15 grams carbs, 1.15 grams fat) 177.5 calories
  • Total Macronutrient Intake: 48.22g protein, 71.95g carbs, 4.26g fat
  • Total calories ingested: 530.3 calories

This meal primarily offered protein and carbs and was so low in fat that Urs needed a boost of energy to fuel his workout. Meals that are high in fat are usually heavier, and therefore it is best to avoid them before a workout. Drink the pre-workout formula 40 to 45 minutes before heading to the gym.

Urs Kalecinski 2022 Olympia Push Day . Exercise

On this day, Kalecinski underwent an intense push-day workout consisting of:

Meal 3

This was my post-workout meal after an intense payday. Since the preparation has to be done after a hard workout, this meal includes easy-to-cook recipes. Kalesinsky quickly finished the meal, which consisted of:

  • corn chips: 100g (7.40g protein, 75g carbs, 2.20g fat) – 351 calories
  • Whey protein isolate: 50 grams (40.65 grams protein, 1.15 grams carbs, 1.15 grams fat) 177.5 calories
  • Total Macronutrient Intake: 48.05g protein, 76.15g carbs, 3.35g fat
  • Total calories ingested: 528.5 calories

The fourth meal, the fifth meal, and the sixth meal

The fourth and fifth meals of the day are rice, meat and vegetables. He likes to switch between chicken, beef and fish in these meals. However, the 24-year-old had chicken on this very day. The 2022 Boston Pro champ eats vegetables with less than five grams of carbs, and just like with protein, he prefers to switch between different vegetables. In all, meals consisted of:

  • rice: 70g (5.18g protein, 52.50g carb, 1.54g fat) – 245.70 calories
  • Chicken / Beef / Fish: 150 g (33 g protein, 0 g carb, 1.5 g fat) – 153 calories
  • vegetables: 100g (3.5g protein, 4.3g carb, 0.2g fat) – 33 calories
  • Total Macronutrient Intake: 41.68g protein, 56.8g carbs, 3.24g fat
  • Total calories ingested: 431.7 calories

Kalesinsky finished the fourth meal and went about his day at work in the office. At sunset it was time for the fifth meal, after which he went out for a walk. Kalichinsky stated that walking in the evening calms him and helps with digestion. He suggested that those with digestive issues – especially in the off-season – should try incorporating a walk after a meal into their daily routine. Eat the sixth meal after walking. All of these meals contain a similar combination of rice, meat, and vegetables.

Meal 7

Kalecinski’s last bedtime meal contains no carbohydrates and consists only of fat and protein. Fat induces better sleep and helps slow protein digestion, preventing late-night hunger pangs. The last German meal of the day consisted of:

  • Egg white omelette: 8 no (27.68g protein, 1.60g carbs, 0.00g fat) – 125.28 calories and whole eggs Number One (6.70g protein, 0.40g carb, 5.90g fat) – 81 calories
  • avocado: 100 grams (2 grams protein, 9 grams carbs, 15 grams fat) – 160 calories
  • Total Macronutrient Intake: 36.38g protein, 11g carbs, 20.9g fats
  • Total calories ingested: 366.28 calories

Coach Kenzel is happy with his student’s progress so far. With Kienzl’s guidance, positive criticism, the perfect diet plan, and unparalleled work ethic, Kalecinski surely has all the ingredients to take his career to the next level and present a formidable challenge to Classic Physique Olympia Champion Chris Bumstead at the 2022 Olympia, scheduled for… December 15-18 in Las Vegas, Nevada.

You can watch the full video here, courtesy of Urs Kalecinski YouTube channel:


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