Urs Kalecinski is a German bodybuilder that competes within the Traditional Physique division of the IFBB Professional League. The 24-year-old has already gained important expertise within the elite circuit at a comparatively younger age. 2021 proved to be a profitable yr for “The Miracle Bear” as he positioned second on the 2021 IFBB Excessive Bodybuilding and Health Professional after which went on to win the 2021 Tampa Professional. The win earned him his maiden Olympia qualification. The German prospect made essentially the most of this chance and completed fourth on the 2021 Olympia.

Kalecinski has had a profitable aggressive season in 2022 as nicely. The 24-year-old competed on the 2022 Arnold Traditional, the place he completed third. He then went on to win the 2022 Boston Professional and the 2022 Kuwait Traditional Professional. Kalecinski will try and construct on this momentum and finish the yr by additional bettering his standing on the 2022 Olympia.

‘The Miracle Bear’ has now began his prep for the 2022 Olympia below the tutelage of famed bodybuilding coach Stefan Kienzl. Lately, he shared the present weight-reduction plan that’s serving to him ‘get shredded’. So with out additional delay, let’s see what’s fueling Kalecinski’s physique.

Urs Kalecinski’s 2022 Olympia prep weight-reduction plan

Kalecinski began the competitors prep precisely two weeks earlier than recording this video. Whereas his caloric consumption continues to be excessive, his weight is transferring in the precise route. The 2022 Kuwait Professional champ’s weight tracker app confirmed that he weighed 123 kilograms on July 8 and has now dropped to 115.3 kilograms.

“I misplaced fairly some weight in comparison with my peak low season weight. However that’s common for the start of the prep to lose the burden quick.”

Kalecinski flaunted his new fridge delightfully and proceeded to share his weight-reduction plan for this yr’s Olympia.

Meal 1

The primary meal of Kalecinski’s day consists of oats, omelet, and berries. He generally switches the berries with apples. Kalecinski sprinkles a beneficiant quantity of cinnamon powder on his oatmeal to enhance its style. The 24-year-old omits synthetic sweeteners from his prep weight-reduction plan, and additions just like the cinnamon powder make the meals that rather more gratifying.

“The one synthetic sweeteners I take are from my whey, pre-workouts, and EAA…” Kalecinski added.

The primary meal of the day included:

• Oats: 80 grams (9.6 grams Protein, 52.8 grams Carbohydrates, 7.92 grams Fat) – 319.2 Energy
• An egg white omelet: 8 no.s (27.68 grams Protein, 1.60 grams Carbohydrates, 0.0 grams Fat) – 125.28 Energy and entire eggs: 2 no.s (13.4 grams Protein, 0.80 grams Carbohydrates, 11.80 grams Fat) – 162 energy
• Blueberries and raspberries: 120 grams (0.33 grams Protein, 13.2 grams Carbohydrates, 0.696 grams Fat) – 66 Energy
• Complete macronutrient consumption: 51 grams Protein, 68.4 grams Carbohydrates, 20.4 grams Fat
• Complete caloric consumption: 672.48 Energy

The ‘carb sleepiness’ kicked in as quickly as Urs completed 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 earlier than the exercise. As of now, Kalecinski trains his chest and triceps as soon as per week, presumably as a result of the first focus presently is to develop the again. The second meal is modest rice flakes combined in water and topped with cinnamon. It was accompanied by raspberries and whey protein isolate mixture of two completely different flavors with a tiny quantity of water.

• Rice flakes: 80 grams (5.92 grams Protein, 60 grams Carbohydrates, 1.76 grams Fat) – 280.80 Energy
• Raspberries: 150 grams (1.65 grams Protein, 10.8 grams Carbohydrates, 1.35 grams Fat) – 72 Energy
• Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fat) – 177.5 Energy
• Complete macronutrient consumption: 48.22 grams Protein, 71.95 grams Carbohydrates, 4.26 grams Fat
• Complete caloric consumption: 530.3 Energy

This meal primarily offered proteins and carbohydrates and was very low in fat as Urs wanted the burst of power to gas his exercise. Meals with larger fats content material are often heavier, and subsequently they’re greatest averted earlier than exercises. He drank the pre-workout system 40 to 45 minutes earlier than heading to the fitness center.

Urs Kalecinski 2022 Olympia Push Day Exercise

On today, Kalecinski went by an intense push day exercise that consisted of:

Meal 3

This was the post-workout meal after the extraordinary push day. For the reason that preparation must be performed after a tiring exercise, this meal incorporates easy-to-cook recipes. Kalecinski rapidly completed the meal that consisted of:

• Corn flakes: 100 grams (7.40 grams Protein, 75 grams Carbohydrates, 2.20 grams Fat) – 351 Energy
• Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fat) – 177.5 Energy
• Complete macronutrient consumption: 48.05 grams Protein, 76.15 grams Carbohydrates, 3.35 grams Fat
• Complete caloric consumption: 528.5 Energy

Meal 4, Meal 5, and Meal 6

The fourth and fifth meals of the day are rice, meat, and veggies. He likes to change between hen, beef, and fish for these meals. Nonetheless, the 24-year-old had hen on this explicit day. The 2022 Boston Professional champ eats greens which have lower than 5 grams of carbohydrates, and similar to with the protein, he prefers to change between completely different greens. All in all, the meals consisted of:

• Rice: 70 grams (5.18 grams Protein, 52.50 grams Carbohydrates, 1.54 grams Fats) – 245.70 Energy
• Rooster/Beef/Fish: 150 grams (33 grams Protein, 0 grams Carbohydrates, 1.5 grams Fat) – 153 Energy
• Greens: 100 grams (3.5 grams Protein, 4.3 grams Carbohydrates, 0.2 grams Fat) – 33 Energy
• Complete macronutrient consumption: 41.68 grams Protein, 56.8 grams Carbohydrates, 3.24 grams Fat
• Complete caloric consumption: 431.7 Energy

Kalecinski completed the fourth meal and went about his day doing workplace work. At sunset, it was time for him to have the fifth meal, after which he headed out for a stroll. Kalecinski acknowledged that night walks calm him down and assist with digestion. He recommended that these with digestive points—particularly in the course of the low season—ought to attempt incorporating post-meal walks into their day by day routine. He consumed the sixth meal after the stroll. All of those meals had the same mixture of rice, meat, and greens.

Meal 7

Kalecinski’s ultimate meal earlier than mattress has zero carbohydrates and solely consists of fat and protein. Fat induce higher sleep and assist in sluggish protein digestion, protecting late-night starvation pangs at bay. The German’s final meal of the day consisted of:

• An egg white omelet: 8 no.s (27.68 grams Protein, 1.60 grams Carbohydrates, 0.00 grams Fat) – 125.28 Energy and entire egg – 1 No.s (6.70 grams Protein, 0.40 grams Carbohydrates, 5.90 grams Fat) – 81 Energy
• Avocado: 100 grams (2 grams Protein, 9 grams Carbohydrates, 15 grams Fat) – 160 Energy
• Complete macronutrient consumption: 36.38 grams Protein, 11 grams Carbohydrates, 20.9 grams Fat
• Complete caloric consumption: 366.28 Energy

Coach Kienzl is pleased with the progress his pupil has made to date. With Kienzl’s steering, constructive criticism, an ideal weight-reduction plan plan, and an unparalleled work ethic, Kalecinski actually has all of the components to take his profession to the following degree and current a formidable problem to reigning Traditional Physique Olympia champion Chris Bumstead on the 2022 Olympia, scheduled for Dec. 15-18 in Las Vegas, NV.

You possibly can watch the total video right here, courtesy of Urs Kalecinski’s YouTube channel: