Urs Kalecinski placed third at the 2024 Classic Physique Olympia. Now that six-time champion Chris Bumstead is retired, Kalecinski’s star could shine brighter than before.
His top-three finish at the 2024 Olympia secured him an automatic qualification for the 2025 Olympia. He is enjoying his offseason and using it as an opportunity to add more size to his already impressive physique before he begins his next contest prep.
Urs Kalecinski’s Daily Macro Summary
- Calories — 3,330
- Fat — 46 grams (13 percent)
- Carbohydrates — 415 grams (51 percent)
- Protein — 294 grams (36 percent)
Kalecinski’s percentages are close to the verified percentages of 55-60 percent carbohydrates, 25-30 percent protein, and 15-20 fats that experts feel bodybuilders should follow for hypertrophy. (1)
Kalecinski shared a glimpse into a full day of eating in Dubai, UAE:
While filming his full day of eating, “The Miracle Bear” was not home and had several commitments, so he had to balance eating seven meals around.
“Things don’t always run perfectly,” Kalecinski expressed. “The important thing is to make your day as perfect as possible and teach yourself to be consistent.”
Meal 1
Kalecinski’s day began with a blood test requiring an empty stomach. Afterward, he prepared a drink with glutamine, creatine, collagen, and leucine. Glutamine was for digestion and intestinal mucosa formation. Research validates that glutamine can help process calories and gut barrier function. (2)
Kalecinski’s first meal was what he called a “monster mash,” a combination of oatmeal and eggs, after cardio but before his first of two daily training sessions.
Meal 2
Kalecinski’s second meal — post-workout — consisted of 100 grams of cream of rice and 50 grams of whey protein isolate. After returning to his room, Kalecinski showed the camera a cooler with vegetables, potatoes, rice, fish, beef, and chicken. Having his food prepared and stored helps make scheduling meals easier.
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Meals 3 & 4
With all the available food, Kalecinski’s third meal was 500 grams of potatoes with vegetables and 150 grams of chicken. His fourth meal included 100 grams of rice, measured after being boiled, 200 grams of fish, and 100 grams of vegetables.
I don’t like the vegetables. I don’t like broccoli.
—Urs Kalecinski
Before his leg training, Kalecinski and his partner enjoy a cappuccino with almond milk.
Meals 5 & 6
Kalecinski’s second post-workout meal was the same as the first: 50 grams of whey isolate with 100 grams of cream of rice. He took in a magnesium supplement followed by more chicken, potatoes, and vegetables.
Meal 7
Kalecinski’s final meal comprised three whole eggs and five whites scrambled. Many bodybuilders abstain from having carbs with their final meal, feeling it helps avoid body fat gains. Studies have shown that the strategy can help improve metabolism. (3)
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References
- Lambert, C. P., Frank, L. L., & Evans, W. J. (2004). Macronutrient considerations for the sport of bodybuilding. Sports medicine (Auckland, N.Z.), 34(5), 317–327. https://doi.org/10.2165/00007256-200434050-00004
- Achamrah, N., Déchelotte, P., & Coëffier, M. (2017). Glutamine and the regulation of intestinal permeability: from bench to bedside. Current opinion in clinical nutrition and metabolic care, 20(1), 86–91. https://doi.org/10.1097/MCO.0000000000000339
- Sakamoto, T., Ueda, S. Y., & Nakahara, H. (2024). Effects of Short-Term Nighttime Carbohydrate Restriction Method on Exercise Performance and Fat Metabolism. Nutrients, 16(13), 2138. https://doi.org/10.3390/nu16132138
Featured Image: @the.miraclebear on Instagram
