Where one bulking season ends, a dieting phase begins. Slovakian Pro bodybuilder Michal “Krizo” Križánek recently described his mass-building eating regime with viewers of his YouTube channel.
After a decent 2022 competition run, Križánek launched his off-season gains with an aggressive bulking strategy — crushing the scales with his 300-pound physique at one point. However, that was short-lived due to a lack of appetite.
Križánek tried to increase his food intake again, but stomach issues forced him to focus on quality over quantity. The 34-year-old shared his plans to lean out for upcoming pro shows come April 2024. Watch the nine-minute breakdown of Krizo’s bulking plan below:
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While making quick work of his plans to emerge from amateur shows into pro bodybuilding ranks, Križánek’s standout physique generated quite the gossip. He earned IFBB Pro League status in October 2022 with a win at the Amateur Olympia Italy show in Rome.
Shortly after, the 6’1” athlete prevailed at the 2022 EVLS Prague Pro to qualify for his debut at the 2022 Olympia where he placed 12th overall. Then, Križánek’s 2023 Empro Classic victory qualified for the 2023 Mr. Olympia, finishing seventh — an improvement of five ranks.
Meal 1: Breakfast
Križánek’s typically wakes up between 7-8:30 a.m. His day usually starts with five whole eggs (omelette or scrambled) for their anabolic nutritional profile. He dabbles in a yellowish Slovakian-aged cheese made from skim milk for additional protein. His carb fix comes from 120 grams of oatmeal with 30 grams of honey as a sweetener.
Meal 2: Pre-Workout Mass Gainer Shake
Liquid calories are a gift from the muscle-building gods, especially when a bodybuilding career depends on it.
I have it so my stomach isn’t so full.
Križánek relies on the convenience of pre-formulated mass gainer shakes to meet daily nutritional requirements. He aims for 63 grams of protein, 60-70 grams of carbs, and more than 10 grams of fat per serving.
Protein powder supplements, particularly whey, digest faster than whole meals, which allows for a quicker return to training. Plus, research shows heaps of potential benefits from swigging a protein shake when paired with adequate lifting efforts. (1)
Intra-Workout Drink
Križánek sips an intra-training beverage, supplying 60 grams of fast-acting carbohydrates during training sessions. A carb drink restocks the muscles with glycogen (i.e., fuel) and helps maintain athletic performance. (2)
Meals 3 and 4: Post-Workout
Roughly 30 minutes following a workout, Križánek downs another 160 grams of mass gainer. Then an hour later, he eats 250 grams of salmon, 120 grams of cream of rice, and some veggies.
Meal 5: Proteins
Križánek prefers non-beef meats like chicken breasts or veal; all grilled. Depending on how stuffed he feels, Krizo will opt for rice, potatoes, or protein pudding to accompany his vegetables.
Meal 6: Meat and Plant-Based
Approaching the day’s end, Krizo keeps it light with some chicken or fish with veggies and fruit. This ought to be easier on the stomach as he winds down for the evening and prepares for some shut-eye.
Meal 7: Pre-Bedtime and Midnight Munchies
Before hitting the sack, Krizo delights in a serving of quark — a soft, creamy type of cheese made from cow’s milk, paired with a protein shake. But if he gets bored of that combo, a mass gainer shake it is!
Križánek doesn’t have a specific eating time before going to sleep. He can doze off straight after a meal and sometimes grabs a midnight snack.
Calorie and Macronutrient Breakdown
Križánek provided the total calories and macronutrients for the entire day, which we’ve listed below:
I don’t really count fats.
Križánek has his routine down to a “T,” so neglecting to track his fat intake doesn’t seem to hurt the top-10 Olympia finisher. He doesn’t use apps to count calories, either. Habit is all he needs.
The priority is to have enough protein. That is the base for building muscle.
Križánek doesn’t believe in a high-carb mass-gaining diet. “When I see some people having 1,000 grams of carbs, they must be spending night and day on the toilet.”
Regarding restaurants, Križánek is skeptical about giving outside establishments his hard-earned money. “I usually only get disappointed. Because I’m looking forward to it, spend a ton of money on it. Then if I get some crap food, I feel like crying,” said Križánek. “I’d step on the chef’s head,” the elite athlete jokingly added.
Supplements and 5 Liters of Tea Every Day
The last topic of the Q&A involved supplements. Križánek has a modest supplement regime of vitamin complex, magnesium, and probiotics. For massive pumps, he takes citrulline and arginine before clinging iron.
Križánek drinks at least five liters of tea daily, mainly for the potential cleansing benefits. Krizo hardly drinks plain water. However, he’s not dehydrated, since tea is brewed in water to begin with.
What’s Next for Krizo?
Krizo is expected to return to the competitive stage at the Empro Classic in June 2024, which he won in 2023 to qualify for the Olympia. However, many hope for a head-to-head battle with 2021 Arnold Classic champ Nick Walker at the 2024 New York Pro on May 18, 2024.
With a win at either, Križánek will punch his ticket to the 2024 Mr. Olympia set for Oct. 10-13, 2024, in Las Vegas, NV.
Reference
- Ambulkar P, Hande P, Tambe B, Vaidya VG, Naik N, Agarwal R, Ganu G. Efficacy and safety assessment of protein supplement – micronutrient fortification in promoting health and wellbeing in healthy adults – a randomized placebo-controlled trial. Transl Clin Pharmacol. 2023 Mar;31(1):13-27. doi: 10.12793/tcp.2023.31.e1. Epub 2023 Mar 2. PMID: 37034123; PMCID: PMC10079511.
- Stearns, R. L., Emmanuel, H., Volek, J. S., & Casa, D. J. (2010). Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(8), 2192–2202. https://doi.org/10.1519/JSC.0b013e3181ddfacf
Featured Image: @ifbb_pro_michalkrizokrizanek on Instagram
