Bodybuilder Michal ‘Krizo’ Krizanek continues to bulk up in pursuit of his 2024 Mr. Olympia qualification. In a recent YouTube video, Krizo walked fans through a full day of eating and also revealed his supplement stack.
After notching a 12th-place debut on the 2022 Mr. Olympia stage, fans quickly took notice of Michal Krizo’s potential, symmetry, and freakish muscularity. In 2023, Krizo proved himself as a dangerous Open star with a big win at the 2023 Empro Classic Pro. In a massive jump up the rankings, Krizo stormed the 2023 Olympia stage and secured seventh place, a career-high.
Even though he tested his mettle at the 2023 EVLS Prague Pro, Krizo was unable to defeat Samson Dauda on the scorecards. If he hopes to compete on the Mr. Olympia stage in October, Krizo must earn a Pro show victory by September 15. Preparing for another contest obligation, Krizo talked about how he fuels his body for the stage.
Michal Krizo Shares 4,500 Calorie Bulking Diet and Daily Supplements
Find Krizo’s full day of eating below:
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Meal 1
- 5 eggs (omelette or scrambled eggs’
- Olomoucky Syrecek (Czech product – cheese with high protein content)
- 120 grams of oat meal
- 30 grams of honey
Krizo admits he has reduced his food due to some temporary stomach issues.
“Since I was eating a bit more about a week ago but I had some issues with my stomach so I reduced the food a little bit. Now, I try to eat more quality food.”
Pre-Workout + Post-Workout Shake
- 140 grams of Jumbo Hardcore (63 grams of protein, 70 grams of sugar)
For his first workout of the day, Krizo consumes a protein shake before and after.
“Which is great values, it’s almost like a legitimate meal. It’s from Scitec, banana, and yogurt [flavor],” said Krzio. “That is my pre-workout meal. I have it so my stomach isn’t too full. Then I go work out. I drink around 70 grams of VitarGo during workout.”
“I have another 160 grams of gainer again after the workout [Jumbo Hardcore],” shares Krizo.
Meal 2
- 250 grams of salmon
- 120 grams of cream of rice
- vegetables
Meal 3
- 250 grams of Chicken breasts or finer meat like veal
- vegetables
- rice or potatoes
- protein pudding
The Slovakian star likes lighter meat and generally prefers to eat fish or chicken over beef.
“I prefer lighter meat, no beef, for example,” adds Krizo. “Everything grilled. And depending on how full I am feeling, I might have either rice or potatoes or I just have a protein pudding with this meal.”
Meal 4
- Chicken or fish
- vegetables
- fruit
Meal 5
- Quark (soft cheese)
- protein shake (casein)
All in all, Krizo said his typical diet ranges from 4,500-5,000 calories a day and he spaces each meal out by two hours.
“All this would be around 4,500-5,000 calorie intake throughout the day. About 400 grams of protein daily. Carbs also around 400 grams. And I don’t usually count fats. At least 100 grams of fats for sure.”
“Two hours between meals,” adds Krizo. “I watched Jay Cutler and how much he used to eat. And he used to have some 400 grams of carbs constantly. He didn’t do that much. And I am also a proponent of not overdoing carbs too much. I think he used to have 400 grams of potatoes per meal with 450 grams of meat.”
As for his supplement intake, Krizo takes citrulline and arginine before training. Upon waking up, he utilizes a vitamin complex, magnesium, and probiotics.
“I have citrulline and arginine before the workout. After I wake up I have a vitamin complex. I also have magnesium with it and probiotics. I drink tea all day I forgot to mention.”
“It’s not fun [my diet] to eat this much. Can’t wait for the diet.”
Krizo has kept fans up to date on his progress as he sets his sights on his next competition. Training six days a week now, Krizo blasted his biceps and triceps with a hardcore workout in preparation for the future. Boasting some of the biggest arms in the league, he remains one of the sport’s most promising talents.
All roads lead to the 60th anniversary 2024 Mr. Olympia competition which will take place October 10-13 later this year. Fans hope to hear about Krizo’s next competition on the horizon soon.
Watch the full video from Michal Krizo’s YouTube channel below:
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