Bodybuilder Michal ‘Krizo’ Krizanek is gearing up for his return to the bodybuilding stage in 2025. On April 2, 2025, he broke down his high-protein full day of eating in prep for the 2025 Pittsburgh Pro.
Michal Krizo is aiming for redemption after he encountered a couple of speed bumps in his last season. He took bronze at the 2024 Empro Classic Pro, trailing behind Behrooz Tabani and two-time Arnold Classic champ William ‘The Conqueror’ Bonac. However, his mission to hit the Olympia stage was halted after he injured his shoulder, which required surgery on two tendons.
From intense training sessions to locked-in nutrition, Krizo intends to showcase his best when he makes it back onstage. Inviting fans on the journey, he’s walking through the foods helping him prepare for his first contest of 2025.
Michal Krizo Breaks Down Contest Prep Diet 6 Weeks from 2025 Pittsburgh Pro
Find his full meals courtesy of his recent YouTube video below:
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Meal 1
- 11 egg whites
- mushrooms
- 120 grams cream of rice
- 15 grams protein powder
- 1 banana
At 9 a.m., Krizo kicked off his day with a hearty breakfast made mostly of egg whites and cream of rice.
“Sure, I do all of it [season my food]. I even had somebody asking whether I can use pepper like that. You crazy? Pepper’s got no calories. It’s not like eating a sauce. You’re not gonna eat 100 or 300 grams of pepper a day.”
“The first meal, yes. I should be doing ardio and all this but I don’t care while I’m here,” he shared. “Yes, holiday mood.”
Meal 2
- 125 grams white rice
- 250 grams (raw weight) chicken breast
Krizo moved on to his next high-protein meal hours later.
“250 grams of chicken breast is around 50 grams of protein.”
Meal 3
- 125 grams white rice
- 250 grams (raw weight) chicken breast
His third meal was a copy of his second, just rice and chicken, equal to about 50 grams of protein.
Meal 4
- 250 grams (cooked) potatoes
- 250 grams skinless salmon
After a quick trip to the grocery store, Krizo plated up his pre-workout meal, where he enjoyed salmon even though quality cuts are hard to come by in Slovakia.
“That’s meal number four, then I’ll go work out.”
Meal 5
- salmon
- broccoli
- zucchini
His post-workout dinner was salmon and broccoli.
“This is a post-workout. These are my carbs after training. I am improvising today since I am not home.”
Meal 6
- quark
- 1 apple
He finished off the day with his usual nighttime snack of quark and an apple.
“My treat for the day.”
If Krizo wants to leave Pittsburgh with his hand raised, he’ll have a star-studded lineup to get past. In addition to Nick Walker, Martin Fitzwater, and Vitaliy ‘Good Vito’ Ugolnikov, he’d also need to outpoint former two-division Mr. Olympia Derek Lunsford on the scorecards.
The wait for the Pittsburgh Pro is quickly coming to an end. Fans can’t wait to see who will be crowned champion when the event returns from May 10-11.
Watch the full video from the KRIZO YouTube channel below:
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