Michal ‘Krizo’ Krizanek is gearing up for his first contest of the season. On Feb. 23, he broke down his current diet ahead of the 2026 Arnold Classic. Then he revealed his supplement and peptide stack.
Krizo bounced back impressively after a shoulder surgery in 2024. He battled against Derek Lunsford and Nick Walker at the 2025 Pittsburgh Pro, claiming fifth place. Krizo rebounded with a bronze finish at the New York Pro. However, he showcased his most complete physique to date at the British Grand Prix Pro. He won the event and qualified for the 2026 Mr. Olympia.
He decided to skip the 2025 Mr. Olympia in favor of improving his prep strategy and progress. Now, his sights are set on another big performance, which will come at Steve Weinberger’s annual New York Pro, considered the third-most prestigious contest on the calendar.
Michal Krizo’s Full Day of Eating 11 Weeks Before 2026 New York Pro
Find his meals from the video below:
Meal 1
- 300 grams of egg whites
- 2 whole eggs
- 130 grams of cream of rice
- 40 grams of honey
Meal 2
- 350 grams of potatoes
- 330 grams of salmon (raw weight)
Meal 3: Pre-Workout
- 120 grams of rice
- 250 grams of chicken
Meal 4: Post-Workout Shake
- 50 grams of honey
- 75 grams of protein powder
Meal 5
- water
- steak
- rice
- broccoli
Meal 6
- 200 grams of chicken breast
- 120 grams of rice
- broccoli
Meal 7
- 200 grams of egg whites
- 20 grams of peanut butter
- 50 grams of protein powder
In between meals, Krizo updated fans on what’s changed with prep in the last two weeks.
“I have the addition of cardio training right now. I’ve done none in the bulking phase, even though I was supposed to be doing 15 minutes. I was just practicing posing, and around 15-20 minutes of cardio on bike. And in terms of nutrition, it’s less food, but I can’t say it would be extreme. It’s still 11 weeks out.”
When asked if he was forcing down food, Krizo gave an honest answer.
“There’s days when it’s okay, which there aren’t as many; mostly it’s days where it’s too much food for me. It’s still only the start of the diet. There’s no big decreases in comparison to how I ate during the bulking phase. And, looking at my current condition, I don’t think there would be any big decreases incoming either.”
“I am having around 500 grams of carbs nowadays. I would definitely not go below 400 grams so I am convinced there’s gonna be a lot of food all the way until the end of the diet. The last few preps have been like this.”
In addition to cardio, he outlined his resistance training schedule:
“I am training five times a week, but my plan is to change it, either this week, starting Monday, or at 10 weeks out, I’d like to train six times per week,” he shared. “Depending on my conditioning, and if necessary, I’d change workouts to train each muscle group twice a week, except for legs.”
Supplement & Peptide Stack
- Multivitamin
- Liver Protection from Limitless Biochem
- BPC-157
- TB 500
- TUDCA (Tauroursodeoxycholic Acid)
- Citrulline
- Arginine
- Creatine
Krizo’s training has become more calculated since his shoulder injury. He recently laid out the best exercises for each body part. With training intensity increasing by the day, he’s on track to present another stellar package in the US.
Krizo continues to keep his diet clean and strict before his next contest. The 2026 New York Pro is set for May 8-9 in Teaneck, New Jersey.
Watch the full video from the KRIZO YouTube channel below:
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