Michal ‘Krizo’ Krizanek is determined to bring his best when he returns to the stage and that means focusing on strict dieting. On March 12, 2025, he shared his full day of eating to shred down for the upcoming 2025 Pittsbrugh Pro in nine weeks.
Michal Krizo is ready to reinsert himself in the upper echelon of the Open class. In his last bodybuilding contest, he secured third place at the 2024 Empro Classic Pro behind Behrooz Tabani and winner William Bonac, a former two-time Arnold Classic champion.
He was unable to qualify for the 2024 Mr. Olympia and suffered a shoulder injury that required lengthy surgery. Now, with his sights set on the next Mr. Olympia, Krizo has mapped out contest plans. These include performances at the Pittsburgh Pro and New York Pro.
Michal Krizo Shares Full Day of Eating for a Shredded Physique Ahead of 2025 Pittsburgh Pro
In a recent YouTube video, Krizo detailed his diet and pre-workout supplements used during the latest stage of his preparations.
Pre-Workout Supplements
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Find his pre-workout supplements below:
- 3 grams of Arginine
- 3 grams of Citruline
- 3 grams of Taurine
Meal 1
- 11 Egg Whites
- 100 grams Cream of Rice
- 10-15 grams of Protein Powder
- Banana or Blueberries
He starts the day with 11 egg whites, cream of rice, banana or blueberries and a dash of protein powder for added flavor.
“The first meal I eat right after waking up,” he shared.
Meal 2
- 100 grams of Rice
- 250 grams of Chicken
- Grilled Mushrooms
Before his workout, Krizo enjoys a high-protein meal made of chicken, rice, and mushrooms.
“No oil. I use air fryer, so I just put it in and it’s done.”
Meal 3
- 100 grams of Rice
- 270 grams of Salmon
- Mushrooms
For his post-workout meal, Krizo refuels with rice, salmon, and mushrooms.
Meal 4
- 250 grams of Chicken
- 350 grams of Potatoes
- Vegetables (Asparagus, Broccoli, and Zucchini)
Although he’s not a big fan of vegetables, Krizo includes them in his fourth meal. Preferably, he sticks with asparagus, broccoli, and zucchini.
“I can’t even think of the names [of other vegetables I eat], that’s how much I don’t like veggies,” he laughs. “Broccoli and zucchini too.”
If he includes fruit in meals, he typically opts for strawberries, blueberries, apples, or a banana.
Meal 5
- 300 grams of Cod or Tilapia
- Vegetables
- Protein Shake [Sips on it Through the Night]
Krizo goes to bed at 9 p.m. but wakes up two to three times a night. When he does, he drinks some of his protein shake.
“I’m in pretty good shape already at nine weeks out.”
As one of the most promising contenders in Men’s Open, Krizo’s return will tell us a lot. To win the 2025 Pittsburgh Pro, slated for May 10-11, he must defeat returning bodybuilding stars Nick Walker, Martin Fitzwater, and Vitaliy ‘Good Vito’ Ugolnikov.
Watch the full video from the Michal Krizo YouTube channel below:
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