Krizo’s feeling good ahead of his first competition of the year.
Michal Krizo, a professional bodybuilder from Slovenia, missed the Olympia stage last year due to a shoulder injury. His previous major competition appearance was at the 2023 Olympia, but he returned to the 2024 Empro Classic Pro stage, aiming to secure his ticket to the 2025 Mr. Olympia. Krizo placed third in the event, finishing behind two-time Arnold Classic champion William Bonac and winner Behrooz Tabani.
In August 2024, Krizo underwent shoulder surgery, requiring six weeks of recovery. Now fully healed, he’s determined to make his mark in the 2025 season and return to the Olympia stage. Michal Krizo’s ambitious plans include competing in the New York Pro and Pittsburgh Pro events to secure a qualification.
Recently, Michal Krizo shared his rigorous diet plan nine weeks before the 2025 Pittsburgh Pro, taking place May 10-11. Dieting before a major competition is critical for bodybuilders to achieve a hard, lean, and well-defined physique. It helps reduce body fat, minimize water retention, and maximize muscle glycogen stores to achieve that full, pumped look (1). With Krizo’s sights set on a triumphant return to bodybuilding’s biggest stage, he knows winning a pro show is the first essential step.
| Full Name: Michal Krizo | ||
| Weight | Height | Date of Birth |
| 290 lbs | 6’1″ | 1991 |
| Profession | Era | Nationality |
| Professional Bodybuilder | 2015s Till Date | Slovakian |
Krizo’s Diet for the Pittsburgh Pro
What is it like for a professional bodybuilder to diet just before a major competition? Michal Krizo is a massive bodybuilder. Even bodybuilding legend Jay Cutler praised Krizo, calling him a hazardous threat. In his recent YouTube video, Michal Krizo shows us what a day of dieting is like for him.
“Talking about food, you might be interested in knowing what fills my muscles these days.”
— Michal Krizo
Pre-Workout Supplements
With just nine weeks to the Pittsburgh Pro, he talks about his current pre-workout supplements. He isn’t overdoing anything and intends to stick to his pre-workout recommendations. This study shows that taking pre-workout just before your exercises can reduce fatigue and improve your exercise performance (2).
His pre-workout supplements include:
- 3 g of Mega Arginine
- 3 g of Citrulline Malate
- 3 g of Taurine
- Regular Black Coffee
After taking these supplements, he does twenty minutes of cardio before starting his first meal.
Michal Krizo eats five meals daily. His first meal is when he wakes up, around 7 a.m., and his second is at 9 a.m. Here is a list of his meals.
Meal One
- Eleven Egg Whites
- 100 g of Cream of Rice
- 10-15 g of Protein Powder
- Banana or Blueberries
Meal Two (Pre-Workout Meal)
- 100 g of Rice
- 250 g of Chicken
- Grilled Mushrooms
“No oil; I use air fryer. So I just put it, and it’s done,” Krizo said.
He then works out, and after his workouts, he eats some honey. He has his post-workout meal an hour to an hour and a half later. A study demonstrates how replenishing glycogen energy stores is compensated, especially when carbohydrates are consumed post-exercise (3).
Meal Three (Post-workout)
- 100 g of Rice
- 270 g of Salmon
- Mushrooms
Meal Four
- 250 g of Chicken
- 350 g of Potatoes
- Vegetables
Michal Krizo isn’t a big fan of vegetables, so he sometimes leaves them out of his meals. However, he prefers asparagus, broccoli, and zucchini if he has vegetables. He also likes to eat fruits like strawberries, blueberries, and bananas. “Not much … I might add it to like two of my meals. I’d have a banana or an apple,” Krizo said. “And when I am done posing because I have three training sessions: cardio, strength training, and then posing or doing a workout at home. So, after this type of workout, I might have some fast sugars in the form of fruit.”
Meal Five
- 300 g of White Fish (Cod or Tilapia)
- Vegetables
- Protein Shake
If he wakes up in the middle of the night, he sips from his protein shake, which he said tends to happen several times a night. Also, after his fifth meal, he immediately goes to bed. Sometimes, he sleeps as early as 9 p.m.
Post-Workout
- 60 g of Scitec Nutrition 100% Hydro Isolate
- 40 g of Honey
- 2 g of Sea Salt
- 7g of Creatine
- Half a Lemon
Michal Krizo has five regular meals daily, consisting of a daily protein content of 330 to 350 g.
It’s just nine weeks away from the Pittsburgh Pro, and Michal Krizo feels good going into it. “I think I am in pretty good shape already at nine weeks out,” says Michal Krizo. However, he will face elite competitors like Nick Walker and Martin Fitzwater on May 10 and 11th for a chance to qualify for the 2025 Mr. Olympia.
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References
- Chappell, A. J., & Simper, T. N. (2018). Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders. Sports (Basel, Switzerland), 6(4), 126. https://doi.org/10.3390/sports6040126
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5
