The Men’s Open bodybuilder consumes up to 5,000 calories during the off-season.
Bulking is pivotal for athletes aiming to increase muscle mass through a calorie surplus. In the off-season, bodybuilders bulk to gain size and then transition into cutting phases to shed the accumulated fat in preparation for competitions (1).
Michal Krizo, an IFBB Pro League bodybuilder from Slovakia, improved Mr. Olympia’s standing from 12th to 7th place in his second appearance at the 2023 Olympia. As he gears up for the 2024 Mr. Olympia qualification, Krizo shares insights into his intensive bulking diet and supplement regimen on YouTube, showcasing the dedication behind his success.
Michal Krizo’s Off-Season Macronutrient Breakdown
This massive bodybuilder eats about 4,500 to 5,000 calories daily during the off-season, eating roughly every two hours. He breaks down his nutrient intake as below.
- 400 grams of protein
- 400 grams of carbohydrates
- About 100 grams of fats
Krizo talks about the importance of having more protein in his diet. This study shows the importance of proteins for athletes for muscle hypertrophy (2). He doesn’t have a calorie counter because he knows his daily meal intake, particularly the macronutrients.
“For me, the priority is to have enough protein. That is the base for building muscle—no need to have too much carbs. When I see some people have 1000 grams of carbs, they must be spending night and day on the toilet. The body can’t take it all in.”
Krizo mentioned that observing Jay Cutler’s diet was eye-opening, particularly his constant intake of 400 grams of carbohydrates. Remarkably, Jay Cutler would consume 400 grams of potatoes alongside 450 grams of meat in a single meal. Despite Krizo’s view on carbohydrates, he still advocates for moderation in consuming them. Carbs are essential for energy and muscle glycogen.
Michal Krizo is very strict about his diet and doesn’t give in to junk food. He joked about going out to eat, got served some crap food, and felt like crying. He further explained he wanted to step on the chef’s head jokingly.
Krizo also emphasized taking citrulline and arginine before his workouts, and when he wakes up, he takes vitamin complex, magnesium, and probiotics. He also adds that he drinks lots of tea (4-5 liters daily) to clean the body. He’s not a fan of coffee. It pumps him up, but he feels like someone punched him in the face when it wears down.
Michal Krizo’s Bulking Diet & Supplements
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In this recent YouTube video, Michal Krizo extensively shares his bulking diet. He emphasizes eating more quality food because he has stomach problems. Krizo had this to say about his initial eating habits:
“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.”
Below is a breakdown of his bulking diet, including his supplements.
Meal 1 (Breakfast)
- Five whole eggs (omelet or scrambled eggs)
- 1 Olomoucky Syrecek (Czech cheese product with high protein content)
- 120 grams of oatmeal
- 30 grams of honey (sweetener)
Krizo’s first meal consists of eggs, cheese, and oatmeal, which provide massive protein.
Pre-Workout & Post-Workout
- Pre-workouts: 140 grams of mass gainer (banana and yogurt flavor, 63 grams of protein, 70 almost grams of sugar in one serving)
- Intra-workout: 70 grams of VitarGo (carb supplement for fast fuel)
- Post-workouts: 160 grams of mass gainer
Michal Krizo explains that the mass gainer product comes with his favorite banana and yogurt flavor and is practically a meal. It’s a mix of carbs and proteins. This study shows that consuming carbs alongside protein can improve muscle endurance during training (3). He has his next meal an hour after the workout.
Meal 2
- 250 grams of salmon
- 120 grams of cream of rice and vegetables
Krizo explains that he doesn’t overdo it with proteins for this second meal, which will aid digestion.
Meal 3
- 250 grams of grilled chicken breasts or finer meat like veal
- Vegetables
- Rice or potatoes
- Protein pudding
The pro-bodybuilder is a fan of light meat.
“I prefer lighter meat, no beef, for example, everything grilled. I might have some 250 grams of meat and some vegetables. 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
- Meat, chicken, or fish
- Vegetables
- Fruits
Meal 5
- Quark (soft cheese) with protein shake or casein protein
Research demonstrates extra protein athletes consume increases gains in muscle mass and strength (4).
Michal Krizo is ready and training six days a week for the Empro Classic in June 2024. He’ll face a fellow favorite, Nick Walker, a 2021 Arnold Classic champ, at the 2024 New York Pro in May.
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References
- Ganson, K. T., Cunningham, M. L., Pila, E., Rodgers, R. F., Murray, S. B., & Nagata, J. M. (2022). “Bulking and cutting” among a national sample of Canadian adolescents and young adults. Eating and weight disorders : EWD, 27(8), 3759–3765. https://doi.org/10.1007/s40519-022-01470-y
- Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
- Stearns, R. L., Emmanuel, H., Volek, J. S., & Casa, D. J. (2010). Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(8), 2192–2202. https://doi.org/10.1519/JSC.0b013e3181ddfacf
- Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.), 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2
