The biography, life, and accomplishments of Urs Kalecinski

An up and coming name in the bodybuilding realm, classic physique in particular, is Urs Kalecinski. He took the third place placing at the 2022 and 2023 Mr. Olympia right behind Ramon Queiroz and Chris Bumstead, and a lot of people speculate that he will be taking the crown someday soon.

Below is a complete breakdown of Urs Kalecinksi’s profile, stats, biography, training and diet regimens.

Full Name: Urs Kalecisnki (Classic Physique Bodybuilder)

Weight Height Date Of Birth
200-210bs 5’9″ April 30, 1998
Division Era Nationality
Classic Physique 2020 German

 


Urs Kalecinski Biography

urs kalecinski bio
Image courtesy of Instagram @the.miraclebear

Urs Kalecinski is an IFBB pro bodybuilder born in 1998 in Germany. At the age of 16, Urs had begun weight training. Urs had been training for around 3 years and had made some remarkable progress as far as both his size and strength. However, he only had access to a barbell and set of weights.

Urs started competing in 2016, and has sculpted an amazing physique along the way. He has taken multiple titles and is looking to secure an Olympia win in the near future.

Competition History

Earning his IFBB pro card at 21 years old, Urs Kalecinski has racked up a good amount of competitions under his belt for being so young and relatively new to the sport of bodybuilding. Let’s check it out.

Urs’ competition history is as follows:

  • 2023 IfBB Pro League Olympia Men’s Classic Physique: 3rd Place
  • 2022 IFBB Pro League Olympia Men’s Classic Physique: 3rd place
  • 2022 IFBB Pro League Kuwait Classic Pro Men’s Classic Physique: 1st place
  • 2022 IFBB Pro League Boston Pro Men’s Classic Physique: 1st place
  • 2022 IFBB Pro League Arnold Classic USA Pro Men’s Classic Physique: 3rd place
  • 2021 IFBB Pro League Olympia Pro Men’s Classic Physique: 4th place
  • 2021 IFBB Pro League Tampa Pro Men’s Classic Physique: 1st place
  • 2021 IFBB Pro League Xtreme Bodybuilding & Fitness Pro Men’s Classic Physique: 2nd place
  • 2019 IFBB Pro League Dennis James Classic Pro Men’s Classic Physique: 6th place
  • 2019 NPC Worldwide Amateur Olympia UK Men’s Classic Physique – class C: 4th place

Urs Kalecinski Training Routine

Urs kalecinski training
Image courtesy of Instagram @the.miraclebear

Urs Kalecinski comes in each competition and steps on stage looking more peeled, holding more size, and overall showcasing a much better physique than the show before. His training can be credited for a good portion of this, alongside diet, but we will touch on that later. As far as Urs’ training, let’s dive into that right now!

While his exact training is everchanging, meaning his exercises, sets, and reps, are always switching up, Urs does follow a push/pull/legs workout split. This is a classic split, where one day is a push day, meaning chest, shoulders, and triceps, are all hit on the same day. The next day is pull day, meaning back and biceps essentially. Then the third day is leg day, meaning quads, hamstrings, glutes, and calves are trained together. He also is an advocate for taking working sets to failure, meaning he absolutely cannot get another rep.

He also stays using a multitude of different exercises. Let’s take a look at the exercises Urs utilizes in a push day:

  • Dumbbell bench press
  • Smith machine incline bench press
  • Machine overhead press
  • Cable machine seated chest fly
  • Seated overhead cable crossover triceps extension
  • Unilateral machine chest press
  • Seated cable lateral raise
  • Triceps dips
  • Wide-grip triceps pushdown
  • Chest-supported dumbbell lateral raise

As you can see, Urs Kalecinski uses a lot of exercises, as he is hitting multiple muscle groups on each day. He also uses a lot of machines and cables, which keep tension on the muscle throughout the entire movement.

Urs also utilizes fasted cardio during contest prep. This means his cardio is completed on an empty stomach. It sounds miserable, and coming down to a contest it really can be, but in terms of dropping that excess bodyfat and really getting shredded, fasted cardio can definitely be a help.

Nutrition

The diet of Urs Kalecinski is nothing short of incredible. However, in order to bring the package that he does every show, we would exepect nothing less. His offseason diet and prep diet are things that help contribute to his physique greatly. Let’s take a look at Urs’ diet when he is a few months out of a contest.

Urs Kalecinski “Offseason” Diet

Meal 1: 

  • Oats: 80 grams (9.6 grams Protein, 52.8 grams Carbohydrates, 7.92 grams Fats) – 319.2 Calories
  • An egg white omelet: 8 no.s (27.68 grams Protein, 1.60 grams Carbohydrates, 0.0 grams Fats) – 125.28 Calories and whole eggs: 2 (13.4 grams Protein, 0.80 grams Carbohydrates, 11.80 grams Fats) – 162 calories
  • Blueberries and raspberries: 120 grams (0.33 grams Protein, 13.2 grams Carbohydrates, 0.696 grams Fats) – 66 Calories
  • Total macronutrient intake: 51 grams Protein, 68.4 grams Carbohydrates, 20.4 grams Fats
  • Total caloric intake: 672.48 Calories

Meal 2: 

  • Rice flakes: 80 grams (5.92 grams Protein, 60 grams Carbohydrates, 1.76 grams Fats) – 280.80 Calories
  • Raspberries: 150 grams (1.65 grams Protein, 10.8 grams Carbohydrates, 1.35 grams Fats) – 72 Calories
  • Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fats) – 177.5 Calories
  • Total macronutrient intake: 48.22 grams Protein, 71.95 grams Carbohydrates, 4.26 grams Fats
  • Total caloric intake: 530.3 Calories

Meal 3: 

  • Corn flakes: 100 grams (7.40 grams Protein, 75 grams Carbohydrates, 2.20 grams Fats) – 351 Calories
  • Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrates, 1.15 grams Fats) – 177.5 Calories
  • Total macronutrient intake: 48.05 grams Protein, 76.15 grams Carbohydrates, 3.35 grams Fats
  • Total caloric intake: 528.5 Calories

Meals 4/5/6:

Rice: 70 grams (5.18 grams Protein, 52.50 grams Carbohydrates, 1.54 grams Fat) – 245.70 Calories

Chicken/Beef/Fish: 150 grams (33 grams Protein, 0 grams Carbohydrates, 1.5 grams Fats) – 153 Calories

Vegetables: 100 grams (3.5 grams Protein, 4.3 grams Carbohydrates, 0.2 grams Fats) – 33 Calories

Total macronutrient intake: 41.68 grams Protein, 56.8 grams Carbohydrates, 3.24 grams Fats

Total caloric intake: 431.7 Calories

Urs’ caloric intake is relatively high when he is a few months out from a show, when he gets down to a few weeks out, he seriously cuts down on carbohydrates, even more so than usual. Throughout the year, he stays relatively focused on proteins and greens for his meals, to maintain a pretty lean physique all the time. He does not even really allow himself any cheat meals!

Personal Life and Wrap Up

urs kalecinski profile
Image courtesy of Instagram @the.miraclebear

Not much is known regarding Urs’ personal life. He is still young and newer to the bodybuilding world, so perhaps more will come out as time goes on. For now, we know is a German native that originally wanted to be a skier, however ended up as a force to be reckoned with in the classic physique division.

Do you think Urs Kalecinski will be the Mr. Olympia classic champ anytime soon?

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram

Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.