The story, journey, and achievements of Urs Kalecinski
A rapidly emerging figure in the bodybuilding sector, specifically in classic physique, is Urs Kalecinski. He secured third position at the 2022 and 2023 Mr. Olympia, trailing only Ramon Queiroz and Chris Bumstead. Many enthusiasts predict that he will soon clinch the title.
Presented below is an in-depth overview of Urs Kalecinski’s profile, statistics, bio, workout routine, and nutrition plans.
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Full Name: Urs Kalecinski (Classic Physique Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 200-210 lbs | 5’9″ | April 30, 1998 |
| Division | Era | Nationality |
| Classic Physique | 2020 | German |
Urs Kalecinski Biography
Born in Germany in 1998, Urs Kalecinski emerged as an IFBB pro bodybuilder. Urs embarked on weight training at 16 years old. After approximately three years, he exhibited notable advancements in both size and power, despite having access only to a barbell and weight set.
Urs initiated his competitive journey in 2016 and has since crafted a striking physique, winning several titles and eyeing an Olympia victory soon.
Competition Record
Securing his IFBB pro card at just 21, Urs Kalecinski has amassed a substantial number of competition appearances given his youth and novelty in the bodybuilding world. Let’s explore his competitive history.
Urs’ competition milestones are:
- 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 Program
Urs Kalecinski consistently steps onto the stage looking more defined, boasting more muscle mass, and generally presenting an improved physique compared to previous shows. His rigorous training regimen significantly contributes to this transformation, alongside a disciplined diet, which we will discuss later. Let’s delve into Urs’ workout routine now!
While his exact regimen frequently changes, with variations in exercises, sets, and reps, Urs follows a push/pull/legs split. This traditional split involves targeting chest, shoulders, and triceps on a push day, followed by back and biceps on a pull day, and finally leg day focuses on quads, hamstrings, glutes, and calves. He also emphasizes taking working sets to failure, ensuring no additional reps can be accomplished.
He employs a diverse array of exercises. Here’s a sneak peek into Urs’ push day routine:
- 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
Evidently, Urs Kalecinski incorporates numerous exercises, targeting multiple muscle groups each day. He also utilizes machines and cables extensively to maintain muscle tension throughout each movement.
During contest preparation, Urs also engages in fasted cardio, which involves performing cardio exercises on an empty stomach. While challenging, especially as a contest approaches, fasted cardio aids in shedding excess bodyfat and achieving a shredded look.
Dietary Plan
Urs Kalecinski’s nutritional regimen is impressive. It’s essential to sustain his remarkable physique for every competition. Both his offseason diet and contest prep diet are pivotal to his overall physique. Let’s examine Urs’ diet when he is a few months out from a competition.
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 energy consumption: 530.3 kilocalories
Meal 3:
- Corn flakes: 100 grams (7.40 grams Protein, 75 grams Carbohydrates, 2.20 grams Fat) – 351 kilocalories
- Whey protein isolate: 50 grams (40.65 grams Protein, 1.15 grams Carbohydrate, 1.15 grams Fat) – 177.5 kilocalories
- Total macronutrient consumption: 48.05 grams Protein, 76.15 grams Carbohydrates, 3.35 grams Fat
- Total caloric intake: 528.5 kilocalories
Meals 4/5/6:
Rice: 70 grams (5.18 grams Protein, 52.50 grams Carbohydrates, 1.54 grams Fat) – 245.70 kilocalories
Chicken/Beef/Fish: 150 grams (33 grams Protein, 0 grams Carbohydrates, 1.5 grams Fat) – 153 kilocalories
Vegetables: 100 grams (3.5 grams Protein, 4.3 grams Carbohydrates, 0.2 grams Fat) – 33 kilocalories
Total macronutrient consumption: 41.68 grams Protein, 56.8 grams Carbohydrates, 3.24 grams Fat
Total caloric intake: 431.7 kilocalories
Urs’ energy intake is relatively substantial when he is several months away from a competition; as the event approaches, he drastically reduces his carbohydrate consumption, even more so than usual. Throughout the year, he maintains his focus on proteins and greens for his meals to preserve a consistently lean physique. He doesn’t even permit himself cheat meals!
Personal Life and Conclusion
Little is known about Urs’ personal life. Being young and a newcomer to the bodybuilding arena, more details may emerge over time. Currently, we know he is a German native who initially aspired to be a skier but ultimately became a formidable presence in the classic physique category.
Do you believe Urs Kalecinski will soon become the Mr. Olympia classic champion?
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