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Name:
Panayiotis (Panos) Kalofolias Weight:185-188
pounds Favorite Body-parts: Chest-Arms
When
I'm trying to get ripped up I work out with moderate weights and do
around 15-20 reps per exercise. My split off routine is 2 days on, one
day off, 2 days on and 2 days off. I break my body parts into one Legs
day, chest-biceps day, Back day and shoulders-triceps day. I trying to
keep my workouts under 1 hour, otherwise excess stress hormones (cortisol),
will ruin the body and drive it into catabolism. When
I'm trying to achieve a hard-look I take a lot of supplements in order
to accomplish it. Here is a list of what I take usually: Whey Protein,
L-glutamine, BCAA aminos, multivitamin and multimineral supplements, cla,
fish oil, Ephedrine-caffeine stack (here in Greece is fortunately still
permitted), Aminos, R+Alpha lipoic acid, chromium pincolinate and ZMA (a
mineral formula which contains the anabolic minerals magnesium and
zinc). As far as my cardio sessions concerned I do them 5 times a week
and sometimes 6 at around 45-50 min each. I usually do them after my
afternoon workout as it it the second best method of doing them .If you
have time and you can perform your cardio at first thing in
the morning with an empty stomach, i encourage you to do it cause at
this time of the day the blood sugar is very low and your body will rely
on fat for fuel. As
far as concerned of my abs session, this is very simple and fast. I
perform abs workout only three times a week and no more, at around
20min.One workout is a superset training with various abs exercises and
the other might be performed on a swiss ball (a very effective method of
doing your abs). MEAL
LIST: 8
AM-50 grams protein along with 50 grams oatmeal,11 AM-one protein shake
with one small apple .1 PM one protein serving with some efa's.3PM 300
grams turkey along with 50 grams of brown rice and a salad with one
tablespoon full olive oil.6PM a tuna ,10PM immediately after my workout
50grams protein and 50 grams glucose drink and 1AM one serving of salmon
along with broccoli. Here
is my bulking diet. As you see the only difference is that I add many
starchy carbs. 11AM
one Myoplex Deluxe along with one apple Tip: In the last meal of the
day I never eat starchy carbs cause afterwards I go to bed almost
immediately. A
basic tip as you can see for yourself is to maintain you blood sugar in
low levels by trying to eat carbs with low glycemic index otherwise
excess insulin will ruin your body and make you fat. Good
luck with the Sixpacknow Program and be sure to use the form below if
you need any questions answering. Panayiotis
Kalofolias ASK YOUR QUESTION TO PANOS BELOW. Please Note: Panos will not respond to you by email personally. His response to your question will be added to the Answer Section above within 48 hours. * Required Fields
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LIVE 1/1 SUPPORT (Have a question you need answered?) |
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I want to add some lean muscle mass whilst keeping lean. What supplements would work best for my goals? My budget is $100 US dollars per month. Response from Panos
I have been following the program for eight weeks, but I appear to have hit a plateau, any suggestions to help break it? Response from Panos
What is the best thing I can snack on? I have quit smoking and am finding it hard to not eat!
How
can I improve my regime so I can get more cleaner,
cut abs? Can you give me any tips? Response
from Panos
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