Panos Kalofolias
Resides: Athens, Greece
Age: 26
Height: 6ft 
Weight: 188 pounds
Favorite Body-part: Arms/Chest
Waist Size: 30"
Body Fat Percentage: 5%

What do you believe are the most important aspects in achieving great abs?

When I'm trying to get ripped up I work out with moderate weights and do around 15-20 reps per exercise. My split 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 few 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, fat burning supplement, Aminos and ZMA (a mineral formula which contains the anabolic minerals magnesium and zinc). As far as my cardio sessions are concerned I do them five times a week and sometimes six at around 45-50 min each. I usually do them after my afternoon workout as it is the second best time to do them (first thing in the morning being then best) If you have time and you can perform your cardio first thing in the morning with an empty stomach, I encourage you to do it because at this time of the day the blood sugar is very low and your body will rely on fat for fuel.

As far as my abs sessions are concerned, this is very simple and fast. I perform ab workouts only three times a week and no more, at around 20min each session. One workout is a superset training with various ab exercises and the other might be performed on a swiss ball (a very effective method of doing your abs).

MEAL LIST

8 AM - 40-50 grams protein along with 50 grams of 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 tin of tuna,

10PM - immediately after my workout 50grams protein and 50 grams glucose drink.

Here is my bulking diet. As you see the only difference is that I add more starchy carbs.

8AM - 50grams protein and 100 oatmeal

11AM - one Myoplex Deluxe along with one apple

1PM - one apple along with 2 yogurts 2% fat

3PM - 350g beef or chicken along with 100 brown rice or pasta

6PM - a can of tuna or salmon with 50 grams rice

11PM - after workout:50g/75g protein/glucose mix

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 your blood sugar in low levels by trying to eat carbs with a low glycemic index rating, otherwise excess insulin will ruin your body and make you fat!

Good luck with the Sixpacknow Program.

Home      Abs of the Month Home