IFBB Men’s Physique Pro Chris Kakouras Talks With Simplyshredded.com

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Quick Stats:

Age: 28
Height: 5’9.5” – 176 cm
Stage Weight: 181 lbs – 82 kg
Off Season: 200 lbs – 91 kg

1

How did you get started with bodybuilding?

As crazy as this may sound, I was hanging out with one of my friends at his house in Charlotte, NC. He he was moving to Fresno California; we were talking, he told me he had a nice Gold’s Gym weight bench and if I wanted it I could have it. He didn’t want to take it all the way to the west coast. When I got the bench, I was all pumped about wanting to get big! I would listen to 50 Cent because at the time he was jacked too. I worked out from home for about a year and then I bought a membership for a real gym. I literally fell in love with lifting and my whole life changed. I even went to school for my personal training certification and then back to college for a bachelors in exercise science.

Finally, about 3 years ago I decided to become a competitor in the Men’s Physique category because I liked the look and style and ever since then I have never looked back.

2

Where does your motivation come from?

I would say from progressing. Whether I’m bulking and building size or leaning out for a show, I love to watch my body change form from the hard work put in. Every day is a grind for progress and when you finally reach your goal, it’s so worth it! If it was easy it wouldn’t mean anything to me. Now that I have finally become an IFBB Men’s Physique Pro, my motivation is through the roof!

I have reached a massive goal that has been a dream of mine.

4

What workout routine has worked best for you?

I like to hit one or two muscle groups a day, mainly because I like to lift every day. I go heavy on main lifts like bench/squat/deadlift and the rest of the workout is heavy, but more focused on getting a good pump and feeling the muscle in its full range of motion.

Full Routine:

Monday: Chest/Triceps

  • Incline Barbell Press 5 x 8-12
  • Flat Dumbbell Press 5 x 8-12
  • Decline Hammer-Strength Machine 4 x 8-12
  • Cable Crossovers or Dumbbell Flies 4 x 10-15
  • Dips 4 x 10-15

Tuesday: Shoulders

  • Standing Shoulder Press 5 x 10
  • Seated Arnold Press 5 x 8-12
  • Side Lateral Dumbbell Raises 6 x 12
  • Reverse Peck Deck Machine 4 x 10-15
  • Upright Rows 3 x 8-12 super-set with
  • ‘Front’ Single Plate (30-45 lbs.) Raises 3 x 8-12
  • Dumbbell Shrugs 4 x 12

Wednesday: Back/Biceps

  • Hyper Extensions 3 x 15-20
  • Pull Ups 4 x 10-15
  • Single Arm Dumbbell Rows 4 x 10
  • Seated Cable Row 4 x 10
  • Barbell Deadlifts 4 x 10
  • EZ-Bar Barbell Curls 7 x 10

Thursday: Legs

  • Double Leg Extensions 4 x 10-15
  • Squats 6 x 8-12
  • Leg Press 4 x 15
  • Lying Leg Curls 4 x 15
  • Walking Lunges 2 x 30 huge steps
  • Lying Leg Curls 5 x 10
  • (Calves) Straight Leg Toe Press on Leg Press Machine 6 x 15

Friday: Chest

  • Incline Dumbbell Press 5 x 8-12
  • Flat Barbell Press 5 x 8-12
  • Decline Hammer-Strength Machine 4 x 8-12
  • Cable Crossovers 4 x 10-15
  • Dips 4 x 10-15

Saturday: Shoulders

  • Standing Shoulder Press 5 x 10
  • Seated Arnold Press 5 x 8-12
  • Side Lateral Dumbbell Raises 6 x 12
  • Reverse Pec Deck Machine 4 x 10-15)
  • Upright Rows 3 x 8-12 super-set with
  • ‘Front’ Single Plate (30-45 lbs.) Raises 3 x 8-12
  • Dumbbell Shrugs 4 x 12

Sunday: Cardio/Abs

  • 30 mins Low Intense Cardio
  • Hanging Leg Raises 3 x 10-15
  • Machine Crunches 3 x 10-15

3

If you had to pick only 3 exercises, what would they be and why?

  1. Dumbbell Incline Press: Incline presses help my chest look fuller because I feel my upper chest lags behind.
  2. Dumbbell Lateral Raise: This exercise really isolates the deltoids and it helps shape the muscles.
  3. Pull Ups: Pull ups are really important so you can handle your own body weight and it really helps to open up my wings.

7

What is your diet like?

My diet is fairly simple. The only difference from on and off season is that I’m not as strict in the off season. Off season, I try to hit my goal calories and macros, and I’m much more flexible where the foods come from. In season, I’m very strict and only choose whole healthy foods, nothing processed.

Daily Diet:

  • Meal 1: 1 Cup Egg Whites and ¾ Cup Oatmeal
  • Meal 2: 7 Ounces Tilapia, 6 Ounces Sweet Potato and Vegetables
  • Meal 3: 7 Ounces Chicken, ¾ Cup Brown Rice and Vegetables
  • Meal 4: 7 Ounces Chicken, ¾ Cup Brown Rice and Vegetables
  • Meal 5: 7 Ounces Tilapia and 6 Ounces Sweet Potato
  • Meal 6: 7 Ounces Chicken and Vegetables

6

When trying to cut down do you prefer to use HIIT or just normal cardio?

I like fasted cardio personally; it’s always worked very well for me.

What is your supplementation like?

  • Whey Protein
  • Multi Vitamin’s
  • Fish Oil
  • BCCA’s

5

Favorite Quote?

“Don’t go looking for success, do what you love and success will find you!”

Facebook: https://www.facebook.com/christos.kakouras
Instagram: https://instagram.com/chris_kakouras/

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