Youtube Channel : Kostas Kopanos TV

What's up guys, it's a while now that this blog is not updating.
Now my youtube channel is active, with weekly videos check it out !

www.youtube.com/kostaskopanostv

SUBSCRIBE !!!!

More on my channel ....
SUBSCRIBE !!!!

Read More

Past Week - New Week

Whats up Art Of Six Pack,  today we’ll talk about the week that passed and then next week also.

Lets start from the previous week, but before we start, let me say that this week was awful, I was sad and I didn’t have the courage to do anything, I wanted to sit all day in the couch .

But I didn’t, I went to the uni, I went to gym and trained, I was eating all of my meals, I was cooking, I was shopping … Basically I did all of my normal task, despite not being in good psychology.
I could easily said to my self that “don’t go to uni, don’t go to gym, don’t eat your meals, don’t cook …. But I didn’t !!!!! 

Yes it was a tough week and still is, but I didn’t find it as excuse !!!

As someone said, one day, everybody can go to gym, if they have eaten his meals, get enough sleep …  The tough part is to go when everything is against you !!!

That’s the mentality you must have in order to succeed , in everything you do !!!

Anyway, let me explain what was the “problem” of the week.

On Friday 28^th , when I was training legs, I notice a feeling, on my right quad, it was something like numbness . Anyway, I finished my training that day and then eaten of course , generally I did everything I do a normal day.

When I wake up the next day, the feeling was still there, it was Saturday, I said lets rest for two days (Saturday, Sunday), as usual, and see how I will be on Monday.

On Monday, I still had the same felling, but I went to gym, as you may or may not know I have Chest, Triceps, shoulders on Monday. Also I went to gym on Tuesday, but unlike other Tuesdays, on leg training I didn’t trained quads, only hamstrings and calves.

Also I tried to not do exercises that burden the legs , like Bent Over Barbell Rows.

So I skipped the exercise and did another in its place.

On the way to home, I decided to rest on Thursday and Friday and the weekend , by hoping on Monday to be good.

My psychology wasn’t good cause I was afraid maybe it’s a serious injury, like a nerve damage, also I was missing the gym and I wanted to go to gym this Monday.

I hope and pray that Monday I will wake up and my quad feel normal.

Honesty, i don’t know what’s worse, having a serious injury, or not go to gym on Monday.

I really miss, my friends the weights ! 

Anyway, as I had said in the previous post, from 6^th December I will have new nutriution plan.

So lets go !!

Workout Days : 3050

• Carbs : 375-385
• Protein : 200-210
• Fats : 75-85

Rest Days : 2600

• Carbs : 265
• Protein : 200-210
• Fats : 75-85

So that will be my new nutrition plan, I hope that I will find the right rate of weight gain and of course, my leg will be fine by Tuesday .

I will go to gym on Monday, and depending on how I wake up on Tuesday, I will decide If I train quads or not.

Also I sign up on a Transformation Challenge by Bodybuilding.com !!!
Feel free to take part also, it will change your life !!!

That was it guys, for today, I hope you liked it and motivate you also.

Subscribe, comment like and share to support my project, thanks you guys !!!

Read More

Past Week - New Week

What’s up Art Of Six Pack , today we’ll talk about the previous 2 weeks that have passed and my plans for the upcoming week. So lets get started !!!

On Saturday 15^th ,I started my new nutrition plan, as you all know, if not check .

On Saturday 22^th, I checked my weight, it showed 155.4 lbs (70.5 kg), which is a lot of weigh gain in just a week, but I wasn’t worried, cause I knew that it was impossible to gain so much fat in a week, when I had my calories in check and in addition to the fact that, I had 2000gr more carbohydrates , it was expected to gain a little bit of weight.

So I followed the same nutrition plan for the next week also, today that I check my weight, it was very big , 159.7 lbs (72.5 kg). I now you all gone say that there’s no explanation for this and that I gained fat. But let me say that I travelled so, as I had said in another post, when you travel you tend change your body chemistry, that’s why I gained weight. In fact this 2 kg, will be water, glycogen and some shit. So I don’t believe that I am 159.7 lbs (72.5 kg) and I don’t believe that I gained fat also.

I will, check my weight on 6^th,but from my experience I believe that it will show 155.4 lbs (70.5 kg). But, just to be sure I will keep the same nutrition plan, so when I weight in, the number will represent the previous week.

All right, now that we covered nutrition, lets move to training !!!!

I really have made progress these two weeks, my lifts have gone up !!!

On Bench Press for example I now have the PR(Personal Record) of 159.7 lbs (72.5 kg) on 8 reps !!!

Gainzzzzzzzzzz Baby !!!!!
So the bulk is going pretty good, I have to say !!!!

Still being lean, and maintaining my waist small, 29.8 inches, which is pretty good.

When I was cutting, my lower measurement was 29.2, if you keep in mind that I have more glycogen and water now i believe that I am pretty close and not gained anything or not in significant amount .

Now my new nutrition plan will start on 6^th December

Calories Average : 2850

I make a 150 surplus cause I want to check, how my body is going to react after having 200 calories for surplus for three weeks, in addition to now.

I am trying to find a rate of weight gain of 0.5 pound (0.250 kg) per week.

If I gain weight the first week and not the second one then I am going to make a 200 calories surplus.

Workout Days : 2950

• Protein: 200-210 gr.
• Carbs: 340-360 gr.
• Fats : 75-85 gr.

Rest Days : 2700

• Protein: 200-210 gr.
• Carbs: 260-280 gr
• .Fats : 75-85 gr.

Well that was it guys, I hope you liked it, don’t forget to subscribe, comment , like and share.
Also feel free to like our Facebook Page .

Read More

Working out OR Training ?

What’s up Art Of Six Pack , today we‘ll talk about a interesting subject, working out OR Training ?
I am sure you are curious and confused of what I mean, all right then let’s start !

Going to the gym is a very good thing and a good way to start a healthy lifestyle.

Simply by doing aerobic, or dancing, or running, all of them raise the BPM (Beeps Per Minute) which is how your heart pulse goes.

This will help you keep your body healthy and live longer.

So go to the gym people, not just for the appearance but for your health also.

But if you want to build muscle or lose fat, generally have a great body, you have to do more, than simply going to the gym.

Don’t get me wrong, many people they don’t want to have a bad-ass physique, or build muscle they just want to have a healthy lifestyle which it totally fine.

In case thought, you don’t want to have only a healthy lifestyle, but a great body then you should continue reading .

A typical guy or girl that wants to have healthy living, will do simple things, like running , dancing or even lift some weights… Which, as I said earlier is great for health !

When it comes to weights, they will do some sets, with a random weight, with not proper form, with heavy-ass or light-ass weight and that’s it they will go take a shower , cause they are full of sweat. But that doesn’t mean you are going to build muscle.

You think that you had a great workout and worked really hard, but that’s not the case.

So if you are this type …. just keep reading

If you want to build muscle and have a healthy lifestyle you simply have to readjust some things.

Going to the gym isn’t going to work for you. Why you might say, cause building muscle isn’t so easy, unless you are beginner or taking performance enhancing drugs.

To continue, you have to take the “Working Out” and throw it to the garbage  !!!

You have to Work smart and start “Training” !!!

“Smart” means using the best tools in the gym, like compound exercises.

You also have to progress every day, getting stronger. You have to go to the gym, with a goal, and accomplish it !!!

For example : If you are able to hit 200 pounds (90.7 kg)  for 6 reps on bench press, then the next time you are going to do bench press, have a goal of 200 pound (90.7 kg)  for 8 reps or 205 pound (92.9 kg) for 4 reps. And try to hit it !!! That’s called progressive overload, it’s basically a way to improve yourself in every session. You want to improve every session you make.

That’s the secret for building muscle. You cant just go and do 200 pound for every month, you have to improve your lifts, raise the weigh or the reps. You want to make the muscle work, you have to challenge your self in every set, every rep, every session, all year !!!! But before you go to the gym and start putting on plates, just cause you have to improve your lifts …

You have to have the proper form, just cause you raise the weight, doesn’t men you have to lack form, if so then lower the weight,  it means that you can’t lift it !!! 


Simply as that, don’t go to train your EGO, but your muscles !!!

The weight isn’t everything, let the haters telling you that they bench more or this or that.

When they pull their shirt, you see nothing even they lift more than you, when you pull your shirt you show what can be done !!!!
 SO don’t worry about these guys, when the time comes, they will have nothing to say !!!

That covered the training part, you have torched and destroyed the muscle, now in order to grow you have to recreate it and build it bigger.

This simply can be done by recovery and nutrition .

Recovery is sleeping for 8-10 hours straight, not in total, have that in mind and nutrition, here’s a detailed guide of what can you do   . 

Well that was it guys new post coming 2-3 days, it will be about my nutrition plan of the previous 2 weeks and what the upcoming week has. 
Until then Bye bye .

Oh make sure to subscribe, comment, like and share to support my project and the FB page also  ,i appreciate.

Read More