Michael Kefalianos
Interview
- Road To The 2012 Olympia
By Kostas Marangopoulos, M.Sc., CPT.
July 23rd, 2012
Michael Kefalianos'
2012 competitive season success has been anything short of amazing.
After competing 7 times in 2011 (breaking his own record of 6
competitions in 2012), Michael started this year's season by receiving
the honor of getting
invited
to the 2012 Arnold Classic. The season only got better from there,
with a 2nd place finish to Branch Warren at
Tony
Doherty's Australian Grand Prix XII in Melbourne and a 2nd place
finish at the 2012 FIBO Power Pro in Germany. The vindication that Mike
was looking for (after competing in 18 shows in 3 the three short he has
been a pro) came at the 2012 Mr. Europe Pro where he won his
first professional competition.
With vindication and a pro win also came relief and the time for much
needed rest. With a nagging lower back injury that almost put a halt to
his plans, Mike took some time off between April and June to regroup and
spend time with family and friends. In early June, well rested and
pain-free, he began his 16-week Olympia prep with bigger goals than
ever. In the following interview, you will have the first ever
inside scoop on Mike's contest prep. He talks about every aspect of his
plans, from nutrition & training, to the great lifestyle of the islands
in Greece which as he says also come with a few hardships. When the road
gets tough, Mike looks to bodybuilding and most importantly his big
support mechanism, his family & close friends, to help and inspire him
to move forward.
We would like to thank
Mike for his time and wish him all the best for his Olympia prep and the
road ahead. Stay tuned to our website for regular updates on
Mike's training & news with workout videos and exclusive interviews
(more info at the end of the interview).
-------------
KM: Hi Mike, how are you? As you‘ve told
me, in early June you started your prep for this year's Mr. Olympia.
What was your plan for these 16 weeks of intense training leading up to
your 3rd participation in the world's biggest bodybuilding competition?
Michael: Yes, indeed. My trainer David and I started my regular prep
again on June 4th, my regular diet as we always do. We changed the
training plan completely and our goal is to increase muscle mass, and
improve certain areas a little more. They are already improved since
last season, but we want to make them even better.
KM: Like for example?
Michael: Like, for example, we have to definitely improve the upper
chest and also give a little emphasis on the arms as well.
KM: Are you working to improve your back at all? Is there any need for
improvement there?
Michael:The back… (laughs). As we’ve discussed with my trainer David
Balasas, we are going to work towards getting more width. We are
changing the Olympia prep plan completely from other seasons. That means
harder training sessions, less reps & heavier weights, so we can improve
on overall muscle mass.
Photo Shoot
For Our Website After The 2011 Mr. Olympia.
KM: So from what I understand your full prep is for 16 weeks.
Michael: 16 weeks of full prep, it means we have almost 2 months to work
on adding mass, and 2 months for cutting. Just enough time in my
opinion, but we have to work harder to achieve the goal we want.
KM: And that is to be in the top 10, correct?
Michael: Sure, that's the main goal. This year I am giving it my all in
order to get in the top 10.
KM: A couple of months ago the New York Pro took place. What did you
think about McMillan who won, and Johnnie Jackson who placed second?
Michael: When it comes to the competition in New York and the comments I
read about it, I think McMillan had achieved an incredible shape. I
don’t have words for the man, perfect from top to bottom. He has amazing
presentation and superb muscle mass; well done and congratulations to
him. I think he totally deserved first place. As for Johnnie, well, I
can’t say much, we’ve said how Johnnie Jackson is OK, but I think second
place should have gone to someone else, in my opinion to Steve Kuklo.
First place cannot be doubted, Cedric was phenomenal.
Michael
With Cedric McMillan At The 2010 IFBB Europa Super Show In Dallas,
Texas.
KM: If you had competed in that show, where do you think you would have
placed?
Michael: Third or fourth, that’s what I believe.
KM: Having beaten Johnnie Jackson at your last show in Spain at the 2012
Mr. Europe Pro, do you think you would have managed to place second?
Michael: I can’t tell you if I would have placed second, third or
fourth. I just believe that I would have competed; I would have been in
great shape again just like in Spain.
KM: Personally, I think if you had competed, you would have placed ahead
of Johnnie again.
Michael: I am not a hundred percent sure if I would have been second or
anything, but I do believe I would probably have beaten him again being
in the shape I was in while competing in Spain for the Mr. Europe.
KM: What is your opinion about this year's Olympia? Who do you think
will take 1st place?
Michael: I think Phil Heath will place first again. That man is
unprecedented, cannot be described, he's just amazing.
KM: After winning the Mr. Europe Pro in April, how do you feel
psychologically? Have things changed for you?
Michael: I feel really good; truth is this year has been a very nice
start for me, a start I’ve been waiting for years. Truth be told, I
think I had an incredible start. I mean, this year I started placing 2nd
in Australia, then 2nd in Germany at the Fibo and winning in Spain.
Those three competitions one after the other, I placed really well. I
think that meant something.
KM: And at the Arnold Classic, of course.
Michael: Well, I think I could have placed higher in the Arnold Classic,
not having had a serious injury, I think I gave it my best. I just
believe I could have placed two or three spots higher. But as I’ve told
you before, I am working gradually on improving, I am doing better and
better, and that's the right direction.
Michael's Winning Posing Routine At The 2012 Mr.
Europe Pro In Spain.
KM: How do you feel now after injuring your
lower back, is everything ok?
Michael: Now, I feel great, I’m doing fine, my back is ok and the
therapy is going very well. I feel really good psychologically and my
morale is very high.
KM: You’ve had a chance to rest since April and now you are ready to go
full throttle with your prep, yes?
Michael: Yes absolutely! As I’ve discussed with my trainer, under our
new plan we’ll work on different exercises, different diet plan, and our
morale is better than other times, thank God there are no injuries, so I
believe we’ll have great results.
KM: When you say different diet, do you mean for adding muscle or for
cutting?
Michael: Yes for adding mass, he has added some extra food, more carbs
and this and that, but very clean food, meaning no eating between meals
like I did other times. I used to snack sometimes between meals. Now it
is very serious, very clean food, big amounts of rice, potatoes, and all
that, and eggs, so we can have a great result later on with my
conditioning as well. KM: So you are trying to add more weight to your frame and improve on
your conditioning as well?
Michael: Yes, add some more kilos but make them quality weight. Gain 10
kilos, 6 kilos, no matter how many, it has to be quality weight.
KM: Is your goal to compete heavier or at the same weight at the
Olympia?
Michael: My goal is to compete two or three kilos heavier but more
defined and sliced. So the extra weight will be the finishing touch and
I will be 110% where I want to be. That's what
David is trying to achieve, that’s the goal he has set as a trainer,
that I compete more defined, with more mass, more meat and more
conditioning.
KM: Now that you are going through your phase of adding mass, do you do
cardio or not?
Michael: Yes, I do cardio three days a week for 20 minutes. For
circulation, for the blood, and this and that, and we are gradually
adding to the program.
KM: And your training schedule will be the same as always?
Michael: As always; cardio in the morning and training in the evening as
usual.
Michael With His Trainer David At His Gym In Kos Island, Greece.
KM: Now that it’s summer and you work more, how are you going to manage
everything? I know how difficult your daily schedule can be.
Michael: You know, it’s the best time for me now, because I don’t have
to worry about competing in more shows like I did in the past. Now I
know that I will get off work, I will rest for a while, and then do my
training in the evening. It’s not tiring for me at all and it doesn’t
matter if there is more work during the summer, because I think my mood
was playing an important role in the past. I remember in 2010, we had
shows constantly. Now, I can just focus on the Olympia and I’m fine. I
get off work, I sleep, I train. It’s totally different. KM: Yes, I know, for sure. It’s summer, you go to the beach, it’s a
different way of life.
Michael: Yes, we live close to the beach, which helps a lot, especially
with getting a tan. It’s great that I avoid the tanning booths. That’s
the truth. And the sun helps a little more, as you know, it’s good for
you in moderation, so I think we are super.
KM: Tell me, when you work during the summer, let’s say in August for a
month, a month and half before Olympia, what is your daily schedule, so
that our readers can have an idea of how you manage it all.
Michael: My schedule is the following: If I work the morning shift, I
start work at 6 am, and get off work at 6 pm, so I drive the taxi for 12
hours. I have a cooler with all my food at the trunk of my car, so every
three hours I take a break under some tree, I eat and then go back to
work. That is my schedule.
I get off work usually at 6 pm, I come home, I eat rice, potatoes or
chicken, I rest for a while, I go swimming for a little bit in the
afternoon, I come back, I rest for an hour or so, and in the evening I
go to the gym. I have some coffee to get me going, and around 8.30pm I
start my workout with my trainer. I finish around 10pm, I go home, eat
dinner, sleep and then I work the next day again.
The next week, if I work the night shift, I train in the morning. I wake
up at 10am, I have my first meal, 12pm I have my second meal, I start
training at 1.30 pm, I finish training, I come home at 3pm, take a
shower and go to work and I drive the taxi until 4am. I work mornings
for a week and nights the next week. That’s my life, that’s my culture.
KM: But you always go to the beach, no matter what time you work?
Michael: Always. Either I’ll wake up in the morning and go, then I’ll
eat my first meal, then go swim and relax for an hour. Then I’ll eat my
second meal and go train. If I work nights, when I get off work at 4
when the sun is shining, I go swimming in the early afternoon and come
back home around 6.
KM: Do you go with your family? Do you take your kids with you?
Michael: Of course, my kids come with me, especially the two youngest, I
always take them with me. The two oldest have their own lives now, my
daughter is all grown up, my son is 20 years old so he has his own
friends and so does my daughter. So I take the little ones with me,
Valantis and Nectarios.
KM: You are having a lot of fun I see!
Michael: We are having fun, thank God. That’s all we have left.
KM: With the existing problems in the country, right?
Michael: Kostas, you know it very well, everyone does, we don’t have to
say it every time. I hope there are better days ahead. That’s all I have
to say.
KM: Tell me about David's new gym, how is it going? Will it be done
soon?
Michael: From what I see, David has invested a lot of personal labor in
it. We believe it will open sometime between September and October. It’s
going extremely well, his work is going great, large numbers of people
attending and the gym is always full. Thank God that’s going really
great!
Back Training &
Interview With David Balasas - April 2012.
KM: So happy to hear that. Tell me, when you are trying to add more
mass, what supplements do you use? I know you don’t take many during
cutting periods, because you prefer a clean diet, but what about when
you are adding muscle?
Michael: Nowadays I mainly use the MHP's BCAA's,
Probolic-SR protein blend, which is a very good protein that sustains
me, and of course l-glutamine supplement,
Glutamine-SR.
KM: Do you take creatine?
Michael: I take creatine every other day; and my food of course which is
six meals per day.
KM: When your goal is to add more muscle, do you have more meals or just
six?
Michael: No, six meals again but greater amount of foods. Imagine that
for every meal, I eat half while cutting. Right now it's about 450grams,
while for cutting for example it’s 250gr. Chicken is 200gr when cutting
and now I’ll get up to 300gr (per meal), that means a bigger amount.
It’s always 6 meals but with more quantities.
KM: Do you consume any energy drink before training or just coffee?
Michael: I take my creatine and I have coffee, I don’t take any energy
drink. I sit and chat with friends for about half an hour drinking my
coffee. After that, I need a little time to warm up but once the
"turbines" are on I am ready to go!
KM: Do you take any other supplements?
Michael: Sometimes I do, sometimes I don’t; I’m not regular on that.
Even for the BCAA's, David always reminds me, “Take some aminos!”… I
forget! (laugh)
KM: What is your wish for your competitive plans?
Michael: All I wish is that everything goes well, training and all. To
all those who help us, love us and take care of us, I wish them the
best. I hope we have a great prep so we can have a great presentation in
Olympia, because that is my dream, to achieve my best shape ever and be
in the top ten. So let’s hope everything goes well. That’s all I hope.
That everything goes well.
KM: Besides adding mass and the usual prep, are you going to work on
your posing?
Michael: Now that I have some more time, I will definitely be working on
improving my posing even more.
First Greek To
Compete At The Olympia Stage (2009 IFBB Mr. Olympia)
KM: I noticed in Spain, you had some different poses that looked great
on you, for example you did the most muscular with your hand on your
quad.
Michael: Yes, that turned out amazing.
KM: That pose definitely suits you best.
Michael: Yes, it was great, the side one as well. I believe I’ll work on
them better this time. I am relaxed, and I’ll do a great job.
KM: Yes, you’ve already worked on it enough and I believe you’ll perfect
it for the Olympia.
Michael: That was just a 10% from what I can do. I believe that this
year I’ll succeed even more. You know, day by day, year by year, we
learn more about ourselves and our bodies. When you are surrounded by
people who love you and appreciate you, and they advise you some things,
you have to appreciate that. That’s what's best for me.
To achieve what I’ve achieved, I listened to people. When someone talks
to me, I listen. I value other people’s opinions. And this is what gives
me the advantage. Meaning that, I listen, I say "ok, I’ll do it", I’ll
try, like in the Arnold Classic where I did great although I had
problems. I believe that year by year, I get better. I’ll improve on
posing and everything, but I need to hear other people’s opinions.
I like that. Whatever you tell me, as well as the guys that helped me in
Spain, David also with his patience and insistence, every time he tells
me ‘do this’. OK, it’s hard, truth be told, because when you are
starving and you are thirsty, everything is harder, but you have to make
it happen. That’s all there is to it, that’s the truth. Whether you hurt
or not, it has to happen. That’s the end of it. You get on stage and you
need results. That’s where it counts. That’s the truth. There is no
hiding it.
Back Double Bicep Comparison With Branch Warren
At The 2012 IFBB Australian Pro
KM: Of course, that’s how it is. And the fact that you listen and
appreciate other people's comments and ideas, certainly helps you a lot!
After the Olympia, do you still have the same plans?
Michael: You know my plans. After the Olympia, I’ll be in India this
year for sure. For the Sheru Classic. After that I’ll be in Spain for
the Arnold Classic Europe where I was invited to compete and last but
not least in England for the British Grand Prix. If I am not mistaken,
that’s in October. With God’s help, I hope I’ll be well and healthy to
compete at the Olympia. That’s what is important right now, to have a
great result and give my best up there, and after that, we’ll see. My
first goal is this, after that, everything is up for discussion.
KM: I want to see you in the top six at the Olympia. If Ronny Rockel can
do it, so can you.
Michael: I believethat’s what I will attempt to do this year. I have
lots of hunger and passion, if I achieve the results we want, I’ll go
great. I got first place in Spain, second place in Germany and in
Australia and did very well at the Arnold Classic. I have faith.
KΜ: What did you think of the pics from the Muscular Development
photoshoot?
Michael: That was amazing, the photos were insane.
KM: Those must go in the gym as posters.
Michael: Absolutely, those photos have to be used as posters, they belong
in the gym, for sure. I mean, I look at them and I’m asking myself, is
that me? I can’t believe it. First of all, the work these people have
done is phenomenal, what an amazing job. I truly thank them from the
bottom of my heart, the incredible Per Bernal from Muscular Development,
the magazine is amazing, those people did a great job.
KM: Even though you had trouble with your
lower back.
Michael: Yes, remember? Especially after Arnold Classic, to have such a
great photoshoot! You remember how much we worked at the gym and we got
such a result. What can I say? Great job.
Michael's
Back Training Article On Muscular Development Magazine - July 2012 Issue
KM: Who are the people you would like to thank?
Michael: A big thank you to you Kostas, for being here and doing this
interview and for everything you have offered and you continue offering.
A big thank you to Alex Siatravanis my main sponsor and distributor of
MHP products in Greece, I believe he is a rock for everyone. To David
Balasas my trainer, also a big thank you. A thank you to all our readers
at Bodybuilders.gr, everyone in the fan club, I wish them the best from
my heart, and let’s hope we have a great result in Olympia. That’s what
I want, everything to go well.
Also, a big thank you to Eleni - I never forget her. I‘ve said so much
about my wife, she is my support and that’s the truth. What can I say,
she is perfect in every way. She prepares my meals, she weighs
everything, she takes care of me. And she has four kids to look after.
And I am like ten kids! Truth be told, she spends most of the day in the
kitchen. Take in consideration that she has to prepare six meals a day
for me, and prepare food for all the kids as well. Three meals,
breakfast, lunch and dinner. And she takes care of the house, and
everything else.
KM: Family is a big support in your competition goals, right?
Michael: She is indeed a great support. Incredible support. And she
keeps going. She has never complained. She only asks when I am competing
again! She has so much love for our sport and what we do, she genuinely
likes it. She likes seeing her husband succeed. And I respect her a lot.
She is everything to me.
KM: I totally agree Mike, she is indeed a great woman.
Michael: It is not an easy thing. I’ve said it a thousand times. Having
kids, taking care of a house, and living with a man that needs six meals
a day, you need to weigh them, be precise with them, it’s not easy. Many
women wonder. And they ask “what are you doing?” But still she says,"
What I do makes me feel good, I like it, and that’s why I keep doing
it.” And she deserves congratulations.
KM: I want to ask you something else. Now that things in Greece are
difficult, you work many hours, you have kids and a family and a house,
how do you manage? I find it hard to believe.
Michael: Indeed, many ask me, “How do you manage with four kids, with a
wife, with yourself, to keep the house running?” I’m the only one
working, and I have to tell you, it is really difficult, I won’t lie.
For two years now things have been hard, economically and
psychologically. Truth be told, we don’t go out as much, we used to go
out with the kids twice a week and now we don’t go out at all. We have
cut back on many things and it does make me sad, to be honest.
Work is not as good anymore, the taxi doesn’t make as much as it used to
three years ago when I was earning money. It used to be really busy, now
I see that work has been cut back by almost 50%, I work all day and I
find it scary sometimes. I get off work and I think to myself, “That was
a waste of time.” You are absolutely right, many people wonder, how do I
do it? It can be done but with difficulty. It’s not as it used to be.
KM: And despite all the hardships, you never give up.
Michael: Never, especially in this matter. I’ve been deprived a lot in
my life but when I’m training for a show I never give up, I don’t know
how to give up. I try to keep that intact. That’s what's helped us a
little bit more, morally and spiritually. Despite all the problems and
the lack of work, for me that’s the best part, when I get to go the gym
and take it all out on the weights. I go home feeling relaxed, like
nothing is wrong. I do believe in my heart though and I hope that this
problem will be overcome eventually.
KM: I sincerely wish that as well.
Michael: Thank you once again and I wish everyone all the best. Health
above all else and everything will take care of itself.
KM: It's been a pleasure as always. On behalf of
everyone I want to wish you lots of mental and physical
strength for your prep and we'll chat again soon.
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Bodybuilders.gr
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