As most of the UK population know, Marino Katsouris has just returned from ITV’s Love Island. Whilst he didn’t find love on the island, he is now able to concentrate on his job as a personal trainer and aspiring fitness model and focus on being fit and healthy.
Muhdo met up with Marino to take a DNA sample in order to complete our MUHDO Muscle Builder DNA analysis – a comprehensive and personalised DNA analysis to help him build muscle and strength as well as provide him with a spectrum of health, fitness and nutritional advice to help him optimise his genetic gifts. You can find out more about Muhdo’s DNA analysis here.
Marino has been training for almost seven years and is very proud of the fact that his success has come about from hard work in the gym and studying and researching fitness and nutrition to ensure he was making the most of his training. He has competed twice in bodybuilding competitions, with his most recent event being the UKBFF South Coast where he finished in the top three, qualifying for the British finals. Marino is currently on a journey to encourage healthy living and the benefits of an active lifestyle!
We asked Marino some questions to find out a little more about his training and diet regime:
Muhdo: WHAT MADE YOU GET INTO FITNESS?
Marino Katsouris: Well I was pretty much always the skinny guy. My relationship with food wasn’t the best either as I thought that not eating food was the answer to achieve a good body. I remember reading a Men´s Fitness magazine and saying to myself I want to look like the guy on the cover. I joined a gym, researched how to get the body shape I was looking for and the rest is history.
MUHDO: DO YOU TAKE SUPPLEMENTS – WHICH ONES?
Marino Katsouris: I love supplements and I pretty much take all of them! My top five supplements would be… whey protein, pre-workout, DAA, omega 3 and creatine.
Muhdo: DO YOU TAKE VITAMINS – WHICH ONES?
Marino Katsouris: I take a single, all-in-one multivitamin. But I am very interested to receive my MUHDO DNA results to establish if this is providing me with all the micronutrients: HOW LONG DO YOU TRAIN FOR: WHAT MIX OF REPS/ SETS DO YOU DO?
Marino Katsouris: I normally work on the high spectrum of repetitions (ranging from 10-20). Then every four weeks I change things up and focus on around 4-8 reps instead.
Muhdo: HOW LONG IS EACH REP (MUSCLE UNDER TENSION IN SECONDS)
Marino Katsouris: This depends. Every session is different for me and sometimes it will be 4 second negatives, straight out pumping or pause. I like to mix things up all the time.
Muhdo: WHAT IS A TYPICAL MENU FOR BREAKFAST, LUNCH AND DINNER (AND SNACKS)?
Marino Katsouris: I follow an “if it fits yours macros” diet ( IIFYM ). Also, I am very carb tolerant so I eat higher carbs. For example, my macros for cutting would be 3000 calories, 375 carbs, 235 protein, 60 fibre
Muhdo: WHAT DO YOU EAT ON YOUR “CHEAT DAYS”
Marino Katsouris: The Question is ” what don’t I eat”. I can put away food pretty easily, coming from a Greek family your life seems to revolve around it! I love going out for dinner and don’t often pass up a Nando’s, then for dessert to another restaurant like 5 Guys or Pizza Parlor for another meal! But generally, I eat all the usual foods you would expect – although I prefer savoury to sweet.
Muhdo: WHAT DO YOU EXPECT YOUR DNA ANALYSIS TO REVEAL?
Marino Katsouris: I am really looking forward to receiving my DNA analysis – it’s going to be fascinating finding out what my genes tell about me and whether I need to adjust my diet or training regime to achieve quicker results in the gym!
Marino’s results will be available in a few weeks – watch this space for an update on his analysis!
Do you want to know how to get the most out of your training and diet like Marino Katsouris? Buy a Muhdo DNA kit today!