"From The Ground Up"

[C.Coronato]

hey great stuff man...keep working hard bud...congrats on all the success..very well deserved.

Thanks M, i appreciate it for sure. 2.5 weeks to keep pushing. 18 weeks total is the longest i have ever dieted for .. But im doing ok ..

Gotta love the out door bike ride, need to get my wife a bike so we can do that once the 105 heat index decides to drop some

I hear ya. My GF was never that active, but now we really enjoy it. We leave out phones, wallets, everything behind. Take some cash and go. We may or may not stop for some lunch, and its just so peaceful. Ill do that every day if i could.

[C.Coronato]

Tuesday was a good day. I have not seen my coach in a week and a half as he was out at Jr Nationals, and we both were busy. I felt as if i were holding some in my stomach, and was a bit nervous to go see him. I know i always rebound hard, so i just let it go and made that my theory. When i got there and went through my mandatory poses, his eyes lit up. He said my legs look like im ready to get on stage, they are dry and in. My back is set, but i am holding a bit of water, but thats fine as ill hit it with Arbuterol and pull it out no problem. I was happy to say the least. THEN, he said to go have a cheat meal. I dont get cheat meals often, i think i had 2 in 18 weeks. Which is more than im used to, as the last few show preps i had 0. Needless to say i felt good, and relaxing a bit with my GF. It was a good day, Sitting at 179 lbs and ready to rock.

[C.Coronato]

The days are going by faster and faster now. 2 Weeks until prejudging. Damn, that went quick. 13 days until weigh ins. Im looking forward to a nice long clean bulking off season. I am working on my diet now, but i think its going to be almost identical to my contest prep, just with the addition of more carbs, less cardio, and a few shakes in there. The basis will be the same, as i actually enjoy what im eating now, its just not enough. Right now, 2 weeks out this where im at. Im at a steady 178, 5% or so.

5 egg whites, 1 whole egg, 1/2 cup broc, 1 cup dry measured oats.
6oz chicken, 6oz sweets
6oz chicken, 6oz sweets
6oz chicken, 6oz sweets
6oz chicken, 1/2 cup bro
5 egg whites, 1 whole egg, 1 cup broc

[PIJW]

Getting there bro, you gonna deserve a long slow bulking season after you kick this 2nd contests ass.

[C.Coronato]

Getting there bro, you gonna deserve a long slow bulking season after you kick this 2nd contests ass.

Thanks my man, i need it. The longest i ever had an off season was 10 weeks. I plan on doing a nice clean steady bulk until Team U next year.

[Mr. Dead]

That clock is tickin'... And, I know you're makin' each second count... Nothing left, but to bring home the hardware... You got this, easy...

[PIJW]

Thanks my man, i need it. The longest i ever had an off season was 10 weeks. I plan on doing a nice clean steady bulk until Team U next year.

Sounds great, gonna have to watch that bulking session

[C.Coronato]

That clock is tickin'... And, I know you're makin' each second count... Nothing left, but to bring home the hardware... You got this, easy...

Thanks brotha. Few more weeks. Two weeks exactly to Pre-Judge .. Cant believe its this close. Biggest Stage i have ever been on.

Sounds great, gonna have to watch that bulking session

Thanks brotha.

[Mr. Dead]

Thanks brotha. Few more weeks. Two weeks exactly to Pre-Judge .. Cant believe its this close. Biggest Stage i have ever been on.

I've seen your pics, and know your drive and determination... You've got this, easy...

[Big C]

Might be a dumb ? but where is Team Universe held, bro?

Lookin forward to you doing well at this show and then see what you can do in a prolonged bulking season. You said you got up to a solid 220 I think you can even put on more solid mass than that b/c you will have more time. Time to get to "monster" status amigo.

[Mr. Dead]

Might be a dumb ? but where is Team Universe held, bro?

Lookin forward to you doing well at this show and then see what you can do in a prolonged bulking season. You said you got up to a solid 220 I think you can even put on more solid mass than that b/c you will have more time. Time to get to "monster" status amigo.

Bergen Cty, NY
5 Mins from Manhattan

[C.Coronato]

I've seen your pics, and know your drive and determination... You've got this, easy...

Thanks brotha.

Might be a dumb ? but where is Team Universe held, bro?

Lookin forward to you doing well at this show and then see what you can do in a prolonged bulking season. You said you got up to a solid 220 I think you can even put on more solid mass than that b/c you will have more time. Time to get to "monster" status amigo.

Yea man, we will see. The plan is to simply add carbs to my contest prep. With also some Steak, Torrent, Ect. No more 1000 cal gainers tho hahaa. Thats what did me dirty. 2 lbs a week until this time next year .. I think itll work well. And its actually in NJ this year, so i lucked out.

Its Bergen County Community College in Hackensack, NJ.

Bergen Cty, NY
5 Mins from Manhattan

They moved it. Its actually in GKs hometown of Hackensack, NJ.

[Mr. Dead]

Thanks brotha.




Its Bergen County Community College in Hackensack, NJ.



They moved it. Its actually in GKs hometown of Hackensack, NJ.

Bev Francis needs to update her stuff, then... *LOL*

[Big C]

Nice, so kinda in your backyard....not real familiar with Jerz haha.

Yeah man...I think that's the way to do it...the smart way, I ditched those weight gainers a long time ago and just started eating more steak, chicken, fish, eggs, oats etc.

You know what the hell your doing bro, so do it. And good luck 2 u.

[C.Coronato]

Bev Francis needs to update her stuff, then... *LOL*

haha yea i guess so, but the poster is right - http://bevfrancis.com/component/cont...30-posters/103

Nice, so kinda in your backyard....not real familiar with Jerz haha.

Yeah man...I think that's the way to do it...the smart way, I ditched those weight gainers a long time ago and just started eating more steak, chicken, fish, eggs, oats etc.

You know what the hell your doing bro, so do it. And good luck 2 u.

Yea its about an hour and a half north of me actually, but its not bad. No planes or hotels needed. Yea well what i did was had a Real Gains shake with whole milk, Oats, PB, and a Banana lol. It was damn tasty tho, and it worked, i put weight on, and my strength was through the roof, but I made up for it in diet and cardio these past 16 weeks lol.

[C.Coronato]

Less than a week to go, and ill be standing on my first National Stage. Thats unreal to me, 2 years ago, bodybuilding wasnt even a thought in my mind. I just simply worked out and thought i ate clean. Now its the big leagues. MD video is up : http://mdtv.musculardevelopment.com/...shoulders.html

I couldnt be more happy or more grateful for that. Excited to get into the offseason and take steps to progress towards my next show.

I need to nail down my diet, and make sure its something feasible $$ wise. Either way, ill be looking into some solid clean growth.

[Birdman]

Thats awesome bro, couldn't be happier for ya.
I have a quick question, how do you split your legs in your routine? I have done the legs split before and am contemplating going back to it soon but wanted your input first. Where would you put squat? I remember I had it on hamstring/glute day. Any input would be great man. Thanks!!

[C.Coronato]

Thats awesome bro, couldn't be happier for ya.
I have a quick question, how do you split your legs in your routine? I have done the legs split before and am contemplating going back to it soon but wanted your input first. Where would you put squat? I remember I had it on hamstring/glute day. Any input would be great man. Thanks!!

Thanks brotha! I def appreciate it, congrats on the coordinator badge as well!

I did a ham/calf day and then a quad day.

I didnt squat much this offseason, simply because i ddint want to add more size, as my legs are already over powering. But im going to go back to it this year. I will be running quads like this:

Extensions - 4 x 10
Lunges - 4 x 10
Squat - 4 x 10
Hack Squat - 4 x 10
Leg Press - 4 x 10

Something along those lines. I dont like squatting first, same goes with DLing, i always hit them in the middle of the workout ..

[Birdman]

That looks good man, thanks. I think hamstrings would be somethin like leg curls, straight leg deads, freak blasters, reverse v-squats. Sound solid?

[C.Coronato]

That looks good man, thanks. I think hamstrings would be somethin like leg curls, straight leg deads, freak blasters, reverse v-squats. Sound solid?

Yea man that sounds awesome for sure!