"From The Ground Up"

[C.Coronato]

BTW... Congrats on the name change!!! Another sign of movin' on up!!! Great stuff!!!

Thanks brotha!

Likewise. I tried looking for it in the food store this weekend but I really had no clue what I was even looking for, haha. I'll check it out again next time I hit the store.

Haha, its usually in the Organic/Natural/Healthy aisle. It very small tan round grains.

Grats on the change but your still TTL to me

Thanks bro, and ill always be TTL, im still the same guy!

[Optimus Prime]

hey mr.coronoto wats a good diet for leaning out??

[C.Coronato]

hey mr.coronoto wats a good diet for leaning out??

Hey brother. Well i can give you a run down of what my diet has been, and then you will need to tweak it to your exact needs. As everyone reacts differently to carbs, fats, proteins, ect.

At 180 lbs and very low BF, as i just did a show, and i have another one in 4 weeks, i am doing this:

730am - 5 egg whites, 1 whole egg, 1/2 cup broc, 3/4 cup oats
1030am - 6oz chicken, 1/2 cup broc
130pm - 6oz chicken, 5oz sweet potatoes
430pm - 6oz chicken, 5oz sweet potatoes
730pm - 50 grams Ultra Iso Whey
930 - 5 egg whites, 1 whole egg, 1/c cup broc

[PIJW]

Here's a good one for ya TTL.

How often do you work your abs(times per week). How many different exercises do you do for them and what rep range do you use for your contest prep/cutting in preparation for contest.

I'm sure a few would like to know how TTL does it.

[Optimus Prime]

Hey brother. Well i can give you a run down of what my diet has been, and then you will need to tweak it to your exact needs. As everyone reacts differently to carbs, fats, proteins, ect.

At 180 lbs and very low BF, as i just did a show, and i have another one in 4 weeks, i am doing this:

730am - 5 egg whites, 1 whole egg, 1/2 cup broc, 3/4 cup oats
1030am - 6oz chicken, 1/2 cup broc
130pm - 6oz chicken, 5oz sweet potatoes
430pm - 6oz chicken, 5oz sweet potatoes
730pm - 50 grams Ultra Iso Whey
930 - 5 egg whites, 1 whole egg, 1/c cup broc

ima try that thnx!

any good help for growin my wheelz?

[C.Coronato]

Here's a good one for ya TTL.

How often do you work your abs(times per week). How many different exercises do you do for them and what rep range do you use for your contest prep/cutting in preparation for contest.

I'm sure a few would like to know how TTL does it.

To be 100% honest, i trained them MAYBE a handful of times during the whole 14 weeks of dieting. I should have trained them more, but i simply was too exhausted after cardio to do them. But when i do them, i do decline situps, rope crunches, oblique non weighted twists, and leg lifts, i usually superset them 4 x 15 or so.

ima try that thnx!

any good help for growin my wheelz?

Awesome bro. What i did for a while was this:

Quads:
Squat - 5 x 10
Hack Squat - 5 x 10
Leg Press - 5 x 10
Extension - 5 x 10

Hams:
Leg Curls - 5 x 15
Laying Leg Curl - 5 x 15
Standing Leg Curl 5 x 15
Lunges - 5 x 15

Calves:
Donkey Calf - 4 x 20
Standing Calf - 4 x 20
Seated Calf - 4 x 20

[PIJW]

To be 100% honest, i trained them MAYBE a handful of times during the whole 14 weeks of dieting. I should have trained them more, but i simply was too exhausted after cardio to do them. But when i do them, i do decline situps, rope crunches, oblique non weighted twists, and leg lifts, i usually superset them 4 x 15 or so.

Thanks

How many times a week would you say you train them as well.

[C.Coronato]

Thanks

How many times a week would you say you train them as well.

Like i said, in those 14 weeks, i trained them maybe 5 times total. So many weeks i didnt train them at all.

[PIJW]

Like i said, in those 14 weeks, i trained them maybe 5 times total. So many weeks i didnt train them at all.

Very interesting, TY, now i don't feel too bad that i neglected them for pretty much the same reason of just being tired.

[C.Coronato]

Very interesting, TY, now i don't feel too bad that i neglected them for pretty much the same reason of just being tired.

Haha, yea man, i wouldnt recommend neglecting them, but its just something i never got around to doing. I know i should, but like i said, i was exhausted from the cardio, commuting, dieting, working, ect. And it just got left on the back burner.

[PIJW]

Haha, yea man, i wouldnt recommend neglecting them, but its just something i never got around to doing. I know i should, but like i said, i was exhausted from the cardio, commuting, dieting, working, ect. And it just got left on the back burner.

well i can tell you i never meant to neglect them it just seemed to happen was doing them one week and then i looked back and was like wow i forgot them again. But i think with my changes to when i workout they will get hit at least once maybe twice a week.

[C.Coronato]

well i can tell you i never meant to neglect them it just seemed to happen was doing them one week and then i looked back and was like wow i forgot them again. But i think with my changes to when i workout they will get hit at least once maybe twice a week.

Agreed. I would like to hit them more often, for me personally, i would say 2-3x a week should be ideal.

[Universal Rep]

How's it hangin', CC?

[Tron]

Very interest on the quinoa... I googled it and your recipe sounds money... One question though, where do you find this? Is it just at natural food stores or could I find this at Walmart or Aldi?

Second question... For your in season I noticed that right now on your 4 week break you said you were keeping about a 100-150g carbs (If my memory serves me right). Have you ever thought of a higher carb dieting style? Does that not work for THE TTL?

[C.Coronato]

How's it hangin', CC?

Doing well U, thanks. How are you brotha!

Very interest on the quinoa... I googled it and your recipe sounds money... One question though, where do you find this? Is it just at natural food stores or could I find this at Walmart or Aldi?

Second question... For your in season I noticed that right now on your 4 week break you said you were keeping about a 100-150g carbs (If my memory serves me right). Have you ever thought of a higher carb dieting style? Does that not work for THE TTL?

Well i went to culinary school, and worked with it often while in school. Currently i find it in Shop Rite or Stop and Shop in the Naturals / Healthy aisle. I think thats the best bet, but im sure you can find it more and more in other stores.

Higher carbs doesnt do too well for me. Once out of the season, i will be incorporating higher carbs, but what we noticed is that anything about 150 grams, i begin to gain weight, and store it. So right now, i actually just dropped down to no more than 100. We are sticking there for the next few weeks.

[Tron]

Well i went to culinary school, and worked with it often while in school. Currently i find it in Shop Rite or Stop and Shop in the Naturals / Healthy aisle. I think thats the best bet, but im sure you can find it more and more in other stores.

Higher carbs doesnt do too well for me. Once out of the season, i will be incorporating higher carbs, but what we noticed is that anything about 150 grams, i begin to gain weight, and store it. So right now, i actually just dropped down to no more than 100. We are sticking there for the next few weeks.

Cool, thanks for the info. Goodluck at TU bro..

[C.Coronato]

Cool, thanks for the info. Goodluck at TU bro..

Absolutely bro!

[C.Coronato]

Getting right back into the grind post show was a struggle, especially with a show 4 weeks away. I have done shows back to back to back weekends, and it actually was easier to get on track. I had my chest meal Sat night and Sun morning, and then it was back on track for the rest of Sunday. The past show i felt i slacked more (which i was permitted) but i was losing motivation to go on for another 4 weeks. I was extremely exhausted and rundown, and needed to recoup. I enjoyed no training Friday-Sunday and just stuck to my cardio, switched it up a bit and hit some out door bike riding with my GF. It was very enjoyable and my head i right back in. 3 weeks until Team Universe.

[mritter3]

Getting right back into the grind post show was a struggle, especially with a show 4 weeks away. I have done shows back to back to back weekends, and it actually was easier to get on track. I had my chest meal Sat night and Sun morning, and then it was back on track for the rest of Sunday. The past show i felt i slacked more (which i was permitted) but i was losing motivation to go on for another 4 weeks. I was extremely exhausted and rundown, and needed to recoup. I enjoyed no training Friday-Sunday and just stuck to my cardio, switched it up a bit and hit some out door bike riding with my GF. It was very enjoyable and my head i right back in. 3 weeks until Team Universe.

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

[PIJW]

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