Transformation Update: Week 1, Day 2
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By Brandon Cook
Tuesday, December 1st, 2009
Thought of the Day:
“If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.”
- Henry David Thoreau
Featured Article:
Is Muscle Soreness Necessary for Muscle Growth?
By Nick Nilsson
Anybody who has ever touched a weight knows the feeling… It happens the first time you do squats or deadlifts…the first time you do negative-only training…the first time you do an exercise you’ve never done before… Click Here to Learn More
Day 2 of My Transformation Journey:
Day 2 was more of a recovery day for me. My recovery days are pretty much the same nutrition wise, except I replace the Peri-Workout Nutrition with a regular type meal or shake. Instead of training with weights I focus on stretching. I may add some cardio/conditioning workouts later (besides Warrior Walks), but for now I’m making sure I recover. So… let’s get this update rolling:
My Morning Ritual:
Woke up at 6:30am
Drank 30 ounces of water
10 Minutes of Tai Chi/Qi Gong Exercises
10 Minutes of seated Meditation
Meal #1 Breakfast (7:00-8:00 am)
10 Raw Almonds
1 Banana
3 Whole Eggs (Organic/Cage Free)
Frozen Spinach (I just pour a little in the skillet)
Onions, Green and Red Peppers (I just pour a little in the skillet)
Mushrooms (I just pour a little in the skillet)
1/4 Cup Organic Dark Red Kidney Beans
1/4 Cup of Cheese
Add a little Salsa and seasoning
8 ounces Orange Juice
16 ounces of water
GNC Multivitamin
GNC 1000mg Vitamin C
GNC 400 IU Vitamin E
Carlson 2,000 IU Vitamin D
Biotest Flameout Fish Oil
2 GNC Super Digestive Enzymes
Warrior Walk #1:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest
Time to head to work.
Upon arrival 8 ounces of Green Tea
Meal #2: Brunch (10:00-11:00am)
10 Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Cheese Stick
1 Apple
16 ounces of water
Meal #3: Lunch (1:00-2:00pm)
6-8 ounces of grilled Chicken (topped with a little lemon juice)
1/2 Cup of Spinach
1/2 Cup of Mixed Vegetables
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes
Meal #4: Afternoon Snack (4:00-5:00pm)
10 Raw Almonds
1 Cheese Stick
1/2 Cup of Brocolli
Big Bowl of Mixed Field Greens
3 ounces of Tuna
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
1 Biotest Flameout Fish Oil Softgel
16 ounces of water
Meal # 5: Pre-Dinner (7:00-8:00pm)
Protein Shake:
1 scoop Optimum Nutrition Whey Protein
1 scoop Optimum Nutrition Casein Protein
1 tablespoon ground flax seeds
1 tablespoon natural peanut butter
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutritoin Glutamine
8-16 ounces of Soy Milk
1 Banana
Warrior Walk #2:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest
Recovery Training:
15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15 Minutes of Static Stretching Whole Body
Meal #6: Dinner Time (9:30-10:30pm)
3 Whole Egg Omelot
Cheese
Pico Degalo
Onions, Green and Red Peppers
16 ounces of water
Then Time for bed!
1 mg Melatonin
Well, that wraps up day 2…
Brandon
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About the Author:
Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.
HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com
© 2009 Hardgainer Muscle Building. All rights in all media reserved.
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