Transformation Update: Week 1, Day 3 |

Transformation Update: Week 1, Day 3

By Brandon Cook

Wednesday, December 2nd, 2009

Thought of the Day:

“You have the power to become anything you want to. Set your expectations for yourself and know that you’ll become whatever you think about.”
- Dr. Wayne W. Dyer

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Day 3 of My Transformation Journey:

Okay, today is day 3. You’ll realize that the days are pretty similar overall. Right now there’s only a few variations from day to day depending on the type of training I’m doing. Training and Nutrition strategies will progress as things move along.

One of my favorite days is CHEAT DAY! That’s the day I get to break some rules and enjoy some not-so-healthy foods. Today’s not that day!

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

Okay, I’m definitely full! Shower time!

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 Organic Coffee (black)

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 Breast topped with a little lemon juice, onions, green and red peppers)
1/2 Cup of Brocolli
1/2 Cup of Green Beans
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate -I know I’m soooo bad!
16 ounces of water
2 GNC Super Digestive Enzymes
8 ounces of Black Tea (I was out of Green Tea)

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

Drank a cup of Organic Coffee (black) around 5:15pm.
It’s 5:30pm… time to go home… it’s pouring down rain!

Meal # 5: Peri-Workout Nutrition (6:00-8:00pm)
Peri-workout nutrition is simply what you eat before, during, and after your training sessions. If you get this right you are on your way to mass. Now, a lot of coaches will just tell you to go get a good supplement. Honestly, that’s better than not doing anything. So, if my strategy is too complex for you I recommend getting Biotest’s Surge Recovery.

I believe whole foods are better than supplements 99% of the time, so instead of paying for tubs of sugar I use fruit. There’s no way you can convince me that processed sugar/dextrose is better than living fruit. So, here’s my strategy:

10-15 Minutes Before Workout:
8-16 Ounces of Orange Juice (Freshly squeezed would be best, but I use store brand)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos

During Workout:
To make this drink you’ll need a juicer. I prefer to make fresh juice from actual fruit. This way I’m getting all of the beneficial vitamins, nutrients, and living enzymes that are often destroyed in the pastuerization process when you buy juice from the store.

3 ice cubes
1/4 cup orange juice (from store)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos
6 grams Ultimate Nurition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1/4 Pineapple (freshly juiced)
1 apple or 1 cup grapes (freshly juiced)
1 cup cranberries (freshly juiced)
Top off container with orange juice

Warrior Training:

Warm Up:
10 Minutes Foam Roller
10 Minutes Dynamic Mobility Exercises

Go out into garage and crank up Pearl Jam!

Step-ups = 10/10 reps

Shoulder/Back Rehab:
1. Facepulls (purple band) = 12 reps
2. Band rows (purple band) = 12 reps
3. Scaptions (10lbs dumbbells) = 12 reps
4. Bentover Lateral Raises (10lbs dumbbells) = 12 reps
5. Cuban Press (10 lbs dumbbells) = 12 reps

Bodyweight circuit:
1. Pike Push-ups = 13 reps
2. Wide Grip Pull-ups = 7 reps
3. Feet Elevated Push-ups = 12 reps
4. Reverse Grip Inverted Rows = 12 reps
5. Dips = 10 reps
6. Neutral Grip Chin-ups = 3 reps
7. Unilateral Box Squat = 15/15 reps
8. Unilateral Stiff Leg Deadlifts = 15/15 reps
9. Unilateral Glute Bridges = 15/15 reps
10. Dragon Flags = 4 reps , then Stability Ball Pikes = 10 reps
11. Stability Ball Side Neck Bridge = 0:45 / 0:45 seconds per side

Then I did 12 reps Partial Lockout Squats with 315lbs and a 3 second hold at the top.

I’m doing these to get my body used to holding heavier weight. As of right now, I’m not very strong so 315lbs (double my bodyweight) is pretty heavy to me. My goal is to be able to squat this weight by the end of the six months.

Warrior Walk #2:
20 Minutes of Walking my dogs while wearing a 32lb Weighted Vest

Post-Workout Drink: Smoothie
8-16 ounces Orange Juice
1 Banana
1/2 cup frozen Strawberries
1/4 cup frozen Raspberries
1/4 cup frozen Blueberries
2-3 tablespoons Plain Yogurt
1 scoop Optimum Nutrition Natural Whey Protein (Vanilla)
6 grams Ultimate Nutrition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1 serving Nutrijoint Formula

Meal #6: Dinner Time (9:30-10:30pm)
6-8 ounces Baked Salmon with Lemon juice
1/2 cup Quinoa (a grain)
Salad (Romaine Lettuce and Baby Spinach)
Ginger Dressing
16 ounces of water

Time for bed!
1 mg Melatonin

See you in dream land!

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

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