Transformation Update: Week 1, Day 4 |

Transformation Update: Week 1, Day 4

By Brandon Cook

Thursday, December 3rd, 2009

Thought of the Day:

“Your body is the only thing you are guaranteed to keep for a lifetime. It forms the foundation of your earthly existence. Energizing your body enriches your life by enhancing every human capacity. If you lack vitality, nothing else really matters; if you have your health anything is possible.”
- Dan Millman

Featured Article:

Idiotic Mistakes Using Superset Training to Build Muscle
By Jeff “The Muscle Nerd” Anderson

By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat. Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight! Click Here to Learn More

Day 4 of My Transformation Journey:

Alright, alright… day four! Today was a great day… not only was it really sunny out here in NC, but I only worked a half day. I picked a good day for that. The reason I took off was to head to Greensboro and attend the one year Anniversary of Elite Performance Chiropractic (EPC.)

I became a patient there last year after my shoulder injury became too painful to ignore any longer. I was researching Active Release Technique and stumbled upon EPC and Dr. Jeremy Phillips.

Jeremy was a professional football player who played for both the St. Louis Rams and Atlanta Falcons. A serious knee injury caused him to start thinking of a back up plan, so he decided to become a chiropractor.

Fortunately for me he did, because my shoulder feels 100x better. Now I’m able to work my upper body again and make this transformation a reality. So, Happy Anniversary to EPC!

Day 4 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 meal. Instead of training with weights I focus on stretching. I may add some cardio/conditioning workouts later, 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 – had to skip fish oil today because I’m out… ordered more!
2 GNC Super Digestive Enzymes

During breakfast I’ve been reading Eckhart Tolle’s Practicing the Power of Now. This book is great for an up and coming Awakened Warrior… it’s all about living in the present moment and becoming fully conscious. In other words, awakening from the sleepwalker mindset and realizing that you are more than just your body and your mind… you are the awareness that lies beyond the body and mind. It’s pretty deep, but yet very simple at heart.

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

Left work early today.

Meal #3: Lunch (1:00-2:00pm)
6-8 ounces of baked Salmon (topped with a little lemon juice)
1/2 Cup of Brocolli
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 – forgot to take them today… remember next time!

Recovery Training:

15 Minutes Walking my Dogs (no vest, just enjoying the sunshine)
10 Minutes Foam Roller
20 Minutes Stretching

Meal #4: Afternoon Snack (4:00-5:00pm)
10 Raw Almonds
1 Cheese Stick

Big Bowl of Romaine Lettuce and Baby Spinach
Pico Degalo
Olives
Banana Peppers
3 ounces of Tuna
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar

1 Biotest Flameout Fish Oil Softgel – Had to reorder
16 ounces of water

Meal # 5: Pre-Dinner (7:00-8:00pm)
Had some mixed fruit, crackers, sushi, peanuts, and chicken nuggets that were served as refreshments at EPC.

Muscle Milk Protein Drink
Apple

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

Meal #6: Dinner Time (9:30-10:30pm)
3 Whole Egg Omelot
Cheese
Pico Degalo
Onions, Green and Red Peppers
16 ounces of water

For my final act of recovery I plan on spending 20 minutes chillin in the hot tub!

Then Time for bed!
1 mg Melatonin

I forgot to mention that I usually use visualization techniques while lying in bed before sleep. What I do is imagine my body and life the way I want it to be. I visualize the completion and realization of my goals while emphasizing the feeling and emotional aspects of how this would feel.

It’s best to do this visualization strategy first thing in the morning and right before going to bed. It’s at these times that the subconscious mind is most susceptible to programming due to the relaxed state of consciousness. Give this a try, but remember to incorporate as many senses as possible… sight, sound, feeling, etc.

Many athletes and olympians have been using visualization for years with great success… it’s a proven strategy… just do it!

Day 4 Complete….

Brandon

——————————————————
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

Share This Page With Your Friends
		Tweet