Transformation Update: Week 10, Day 65
By Brandon Cook
Tuesday, February 2nd, 2010
Thought of the Day:
“I don’t think much of a man who is not wiser today than he was yesterday.”
- Abraham Lincoln
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Day 65 of My Transformation Journey:
My knee/ITB band was a little sore this morning. I did some tai chi and made sure to stretch out my hips, ankles and calves really good. I also iced several times throughout the day and it is feeling pretty good this evening. I’ll continue to ice tomorrow as well.
Just got done watching Pumping Iron… again! I can’t believe how massive Arnold and Lou were. It’s amazing. Arnold makes me laugh in this movie, especially when you watch the special features and realize that this is a docudrama… some of the stuff is fiction and made up to make the documentary more interesting. Of course all of the training is real… just little things and situations and some of the stories Arnold tells are not true. He admits this in the special features.
Regardless though it is still in inspirational film.
My Morning Ritual:
Woke up at 6:30am
Drank 30 ounces of water
10 Minutes of Tai Chi/Qi Gong Exercises
15 Minutes of seated Meditation
Meal #1 Breakfast (7:00-8:00 am)
1 Banana
3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Pico De Galo
Onions, Green and Red Peppers
Porta Bella Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
Add a little Salsa and seasoning
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:
Skipped this today. I still walked but without the weighted vest.
Time for work.
Upon arrival 8 ounces of Black Coffee
Meal #2: Brunch (10:00-11:00am)
30 grams of Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Apple
16 ounces of water
Meal #3: Lunch (1:00-2:00pm)
6-8 ounces of grilled Chicken (topped with Onions, Green and Red Peppers)
1/2 Cup of Spinach
1/2 Cup of Mixed Veggies
1/2 Cup of Carrots
1 piece of 85% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes
8 ounces of Green tea
Meal #4: Afternoon Snack (4:00-5:00pm)
30 Grams Raw Almonds
Big Bowl of Mixed Field Greens
Several pieces of Brocolli
One handful of shredded Carrots
3 ounces of Tuna
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
1 Biotest Flameout Fish Oil Softgel
1 Carlson 2000 IU Vitamin D
16 ounces of water.
Headed home!
Recovery Training:
15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15-20 Minutes of Static Stretching Whole Body
Warrior Walk #2:
Skipped this, just did a regular walk to get the blood flowing.
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
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutritoin Glutamine
8-16 ounces of Soy Milk16 ounces of water
1 Banana
Meal #6: Dinner Time (8:30-9:30pm)
3 Whole Eggs
Spinach
Cheese
Pico De Galo
1 mg Melatonin
Went to bed around 10:30pm
Brandon
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About the Author:
Brandon Cook is author 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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