Transformation Update: Week 11, Day 71 |

Transformation Update: Week 11, Day 71

By Brandon Cook

Monday, February 8th, 2010

Thought of the Day:

“The superior doctor prevents sickness; The mediocre doctor attends to impending sickness; The inferior doctor treats actual sickness.”
- Chinese Proverb

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Day 71 of My Transformation Journey:

Today started out great. I was pumped and ready to break in a new personal best in the squat tonight. I brought chilli for lunch, but my boss asked if I wanted to go to Dan Thai for my performance review. I decided that was cool and I would save my chilli for the next day. Dan Thai was great and I had a good review!

Towards the end of the day my joints and muscles started to ache (not sure why.) I really wanted to workout so I pushed this out of my mind. Yet, I noted that I would listen to my body in the end. I’ve learned that this is extremely important and can prevent undue injury if heeded.

I went home and prepared to train even though I was still feeling sub par. I made my workout drink and began my warm ups, but I noticed that I felt tired. My joints and muscles were aching as if the flu virus (or something) was trying to break past my immune system.

Finally I asked the question, “Am I going to be able to set a new record and squat 240lbs tonight?” With the way I was feeling the answer was no, thus I decided there was no point in training, stressing my immune system further and setting myself up for the flu to invade my body and derail my training.

I decided to listen to my body and I’m glad I did. The rest of the night I felt tired and drained. I went to bed right at 10pm to allow my body to fight this off. It is imperative to listen to the subtle messages that your body will send you. They may be telling you something that you do not necessarily want to hear, but the message is always in your best interest.

My Morning Ritual:
Woke up at 6:15am
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
30 grams of Raw Sunflower Seeds <= Added to increase calories

3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Onions, Green and Red Peppers
Pico De Galo
Garlic
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:
I decided to just do regular walks for now.

Time to go to work!

Meal #2: Brunch (10:00-11:00am)
30 grams Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Apple
1 Tbsp Olive Oil <= Added to increase calories
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)
My boss took me to Dan Thai restaurant for performance review:
Steamed Chicken
White Rice
Mixed Vegetables in a brown sauce
1 spring roll

1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
1 Tbsp of Olive Oil <= Added to increase Calories
2 GNC Super Digestive Enzymes

Meal #4: Afternoon Snack (4:00-5:00pm)
30 grams Raw Almonds
30 grams Raw Sunflower Seeds <= Added to increase Calories

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.

Left work about 5:30pm.

Meal #5: Pre-Workout (6:00pm)
I drank a protein and orange juice mixture like I normally do.
Then I skipped the rest of my workout nutrition because I decided not to workout.
Plus, I ate a ton of calories today and now my workout was cancelled.

Warrior Training:

Warm Up:
10 Minutes Foam Roller
10 Minutes Static Stretching

As mentioned earlier I decided that it was best to not work out today. I stretched instead.

Meal #6: Dinner Time (8:30-9:30pm)
6 ounces of Organic Chicken
16 ounces of water

Made it to bed around 10:00pm.

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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