Transformation Update: Week 12, Day 79
By Brandon Cook
Tuesday, February 16th, 2010
Thought of the Day:
“Fear defeats more people than any other thing in the world.”
- Ralph Waldo Emerson
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Day 79 of My Transformation Journey:
Today was a recovery today. Feeling those squats. Made sure to do some foam rolling and stretching.
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)
Fresh Spinach
Onions, Green and Red Peppers
Maitake Mushrooms
1/4 Cup Organic Aduki 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
Walk #1:
Took the dogs for a walk.
Time for work.
Upon arrival 8 ounces of Green Tea
Meal #2: Brunch (10:00-11:00am)
30 grams of Raw Almonds
30 grams of Pumplin Seeds
1 Apple
16 ounces of water
Meal #3: Lunch (1:00-2:00pm)
Chilli:
1/4lb Organic Bison
Dark Red Kidney Beans
Onions
Red and Yellow Peppers
Cabbage
Tomotoes
Seasoning
Pasta Sauce
1/2 Cup of Spinach
1/2 Cup of Mixed Veggies
1/2 Cup of Carrots
1 piece of 60% 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
Walk #2:
Took the dogs on a walk.
Meal # 5: Pre-Dinner (7:00-8:00pm)
Protein Smoothie:
1 scoop Optimum Nutrition Whey Protein
Frozen Peaches
Frozen Strawberries
1/2 Banana
1 tablespoon ground flax seeds
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutritoin Glutamine
8-16 ounces of Almond Milk
16 ounces of water
Meal #6: Dinner Time (8:30-9:30pm)
4 Ounces of Organic Chicken
Spring Mix
Chard
Red and Yellow Peppers
Onions
Bell Peppers
Olives
1 Tablespoon Olive Oil
1 Tablespoon Red Wine Vinegar
1 Teaspoon Honey
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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