Transformation Update: Week 16, Day 106 |

Transformation Update:Week 16, Day 106

By Brandon Cook

Monday, March 15th, 2010

Thought of the Day:

“Now and again, it is necessary to seclude yourself among deep mountains and hidden valleys to restore your link to the source of life. Breathe in and let yourself soar to the ends of the universe; breathe out and bring the cosmos back inside. Next, breathe up all fecundity and vibrancy of the earth. Finally, blend the breath of heaven and the breath of earth with your own, becoming the Breath of Life itself.”
- Morihei Ueshiba

Featured Article:

The Top Ten Muscle Building Tips
By Jason Ferruggia

1. Lift weights for no more than three to four days per week. Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis. … Click Here to Learn More

Day 106 of My Transformation Journey:

Well I decided to take Monday off as well. My knee doesn’t quite feel ready to squat 250lbs, plus I’m feeling a little tired and unmotivated to train. This can often be a sign of overtraining (or laziness for some people), so I’ll take another day.

I’m also reevaluating everything I’m doing to see where I need to improve. I feel like I should be gaining more weight than I am. Although the past couple weeks I have seen increases after upping my food intake. I’m continuing to make changes to my diet so that my calories are high enough. I’m doing this by adding more Orange Juice, Quinoa, Sprouted grains + almond butter, and other means.

One area of the four pillars that needs work is Rest and Recovery. To quote Jason Ferruggia from the article above “Without adequate sleep you will never reach your true potential and your muscle building efforts in the gym may be wasted. Do not overlook this important factor.”

He recommends 8-10 hours of sleep per night. Lately, I’ve only been getting 6 during the week and 8 on the weekends. This is something I’m really going to focus on. I’m going to make sure I’m getting 8 hours of sleep a night during the week and 10 hours on the weekends. I’ll have to figure out a way to make this happen.

I WILL SUCCEED!

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 Pumpkin Seeds
16 ounces of Orange Juice <= Added more calories

3 Whole Eggs (Organic/Cage Free)
Fresh Spinach
Onions, Green and Red Peppers
Shitake Mushrooms
1/4 Cup Organic Black Beans
Add a little Salsa and Sea Salt
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 those hound dogs on a walk.

Meal #2: Brunch (10:00-11:00am)
30 grams Raw Almonds
30 grams of Raw Pumpkin Seeds
1/2 cup of Grapes
1 Apple
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)
Vegetarian Chilli (no meat, extra beans):
Black Beans
Dark Red Kidney Beans
Pinto Beans
Onions
Red Cabbage
Green and Red Peppers
Tomotoes
Seasoning
Pasta Sauce

1/2 Cup of Mixed Veggies
1/2 Cup of Spinach
1/2 Cup of Carrots
1 tablespoon of Olive Oil <= Added for more calories
1 piece of 70% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes

Meal #4: Afternoon Snack (4:00-5:00pm)
30 grams Raw Almonds
30 grams of Raw Sunflower Seeds
1 Orange

Big Bowl of Spinach
Several pieces of Brocolli
One handful of shredded Carrots
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.

16 ounces of water.

Meal # 5:
8-16 Ounces of Orange Juice (Freshly squeezed would be best, but I use store brand for now)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos
Decided it would be in my best interest to take another day off of training.

Meal #6: Dinner Time (10:00-11:00pm)
6 ounces of Organic Chicken
Quinoa
Salad
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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