Transformation Update: Week 2, Day 10 |

Transformation Update: Week 2, Day 10

By Brandon Cook

Wednesday, December 9th, 2009

Thought of the Day:

“Every decision you make — every decision — is not a decision about what to do. It’s a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do.”
- Neale Donald Walsch

Featured Article:

The Muscle Building Troubleshooter
By Nick Nilsson

So you’re stuck…haven’t gained any muscle in months…the scale hasn’t gone up and neither have the weights you’re using… What do you do? How do you step back and assess what you’re doing and where you’re going wrong? … Click Here to Learn More

Day 10 of My Transformation Journey:

Today is day 10 and the transformation is well under way. Last night I went to bed early and I could feel a difference in my recovery. I believe if I make sure to get enough sleep it will have a substantial impact on my gains. You’ve got to remember that the training is only the stimulus to spark the muscles to rebuild and overcompensate by adding new muscle tissue. Recovery is the vital aspect of this game… because that’s when the muscle is growing. Some coaches even recommend taking a 30 minute nap shortly after you train. However, I train in the evening so…. I’m usually going to bed a few hours after anyway.

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)
28g of Raw Sunflower Seeds
1 Banana

3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Onions, Green and Red Peppers
Pico De Gallo
Porta Bello Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
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 – Yes… they have arrived!
2 GNC Super Digestive Enzymes

Read a little Eckhart and then shower time!

Warrior Walk #1:
15 Minutes of Walking my dogs. No vest today due to sore ankle and knee.

Time to head to work.
Upon arrival 8 ounces of Organic Coffee (black)

Meal #2: Brunch (10:00-11:00am)
12 Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Cheese Sticks
1 Apple
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)

6-8 ounces of grilled Chicken Breast topped with a little lemon juice, onions, green and red peppers)
1/2 Cup of Brocolli
1/2 Cup of Spinach
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes
8 ounces of Black Tea (I was out of Green Tea)

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

1/2 Cup of Brocolli
Big Bowl of Mixed Field Greens
3 ounces of Tuna
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar

1 Biotest Flameout Fish Oil Softgel
16 ounces of water

Drank a cup of Organic Coffee (black) around 5:15pm.
It’s 5:30pm… time to go home… and TEAR IT UP!

Meal # 5: Peri-Workout Nutrition (6:00-8:00pm)
Peri-workout nutrition is simply what you eat before, during, and after your training sessions. If you get this right you are on your way to mass. Now, a lot of coaches will just tell you to go get a good supplement. Honestly, that’s better than not doing anything. So, if my strategy is too complex (time consuming) for you I recommend getting Biotest’s Surge Recovery.

I believe whole foods are better than supplements 99% of the time, so instead of paying for tubs of sugar I use fruit. There’s no way you can convince me that processed sugar/dextrose is better than living fruit. So, here’s my strategy:

10-15 Minutes Before Workout:
8-16 Ounces of Orange Juice (Freshly squeezed would be best, but I use store brand)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos

During Workout:
To make this drink you’ll need a juicer. I prefer to make fresh juice from actual fruit. This way I’m getting all of the beneficial vitamins, nutrients, and living enzymes that are often destroyed in the pastuerization process when you buy juice from the store.

3 ice cubes
1/4 cup orange juice (from store)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos
6 grams Ultimate Nurition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1/4 Pineapple (freshly juiced)
1 apple or 1 cup grapes (freshly juiced)
1 cup cranberries (freshly juiced)
Top off container with orange juice

Warrior Training:

Warm Up:
10 Minutes Foam Roller
10 Minutes Dynamic Mobility Exercises

Shoulder/Back Rehab:
1. Facepulls (purple band) = 17 reps
2. Band rows (purple band) = 17 reps
3. Scaptions (10lbs dumbbells) = 17 reps
4. Bentover Lateral Raises (10lbs dumbbells) = 17 reps
5. Cuban Press (10 lbs dumbbells) = 10 reps – Couldn’t get any more
*Note: Each workout I’m increasing reps

Next I move on to a bodyweight circuit. Today I decided to start doing two sets for most of the exercises to increase the volume a little bit. I supersetted Exercise #1 and #2, rested for 30 seconds and then did a second superset. I then rested for 60 seconds and moved on to Exercise #3 and #4 in the same fashion, and so on.

Bodyweight circuit:
1. Handstand Push-ups (negatives) = 10 reps, 10 reps
2. Pull-ups = 8 reps, 7 reps
3. Push-ups = 20 reps, 12 reps
4. Inverted rows = 13 reps, 8 reps
5. Dips = 10 reps, 10 reps
6. Assisted Rope Chin-ups (purple band) = 8 reps, 6 reps
7. Elbow Plank = 1:45 time
8. Side Elbow Plank = 0:45 / 0:45 time
9. Glute Ham Raise = 8 reps, 5 reps
10. Ab wheel rollouts (red band) = 8 reps, 6 reps
11. Wrestlers Bridge on stability ball = 1:15 minute
12. Forward Leaning Neck Bridge on stability ball = 1:15 minute

Then I did 12 reps Partial Lockout Squats (1 rack lower) with 315lbs and a 3 second holds at the top.

I’m doing these to get my body used to holding heavier weight and to build core strength. My goal is to be able to squat this weight by the end of the six months. Every couple weeks I’ll lower the safety bars and increase the depth of the squat. I’ll be working other methods of squats in too. This is just one approach.

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

Post-Workout Drink: Smoothie
8-16 ounces Orange Juice
1 Banana
1/2 cup frozen Strawberries
1/4 cup frozen Raspberries
1/4 cup frozen Blueberries
2-3 tablespoons Plain Yogurt
1 scoop Optimum Nutrition Natural Whey Protein (Vanilla)
6 grams Ultimate Nutrition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1 serving Nutrijoint Formula

Meal #6: Dinner Time (9:30-10:30pm)
6-8 ounce baked Salmon
1/2 cup Quinoa (a grain)
Baby Spinach
Ginger Dressing
16 ounces of water

Finished eating at about 10:30 and it was about 11:00pm when I got to bed. That’s about 7.5 hours of sleep.
1 mg Melatonin

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

One Response to “Transformation Update: Week 2, Day 10”

Mongeau Says:
July 3rd, 2010 at 7:04 am
what is the best way in your judgment to lose stomach fat fast