Transformation Update: Week 2, Day 11 |

Transformation Update: Week 2, Day 11

By Brandon Cook

Thursday, December 10th, 2009

Thought of the Day:

“Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will.”
- George Bernard Shaw

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Day 11 of My Transformation Journey:

Got a good night’s sleep and now I’m ready for a recovery day. Definitely looking forward to the hot tub tonight. Using the hot tub is my favorite recovery method and has been helpful in rehabbing my shoulder. If you don’t have access to a hot tub another method would be to take an epsom salt bath and soak your muscles in the hot water for a little bit. Not as fun as the hot tub, but still beneficial.

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)
28 grams of Raw Sunflower seeds
1 Banana

3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Onions, Green and Red Peppers
Pico De Gallo
Portabello 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
2 GNC Super Digestive Enzymes

Alright, shower time!

Warrior Walk #1:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest.

Time to head to work.
Upon arrival 8 ounces of Black Tea

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

Meal #3: Lunch (1:00-2:00pm)
6-8 ounces of bake Salmon (topped with a little lemon juice, onions, green and red peppers)
1/2 Cup of Peas
1/2 Cup of Brocolli
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes

Meal #4: Afternoon Snack (4:00-5:00pm)
12 Raw Almonds
28 grams of Raw Sunflower Seeds
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

Yay… time to go home!

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

Recovery Training:

15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15 Minutes of Static Stretching Whole Body

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
1 tablespoon natural peanut butter
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
8-16 ounces of Soy Milk

1 Banana

Preheating the hot tub and watching Anthony Robbin’s Financial Freedom DVD. I thought this was pretty good. Anthony said that becoming wealthy is 80% psychology and 20% mechanics (pretty much like everything in life.) The most important aspects of the psychology is to see yourself as already being wealthy and being grateful for everything that you already have.

The key mechanics to creating wealth are 1. To spend less than your earn (very basic… but are you doing it?) 2. Investing the difference. 3. Reinvesting when you make great gains. He said Asset Allocation is the most important factor. The money that you are investing should be split into three buckets: 1. Your Security Bucket, 2. Your Growth Bucket, and 3. Your Dream Bucket.

Here’s Anthony’s Website if you want to learn more. ==> http://www.tonyrobbins.com/

Meal #6: Dinner Time (8:30-9:30pm)
3 Whole Egg Omelot
Cheese
Onions, Green and Red Peppers Salsa
16 ounces of water

Sat in the hot tub for 15 minutes… NICE!!!! Getting chilly out though, luckily the water is hot!

1 mg Melatonin

Took a shower and now it’s time for bed. It’s about 10:15pm. Back has been a little sore so I’m going to ice my back as I fall asleep. I use gel ice packs for this purpose. Any time a joint or muscle feels a little sore I go ahead and ice it to help reduce inflammation. Speeds recovery and healing!

Brandon

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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

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