Transformation Update: Week 2, Day 12
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By Brandon Cook
Friday, December 11th, 2009
Thought of the Day:
“Man, he is constantly growing and when he is bound by a set pattern of ideas or way of doing things, that’s when he stops growing.”
- Bruce Lee
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Day 12 of My Transformation Journey:
Today is Friiiday! Well, I’m scheduled to work out today… but I’m skipping it. Not because I want to, but because I think it’s the smart thing to do. My lower back is a little sore and tight, so I’m going to take off Friday and the rest of the weekend. One thing I’m really focusing on this time is listening to my body.
In the past I’ve usually ignored these little pains and worked out anyway. However, I almost always ended up injured and regretting my decision. This time I realize that recovery is one of the vital pillars I must abide by. In other words… I’m going to train hard and then make sure I’m recovered before I train again. I’ve got to stay healthy to persist through the six months.
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
Time to take a shower!
Warrior Walk #1:
15 Minutes of Walking my dogs. No vest until next week. Sucks because I like my vest! 
Time to head to work.
Upon arrival 8 ounces of Black Coffee
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)
My company ordered lunch for us from Red Bowl Asian Cuisine.
I ordered Beef and Brocolli with steamed white rice and spring roll.
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
Big Bowl of Mixed Field Greens
1/4 Cup of Brocolli
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
16 ounces of water
The day is done… I’m outta here! Peace!
Warrior Walk #2:
15 Minutes of Walking my dogs. NO 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
Meal #6: Dinner Time (8:30-9:30pm)
3 Whole Egg Omelot
Cheese
Onions, Green and Red Peppers Salsa
16 ounces of water
1 mg Melatonin
Went to bed around 11pm… I ain’t playin’ around!
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
© 2009 Hardgainer Muscle Building. All rights in all media reserved.
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Matt Says:
December 12th, 2009 at 9:21 pm
Hey rock star…
Just wanted to stop by and send a bit of Warrior support from one to another on this journey. I hope your journey is going as well as mine.
Rest up brother and see you next week.
Rock on
Matt
Brandon Says:
December 14th, 2009 at 8:21 am
What’s up man? So, far so good. Last week was a little challenging… probably just life testing to see if I’d give in… NOT A CHANCE! haha. I’ll dominate this week though! Week 2 down, week 3 up! Thanks for stopping by.
Keep going strong,
Brandon