Transformation Update: Week 2, Day 9
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By Brandon Cook
Tuesday, December 8th, 2009
Thought of the Day:
“The successful person knows precisely what he desires, has a plan for getting it, believes in his ability to get it, and devotes a major portion of his time to acquiring it.”
- Napoleon Hill
Featured Article:
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Day 9 of My Transformation Journey:
“Gooooood byyyee… Ruuuby Tuuesday… whoooo could”… oh hello… I was just singing an ol’ Rolling Stones song and reminiscing about the Bison Burger I had on Cheat Day (Saturday) from… you guessed it.. Ruby Tuesday.
Anyway, I should be focusing on the present moment… because this moment is our only point of power. Today’s Tuesday and training went well last night. I skipped legs and replaced those exercises with additional Core planks since my ankle and knee were a little tender.
Today, is all about recovery for me.
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 Degallo
Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
1/4 Cup of Cheese
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 – still waiting on my fish oils to come!
2 GNC Super Digestive Enzymes
This Eckhart Tolle book is pretty good. I’m rereading ”Practicing the Power of Now” while I eat my breakfast, as I mentioned on Day 4. If you’re not familiar with Eckhart Tolle he is the author of this book, which is a compilation of specific points from his original book “The Power of Now.”
This is a powerful book about Spiritual Enlightenment and awakening to your life purpose. Here is a brief excerpt from The Power of Now:
Warrior Walk #1:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest. I walked them with the vest, but will probably skip the evening one. Don’t want to chance it.
Time to head to work.
Upon arrival 8 ounces of Black Tea (still out of green tea at work… I’m gonna have to say something!)
Meal #2: Brunch (10:00-11:00am)
12 Raw Almonds
28 grams of Raw Sunflower Seeds
2 Cheese Sticks
1 Apple
16 ounces of water
Meal #3: Lunch (1:00-2:00pm)
6-8 ounces of grilled Chicken (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
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– out of fish oil 
16 ounces of water
It’s 5:40pm… got held up a little… time to go home now!
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 Nutritoin Glutamine
8-16 ounces of Soy Milk
1 Banana
Preheating the hot tub and making some Protein Cake! Yeah yeah!
Warrior Walk #2:
15 Minutes of Walking my dogs in the rain with no vest.
Recovery Training:
15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15 Minutes of Static Stretching Whole Body
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… IN THE RAIN! It was worth it!
9:45… Time for bed! Realized that I needed to start getting more sleep. Typically I only get 6 and a half hours of sleep. That’s probably not going to cut it. Everyone (including myself) recommends 8 hours+… so, my new bed time is 9:45. That means I’ll end up in bed between 10 and 10:15.
I know… I’m a rebel! Hey… gotta do what you gotta do. 
1 mg Melatonin
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.
Most people aren’t ready for this book, but if you happen to be interested in spirituality, philosophy, or attaining enlightenment… give it a read. Yet, keep an open mind. 
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