Transformation Update: Week 3, Day 16 |

Transformation Update: Week 3, Day 16

By Brandon Cook

Tuesday, December 15th, 2009

Thought of the Day:

“You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action.”
- Ian King

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Day 16 of My Transformation Journey:

Ooohhhhh, my aching legs! I’m shocked at how sore my legs are today from yesterday’s workout. Stairs hurt and walking is a little more painful than usual…. and this is only the next day. Usually, the second day after a workout is the one day where I feel a little sore. Must have been the week off of leg training.

Anyway, my upper body is fine and I don’t feel a thing. Today, I will be focusing on recovery… so let’s get on with it.

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
Porta Bella 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

Running a little late… shower time!

Warrior Walk #1:
15 Minutes of Walking my dogs without the vest. Decided to skip the vest on recovery days for now until my ankles/knees become more accustomed to this.

Time to head to work.
Upon arrival 8 ounces of Black Tea (Yeah, I said something so they ordered more Green Tea. It has higher levels of antioxidants so I prefer it over black.

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 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

8 ounces of Earl Grey tea

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

Big Bowl of Mixed Field Greens
Several pieces of Brocolli
One 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…. time to go home!

Recovery Training:

15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15-20 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 Nutritoin Glutamine
8-16 ounces of Soy Milk

28 grams of Sunflower Seeds
(Note: swapped out the banana for seeds to keep carbs lower in the evening on off days to reduce body fat levels)

Warrior Walk #2:
15 Minutes of Walking my dogs with no vest.

Decided to watch “Fight Science.” This is a video I got from Netflix that shows the science behind Mixed Martial Arts, Self-Defense Techniques, and Special Operations Soldiers. Basically, they had some MMA legends like Randy Couture, Tito Ortiz, etc. beat up a special $1,500 crash test dummy to see how powerful their techniques were.

Bottom line, their strikes would severely damage your average person’s body. The fighters are able to withstand them in the ring because of all of their training and strengthening of certain muscles like the core, back, etc.

Next they showed several self-defense techniques which are designed to stop an attacker by any means necessary. The techniques used focus attacking weak links in the human body and were specifically selected because anyone could execute these techniques. Tactics like eye gouges, cupped hand ear slaps, trachea (wind-pipe) strikes, pelvic palm strikes, etc.

These techniques are only to be used in life and death situations due to the painful, destructive and even lethal effects they can induce on an attacker. The instructors performed their techniques on specially designed dummies to test their efficacy. Every technique caused major damage.

Here’s a video clip on youtube ==> Fight Science

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 by 10:30pm

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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