Transformation Update: Week 4, Day 22 |

Transformation Update: Week 4, Day 22

By Brandon Cook

Monday, December 21st, 2009

Thought of the Day:

“You must become what you wish to experience in the world.”
- Gregg Braden

Featured Article:

Muscle Building Misconceptions
By Jason Ferruggia

I was asked recently about some of the biggest misconceptions and excuses that exist when it comes to muscle building. Read on for my answers … Click Here to Learn More

Day 22 of My Transformation Journey:

Monday again! My lower back is still sore, so I must have over did a little bit in the last couple workouts. The spinal erectors can take a little longer to recover sometimes. I’m going to hold of on my workouts and work specifically on recovery, foam rolling, stretching, and mobility while I allow the back to heal up and recover.

Part of my plan for my training is to hit it hard for three weeks and then back off a week to let the body (joints, nervous system, muscles) recover properly. In the past I’ve been know to skip this step and go full out. What typically happens is that you then BURN OUT and get injured.

Ectomorphs need more recovery time than the other body types, so give your body what it needs. You can’t train if you’re injured.

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

Today I was reading through Success Magazine. I really like this magazine and it’s one of the few I subscribe to. Well, right now it’s the only one. One of the coolest things about it is that you get a free audio CD with each issue where you can listen to several interviews of inspiring business leaders and successful people from all walks of life.

As the magazine’s publisher and editorial director, Darren Hardy says “ Total success requires developing all areas of your personal and professional life, and each issue will focus on five key areas for achieving success: business, relationships, wealth, well-being and making a difference.”

Success in life is about achieving balance in all areas of your life: physical, mental, emotional, spiritual, financial, and social. You’ve got to spend time focusing on each area.

Warrior Walk #1:
15 Minutes of Walking my dogs. No vest today.

Work is calling me… it keeps calling me!
Upon arrival 8 ounces of Green 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 grilled Steak (topped with portabella mushrooms, pico de gallo)
1/2 Cup of Corn
1/2 Cup of Brocollli
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes

8 ounces of Green tea

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

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
1 Carlson 2000 IU Vitamin D
16 ounces of water.

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. Really not much of a warrior walk without the vest!

Meal #6: Dinner Time (8:30-9:30pm)
6-8 ounces of Chicken
Big bowl of Romaine Lettuce and baby spinach
Pico de gallo
banana peppers
olives
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
16 ounces of water

1 mg Melatonin
Went to bed around 11pm. Gonna get better at this.

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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