Transformation Update: Week 4, Day 23 |

Transformation Update: Week 4, Day 23

By Brandon Cook

Tuesday, December 22nd, 2009

Thought of the Day:

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all”
- Dale Carnegie

Featured Article:

Protein Powder, The Skinny Guy’s Guide to Protein Powder
By Vince DelMonte

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? … Click Here to Learn More

Day 23 of My Transformation Journey:

Okay, so I’ve got Vince’s protein powder recommendation article above. It’s a good article with solid advice that I’ve known and been following for many years now. That being said, in lieu of some new research and information from Nick Nilsson, Jason Ferruggia and others, I’m seriously considering switching to a different protein source.

You see the more I dig into quality nutrition the more I release that milk and dairy products aren’t really the best for you in terms of health. Sure they can help you to pack on muscle mass, but for me I want the best of both worlds. I want health and muscle.

So, without going into this too deeply milk and dairy products are considered to be inflammatory. That’s bad… bad for muscles, bad for joints, bad for a lot of things. Not only that but I’ve read that they are bad for sinus and allergy problems.

In a recent blog post entitled “Healthier Eating“, Jason Ferruggia states ”I have come to the conclusion that very few things are as damaging to the body as the consumption of dairy. It crushes your immune system, wreaks havoc on your digestive system and causes inflammation throughout. That’s why it’s imperative to throw out your whey and casein protein powders immediately.”

Jason recommends a rice protein called Sun Warrior, which I have looked at. However, I seem to be leaning more towards Hemp protein. Hemp protein (which is created from Hemp Seeds) is one of the few plant based proteins that is a complete protein and contains all 20 known amino acids, as well as, the 10 essential amino acids our bodies cannot produce. Not only that it also contains fiber and essential fatty acids. It’s a no brainer!

Nick Nilsson has written an awesome article on Hemp Protein that I highly recommend you read. Click here to read that article and learn more about Hemp Protein. In fact, as soon as my protein is gone… I’ll be ordering this! Oh yeah, and don’t worry you won’t fail your drug test! ;)

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

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

Off to the office.
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 Chicken (topped with lemon juice, onions, green and red peppers)
1/2 Cup of Peas
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

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.

One more cup of Green Tea then I’m outta here!

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)
3 Whole Egg Omelot
Cheese
Onions, Green and Red Peppers
Salsa
16 ounces of water

1 mg Melatonin
Went to bed around 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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