By Brandon Cook

Wednesday, December 23rd, 2009

Thought of the Day:

“There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.”
- Albert Einstein

Featured Article:

4 Reaons Why Sleep Deprivation Will Inhibit Your Muscle Gains
By Sean Nalewanyj

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion. If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.  … Click Here to Learn More

Day 24 of My Transformation Journey:

Hey, hey, hey!   ;)  My lower back is starting to feel better from the extra rest. I’ve been focusing a lot on the foam roller, stretching, and recovery in general. I’ve been working out pretty hard this year, so giving my body an extra week or two may be just what I need to kick start this new year off with on the right track.

Next week I’m going to focus on doing some corrective exercises and  mobility exercises, as well as, shooting some videos for you guys. I want to show you how to perform some of the bodyweight exercises and progressions I’ve been doing during this break-in phase.

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

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

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

*Note: I have been gaining more fat than I want to, so I cut out the banana and orange juice. Next month I will begin adding calories back as needed.

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 Mixed Vegetables
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
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
1 Carlson 2000 IU Vitamin D
16 ounces of water.

Alright, time to spend Christmas with the family. Our mom and dad are driving up to spend Christmas at my house. So that means we need to do some serious cleaning! haha.. just kidding our house is always spotless. 

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

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

Meal #6: Dinner Time (8:30-9:30pm)
1 Cheesestick
handful of almonds
16 ounces of water

1 mg Melatonin
Went to bed around 10:15pm.

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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