Transformation Update: Week 5, Day 29 |

Transformation Update: Week 5, Day 29

By Brandon Cook

Monday, December 28th, 2009

Thought of the Day:

“A man understands and respects the power of choice. He lives a life of his own creation. He knows that life stagnates when he fails to decide and flourishes when he chooses a clear path.”
- Steve Pavlina

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Day 29 of My Transformation Journey:

Well, Christmas has come and gone and now we’re all looking forward to the New Year. Overall I’m feeling pretty rested. I’m taking one more week of recovery and then it’s time to hit it hard and heavy.

I’ve noticed that my body didn’t respond too well to the higher rep bodyweight exercises I was doing for a break in phase. I think overall they helped prepare my body and joints for what’s coming, but they didn’t do much for building muscle even though I was hitting it hard and in a caloric surplus.

I gained 1.7 lbs of muscle and 2 lbs of fat. My goal for next month is to gain at least 10lbs of muscle. I know I can do this by dropping into a lower rep range of 5-8 reps. Got to hit those fast twitch muscle fibers.

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

Today I started reading a book called “What’s Holding You Back?” by Sam Horn. The book is about having the courage and the confidence to do what you want, meet who you want, and go where you want. In fact, that’s practically the subtitle. It’s filled with great quotes, stories, and practical step-by-step advice for those looking to be more successful in all social situations we may encounter at work, at home, at school and even in sports.

The cool thing about this book is that it’s designed to be read in 30 days, so each chapter is short enough to read in one sitting and she gives good action steps at the end of each chapter.

Warrior Walk #1:
15 Minutes of Walking my dogs with 24lb Weighted Vest. I decided to take out 8lbs of weight and start with that to allow my ankles more time to adapt. Feels lighter! Every two weeks I’ll add 4lbs and work my way up.

Back to work after a 4-day weekend…
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 baked Salmon (topped with green olives and spicy bell peppers)
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

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.

It’s 5:40 and I’m heading home!

Recovery Training:

15 Minutes of Self-Massage using Foam Roller and Tennis Ball
15-20 Minutes of Static Stretching Whole Body

Did several sets of push-ups!

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

Warrior Walk #2:
15 Minutes of Walking my dogs with 24lb Weighted 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. Tired and have a headache! waaa–waaa

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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