By Brandon Cook

Tuesday, December 29th, 2009

Thought of the Day:

“I firmly believe that any man’s finest hour is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle, victorious.”
- Vince Lombardi

Featured Article:

Deadly Bodybuilding Myths You Don’t Know Part 1
By Vince DelMonte

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled! … Click Here to Learn More

Day 30 of My Transformation Journey:

Nothing to report to day. I hate to disappoint… so, if you really want something to read here’s Deadly Bodybuilding Myths You Don’t Know Part 2 by Vince DelMonte

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

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.

Time to go to work! 
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)
I failed to prepare my lunch last night, so I went to Hibachi.
Hibachi chicken and scallops
zuchini and onions
small portion of white rice

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 time to go home! Yeah

Recovery Training:

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

Decided to do several sets of inverted rows and pull-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)
6-8 ounces of Chicken
Big bowl of Romaine Lettuce and baby spinach
Pico de gallo
Onions
banana peppers
olives
Jack Cheese
Chedder Cheese
Snap Peas
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
16 ounces of water

Hit the hot tub for 30 minutes

1 mg Melatonin
Went to bed around 11pm

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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