By Brandon Cook

Wednesday, December 30th, 2009

Thought of the Day:

“There is nothing noble in feeling superior to another person. True nobility is in being superior to your former self.”
- Hindu Proverb

Featured Article:

The Four Absolutely CRITICAL Pieces of Training Equipment You NEED to Start Your Own Home Gym
By Nick Nilsson

So you’ve got some space set aside in your home for a gym. You’re ready to take the plunge and get some equipment so you can train without having to wait for equipment, listen to music you can’t stand or wipe other people’s sweat off machines. But where do you start? What equipment should you get in order to maximize what you can do in the space you have available? Should you get a multi-station machine? … Click Here to Learn More

Day 31 of My Transformation Journey:

Man… I guess I should have rested without doing chin-ups yesterday. Not sure what happened but my wrist was really sore upon waking up today. It could of been doing all those push-ups on Monday and then the pull-ups on Tuesday. Anyway, I’m gonna ice it throughout the rest of the week.

Next week I’m starting Phase II which is geared towards maximum hypertrophy (muscle growth.) I’ve been looking forward to this phase and will begin on schedule. Of course I have to listen to my body though. If it isn’t  better I’ll just have to train around my wrist. I can still do SQUATS!!!!

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)
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

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. Every two weeks I’ll add 4lbs and work my way up.

Headed off 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)
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.

It’s 5:30 and time to go home!

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 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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