Transformation Update: Week 6, Day 36 |

Transformation Update: Week 6, Day 36

By Brandon Cook

Monday, January 4th, 2010

Thought of the Day:

“Truth will be truth regardless of a closed mind, ignorance, or refusal to believe.”
- Napoleon Hill

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Day 36 of My Transformation Journey:

The holidays are over and so is my preparation phase… NOW it’s time to get down to work!

I’m moving into Phase II and my goal is to build muscle and strength. I’ll generally be doing basic compound exercises to work the most muscles as possible with each rep. My Three main lifts are Squats, Clean and Press, and Deadlifts, while my supporting exercises will be Incline Dumbbell Rows and Presses, Pull-ups and Lunges, and Chin-ups and Dips.

Soon, I’ll lay out the program so you can see exactly how I’m working this phase. I was supposed to work out today, but things got a lil crazy at the office and I didn’t get home until later. I decided to post-pone until Tuesday. On the bright side that will give my wrist one more day to heal up solid.

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

I’m about half way done reading the book “What’s Holding You Back?” by Sam Horn. It is filled with useful quotes and solid practical advice on how to increase your confidence, handle yourself in social situations, improve your career communications and just overall get the most out of life.

Today, she was specifically talking about making sure you MAKE the time for yourself. Whether, that means taking some time to relax, practice your favorite hobby or getting your ass in the gym to lift some weights…. that’s all up to you!

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.

Off to work….
Upon arrival 8 ounces of Black Coffee

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)

Chilli:
1/4lbs 97% Lean Hamburger
Black Beans
Onions
Green and Red Peppers
Collards
Purple Cabbage
Tomotoes
Seasoning
Pasta Sauce

1/2 Cup Mixed Vegetables
1/2 Cup Spinach
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate- Mmmmm 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.

Like I said… had a few little issues to handle.
Heading home about 6:15pm.

Recovery Training:

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

Warrior Walk #2:
15 Minutes of Walking my dogs with 24lb Weighted Vest.

Meal # 5: Pre-Dinner (7:00-8:00pm)
6-8 ounces of Chicken
Big bowl of Romaine Lettuce and baby spinach
banana peppers
olives
Chedder Cheese
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
16 ounces of waterWarrior Walk #2:

Spent about 15 minutes in the Hot Tub… oh yeah… baby!

Took a shower.

Meal #6: Dinner Time (8:30-9:30pm)
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 Milk16 ounces of water

1 mg Melatonin
Went to bed around 10:30pm.

Brandon

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About the Author:

Brandon Cook is author 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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