Transformation Update: Week 6, Day 38
|
|
|
|
By Brandon Cook
Wednesday, January 6th, 2010
Thought of the Day:
“The source of all creation is pure consciousness . . . pure potentiality seeking expression from the unmanifest to the manifest. And when we realize that our true Self is one of pure potentiality, we align with the power that manifests everything in the universe.”
- Deepak Chopra
Featured Article:
Bodybuilding Beginners: Build Your Foundation First
By Sean Nalewanyj
Let me ask you… Have you packed on at least a good 15-25 pounds of clean, muscular body weight since you began your muscle building program? Are you moving poundages on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body? … Click Here to Learn More
Day 38 of My Transformation Journey:
What a work out last night. I’m proud of myself for breaking the 200lbs mark on my Squats. I know that isn’t much compared to many strong lifters but it’s 1.24 times my body weight. That makes my next goal to get to 1.5 times my body weight, which would be over 240 lbs. Of course my ultimate goal for this contest is to get up to 315lbs or more, so I’ve got some work to do.
Today’s my recovery day. I’ll be spending some quality time stretching and foam rolling that’s for sure. Towards the end of the day I could feel the soreness creeping in…
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:
Skipped this today. I still walked but without the weighted vest.
Time for work…. yay!
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)
6-8 ounces of grilled Chicken (topped with salsa)
1/2 Cup of Mixed Vegetables
1/2 Cup of Brocolli
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.
Heading back to the house! I’m feeling it now…
Recovery Training:
15 Minutes of Self-Massage using Foam Roller and Tennis Ball
*Note: OMG this hurt really bad. Lately, I’ve got to the point where I can foam roll my quads with a PVC pipe I bought… yeah, not today. The foam itself was killing me! Tomorrow’s gonna be FUN! 
15-20 Minutes of Static Stretching Whole Body
Warrior Walk #2:
Skipped this, just did a regular walk to get the blood flowing.
Meal # 5: Pre-Dinner (7:00-8:00pm)
6-8 ounces of T-Bone Steak
Big bowl of Romaine Lettuce and baby spinach
banana peppers
olives
pico de galo
green, red peppers and onions
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… it was definitely needed!
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
28 grams of Sunflower Seeds
1 mg Melatonin
Went to bed around 11pm. See you in the ‘morrow!
Brandon
——————————————————
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
© 2010 Hardgainer Muscle Building. All rights in all media reserved.
Share This Page With Your Friends |
||||
|
|
|
|
|
