Transformation Update: Week 6, Day 39 |

Transformation Update: Week 6, Day 39

By Brandon Cook

Thursday, January 7th, 2010

Thought of the Day:

“Learning to trust our intuition is an art form, and like all other art forms, it takes practice to perfect.”
- Shakti Gawain

Featured Article:

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Day 39 of My Transformation Journey:

Ohhhhh… my legs are sore! As soon as I got out of bed I had trouble walking to the bathroom. Let’s not even talk about stairs! Basically, all day I was moving a little slow. It’s all good though… I relish in the fact that soon my legs will thicken like tree trunks.

Since I took two weeks off I probably should have eased into this first workout, but sometimes that’s hard to do when you’re ready to get under the bar. Plus, I was looking forward to doing some squats and I really wanted to start this phase off lifting over 200lbs.

I was planning on working out tonight, but I can tell I’ll need another day to recover, so I’m going to skip the Clean N’ Press workout and do my Deadlift workout on Friday. Two intense workouts will be good enough for this first week.

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 again today. I still walked but without the weighted vest.

Time to head out 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 T-bone Steak
1/2 Cup of Mixed Vegetables
1/2 Cup of Spinach
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.

5:30 and it’s time to roll on home…

Recovery Training:

15 Minutes of Self-Massage using Foam Roller and Tennis Ball
*Note: Again this hurt really bad… but it’s a worthwhile bout of self-inflicted torture.

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)
3 Whole Egg Omelot
Cheese
Onions, Green and Red Peppers
Salsa
16 ounces of water

Spent about 15 minutes in the Hot Tub… this always helps recovery time!

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 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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