By Brandon Cook

Thursday, January 14th, 2010

Thought of the Day:

“If a man has a talent and cannot use it, he has failed. If he has a talent and uses only half of it, he has partly failed. If he has a talent and learns somehow to use the whole of it, he has gloriously succeeded, and won a satisfaction and a triumph few men ever know.”
- Thomas Wolfe

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Day 46 of My Transformation Journey:

Today is a recovery day. I will be foam rolling, using a tennis ball and stretching. Typically with the foam roller I massage my upper back (thoracic spine), my lats, glutes, hamstrings, calves, quads, ITB (iliotibial band), and my shins.

Then I use a tennis ball to hit the bottom of my feet. It also works really well for your glutes and calves. I also like to put the tennis ball against a wall and use it to massage my upper shoulders, traps and neck. This has really helped with trigger points in my shoulder. Finally, I use the tennis ball to massage my chest/pectorals.

After doing all of this I then stretch all the major muscle groups.

This procedure on my off days really helps stimulate the recovery of my muscles… and the hot tub ain’t bad either! 

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, Orange and Red Peppers
Garlic
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….  
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 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 Cauliflower
1/2 Cup of Carrots
1 piece of 85% 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.

Recovery Training:

15 Minutes of Self-Massage using Foam Roller and Tennis Ball
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 Scrambled Eggs
Spinach
Mushrooms
Chedder Cheese
1/4 cup of grapes
16 ounces of water

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 Milk
16 ounces of water

1 mg Melatonin
Went to bed around 10pm

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

© 2010 Hardgainer Muscle Building. All rights in all media reserved.

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