Transformation Update: Week 9, Day 57 |

Transformation Update: Week 9, Day 57

By Brandon Cook

Monday, January 25th, 2010

Thought of the Day:

“Life is really simple, but men insist on making it complicated. Even when walking in the company of two other men, I am bound to be able to learn from them. The good points of the one I copy; the bad points of the other I correct in myself.”
- Confucius

Featured Article:

How to Build Muscle on a Vegetarian Diet
By Jason Ferruggia

There are usually four to five reasons why someone would become a vegetarian and they are:

- The negative effect on the environment and the contribution to global warming.
- The contribution to world hunger.
- The cruelty to animals issue.
- The fact that the thought of eating animal carcasses grosses them out.
- Health reasons.

The question that plaques many of us, however is, “how to build muscle on a vegetarian diet?” People often wonder if it can be done but I am here to tell you that it absolutely can. … Click Here to Learn More

Day 57 of My Transformation Journey:

I am seriously considering going mostly vegetarian. Honestly, I’ve read about the benefits for a while and have been contemplating giving it a try. I was raised eating meat and led to believe that you needed lots of protein to build muscle and be healthy and that was my main concern. However, the more I read and learn (see above article by Jason Ferruggia) the more I realize we as a nation are being consisently mislead by those with huge profit motives: Meat industry, protein supplement industry, dairy industry, etc.

Well, I may not go entirely vegetarian in that I will still eat eggs and fish throughout the week and maybe chicken and/or beef once a week. Considering that I eat aproximately 42 meals a week, if I were to eat 1 or 2 meals containing meat that would equate meat to being 2-4% of my diet. This is similar and consistent to how other primates eat.

I’m still reseaching this and will continue to include meat in my diet until I have the knowledge to take decisive action.

My squat workout rocked last night! At first I was concerned because my wrist and ankle were a little sore throughout the day. However, after I warmed up they felt pretty good. I wrapped my wrist for a little extra support.

I was able to hit another PB (personal best) squatting 220lbs for 8 reps. I seem to be getting stronger each week. If I can keep this trend going I don’t see any reason why I won’t be hitting 315lbs in the near future!

My Morning Ritual:
Woke up at 6:15am <== started waking up 15 mins. earlier to be on time for work.
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 De Galo
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:
Just took my dogs for a regular walk today. Hopefully, my ankles will adapt to the squatting and walks. Until they do though, I will not hesitate to skip the vest.

Headin to work!

Meal #2: Brunch (10:00-11:00am)
30 grams Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Apple
1 Cheese stick
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)
Chilli:
1/4lb Organic Bison
Dark Red Kidney Beans
Onions
Garlic
Tomotoes
Seasoning
Pasta Sauce

1/2 Cup of Mixed Vegetables
1/2 Cup of another kind of Mixed Vegetables
1/2 Cup of Carrots
1 piece of 85% Dark Chocolate… tastes pretty good!
16 ounces of water
2 GNC Super Digestive Enzymes

Meal #4: Afternoon Snack (4:00-5:00pm)
30 grams 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.

Left work about 5:45pm.

Meal # 5: Peri-Workout Nutrition (6:00-8:00pm)
Peri-workout nutrition is simply what you eat before, during, and after your training sessions. If you get this right you are on your way to mass. Now, a lot of coaches will just tell you to go get a good supplement. Honestly, that’s better than not doing anything. So, if my strategy is too complex (time consuming) for you I recommend getting Biotest’s Surge Recovery.

I believe whole foods are better than supplements 99% of the time, so instead of paying for tubs of sugar I use fruit. There’s no way you can convince me that processed sugar/dextrose is better than living fruit. So, here’s my strategy:

10-15 Minutes Before Workout:
8-16 Ounces of Orange Juice (Freshly squeezed would be best, but I use store brand for now)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos

During Workout:
To make this drink you’ll need a juicer. I prefer to make fresh juice from actual fruit. This way I’m getting all of the beneficial vitamins, nutrients, and living enzymes that are often destroyed in the pastuerization process when you buy juice from the store.

3 ice cubes
1/4 cup orange juice (from store)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos
6 grams Ultimate Nurition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1/4 Pineapple (freshly juiced)
1 apple or 1 cup grapes (freshly juiced)
1 cup cranberries (freshly juiced)
Top off container with orange juice

Warrior Training:

Warm Up:
10 Minutes Foam Roller
10 Minutes Dynamic Mobility Exercises

Hypertrophy Phase: Workout Day One

This first workout in the week focuses on Squats as the main exercise. I will perform 4 warm-up sets escalating the weight upwards into my 4 work sets. My last work set is considered my “money” set and that is where I’ll be using the heaviest weight for the most reps I can do with perfect form. The rep range is 5-8 reps.

I’ll be supersetting some rehab exercises for my shoulders and back into the warm-up sets for my squats. This allows me to save some time, make use of the rest periods, as well as, increase the thouroughness of the warm up sets.

Shoulder/Back Rehab:
1. Band Rows- Elbows out (purple + red band) = 112 reps, 12 reps
2. Scaptions (15lb dumbbells) = 11 reps, 8 reps
3. Bentover Lateral Raises (15lbs dumbbells) = 11 reps, 11 reps
*Note: These are supersetted with my squat warm-ups to save time

Squats:
1. Warm-up set = 5 reps X 110lbs
2. Warm-up set = 5 reps X 130lbs
3. Warm-up set = 5 reps X 150lbs
4. Warm-up set = 5 reps X 170lbs
5. Work set = 5 reps X 190lbs
6. Work set = 5 reps X 200lbs…. put on my weight belt for the last 3 work sets
7. Work set = 5 reps X 210lbs
8. Money set = 8 reps X 220lbs… Got em all! *
*Note: Great job… hit a new PB of 220lbs. Raise the weight by 10!

After squats I hung from a chin-up bar to help decompress my spine. I also laid on a stabilty ball and did a stretch that way. Finally, I did a set of knee raises on the power tower to work the antagonistic muscles.

Next, for my chest and back, I superset the following exercises to work these antagonistic muscle groups. This time I’ll only do 3 warm-up sets increasing the weight into two working sets.

45° Incline Dumbbell Rows:
1. Warm-up set = 5 reps X 30lbs DB (60lbs)
2. Warm-up set = 5 reps X 40lbs DB (80lbs)
3. Warm-up set = 5 reps X 50lbs DB (100lbs)
4. Work set = 5 reps X 55lbs DB (110lbs)
5. Money set = 8 reps X 60lbs DB (120lbs)….. Got 8 reps, stay and go for 10 reps.

Dumbbell Floor Press:
1. Warm-up set = 5 reps X 30lbs DB (60lbs)
2. Warm-up set = 5 reps X 40lbs DB (80lbs)
3. Warm-up set = 5 reps X 50lbs DB (100lbs)
4. Work set = 5 reps X 55lbs DB (110lbs)
5. Money set = 8 reps X 60lbs DB (120lbs)….. Got 8 reps, stay and go for 10 reps.

*Note: I switched to the dumbbell floor press to protect my shoulder by limiting the range of motion. Also thought this might help with my sore wrist, but I’m starting to think that it is just trying to adapt to the heavier dumbbells.

Finished with some stretching.

Great workout. Feel like a Mac Daddy!!!

Post-Workout Drink: Smoothie
8-16 ounces Orange Juice
1 Banana
1/2 cup frozen Strawberries
1/4 cup frozen Raspberries
1/4 cup frozen Blueberries
2-3 tablespoons Plain Yogurt
1 scoop Optimum Nutrition Natural Whey Protein (Vanilla)
6 grams Ultimate Nutrition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1 serving Nutrijoint Formula

Meal #6: Dinner Time (8:30-9:30pm)
6 ounces of Organic Chicken
1/4 Cup Quinoa
Bowl of baby spinach
Ginger Dressing
16 ounces of water

1 mg Melatonin
Made it to bed around 11:00pm.

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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