Transformation Update: Week 1, Day 1
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By Brandon Cook
Monday, November 30th, 2009
Thought of the Day:
“A Journey of a thousand miles begins with a single step.”
- Confucius
Featured Article:
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By Jason Ferruggia
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A Day in the Life:
Today is the official start of my six-month transformation! See I couldn’t even wait until Dec 1st… so let’s get this party started :) Today’s update will be a little longer because I’m explaining some of what I’m doing. In the following days, I will not elaborate on the details.
My Morning Ritual:
Today I woke up at 6:30am. I like to program my mind right from the start, so as soon as I get up I express gratitude for all of my blessings (this helps to bring more good things into my life.) Then I psyche myself up for the great day ahead. I never used to do this, but it’s amazing how much it helps. When you consciously start the day off right, instead of complaining that you have to get up and go to work, it totally changes how you feel and programs your subconscious mind for a successful day.
I’m also downing 20-30 oz. of water at this time to rehydrate my body after 8 hours of no food or water.
Next, I perform about 15 minutes of Tai Chi movements to awaken my muscles, body, and circulate chi and blood flow. This is a moving meditation, so I’m also focusing on deep breathing and mental concentration. Doing Tai Chi helps the body to heal and recover from the intense weight training sessions I’ll be doing. To finish off this morning ritual I do another 5-15 minutes of seated meditation clearing my mind of all thoughts and sitting in pure stillness.
Meal #1 Breakfast (7:00-8:00 am)
For breakfast I start out with 10 raw almonds (yes, I count them) and a banana while I prepare my scrambled eggs. I cook 3 whole eggs in a skillet. I mix in some frozen spinach, precut onions, green and red peppers, premade pico degalo, mushrooms, dark red kidney beans, and a little cheese and salsa. Very tasty!
I eat my scrambled eggs with a 8oz. glass of Orange Juice and do a little light reading while I eat. Once done, I pop some pills: GNC Multivitamin, GNC 1000mg Vitamin C, GNC 400 IU Vitamin E, Carlson 2,000 IU Vitamin D, Biotest Flameout Fish Oils, and two GNC Super Digestive Enzymes.
You may be wondering if all of these pills are necessary? I would say they are not necessary, but more like insurance for optimum health. At the least I suggest taking a good multivitamin and fish oils. Personally, I like to take extra antioxidants like C & E, and take some digestive enzymes to help process and absorb all of the food and nutrients I eat. I’m a pretty healthy guy, so I think this approach is working for me.
Now, that I’m done with breakfast I hit the shower!
Warrior Walks #1:
After I’m ’so fresh and so clean’ it’s time to walk the rodents (that’s what I call my dogs sometimes!) One of the things I’m incorporating into this transformation is what I am calling “Warrior Walks” which is regular walking with the use of a weighted vest. I ordered an 80lb adjustable weighted vest to use for walking, hiking, and bodyweight training. I decided to start out with about 32lbs while I walk my dogs. Every two weeks I’ll increase the weight by 4lbs until I max it out at 80lbs, then start increasing time/distance. Right now I walk for about 15 minutes.
Okay, all of this in the morning! Time to go to work!!! When I get to work I’ll drink a cup of coffee or green tea.
Meal #2: Brunch (10:00-11:00am)
While at work I eat 10 more almonds, and my protein cake that I premade (see below.) Then on my way to pick up the office mail I eat an apple and a cheese stick.
This protein cake is an easy way to make your own meal replacement bars. Here’s what I do on Sunday evening: I get a pot and pour about 1/4 cup soy milk. You can use real milk or almond milk if you prefer. I mix in 1 cup of oatmeal, 3 heaping tablespoons of peanut butter, 3-5 tablespoons ground up flax seeds, 3-5 tablespoons 100% unsweeted cocoa powder, a small handful of raisins, a small handful of unsweetened coconut flakes, a small handful of sliced almonds, 2 tablespoons of honey, and the most important ingredients 1 scoop of pure casein protein, and 1 scoop of pure whey protein. I cook it on medium heat just to help the mixing process. I may add a little more milk as needed. Then I place this in a tupperware container and store it in the fridge. Later, I divide it into five portions and take one portion each day to work.
Meal #3: Lunch (1:00-2:00pm)
For lunch I had a chilli mixture that we made last night. Basically, it’s 97% lean hamburger mixed with dark red kidney beans, onions, green and red peppers, cabbage, olives, tomatoes, seasoning and pasta sauce. I put this in a tupperware container that has 3 compartments. I fill the big compartment with chilli and then frozen spinach in one compartment, and mixed vegetables in the other. After I eat this I also eat a half-cup of baby carrots, 1 piece of dark chocolate, and pop two more digestive enzymes.
Carrots and chocolate… that’s my dessert! I’m livin’ large! :)
Meal #4: Afternoon Snack (4:00-5:00pm)
For my afternoon snack, I again ate 10 more almonds and a cheese stick. Then I made up a tuna garden salad with tuna (of course), mixed greens, brocolli, and olive oil and vinegar. I then take another fish oil softgel. I hadn’t mentioned it, but I’m drinking 16oz of water with each of my six meals.
Around 5:15 I drank a cup of coffee. It’s 5:30pm…. time to go home and train!!!! Let’s do dis!
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 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 convince me that processed sugar/dextrose is better than living fruit. So, here’s my strategy:
10-15 Minutes Before Workout:
I mix about 8oz of Orange Juice with 1 scoop Optimum Nutrition’s Liquid Aminos and down that. Then I’ll make up my workout drink that I drink during the workout itself as described below.
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.
First, I’ll add a couple ice cubes and lil orange juice to an empty plastic container. Then I mix in 1 scoop Optimum Nutrition’s Liquid Aminos, 6grams Branch Chain Amino Acids (BCAA), 5 grams Creatine, 5 grams Glutamine. I’ll pre-mix that up by shaking the container, otherwise it clumps up. Then I’ll place the container under my juicer’s spout and juice 1/4 fresh pineapple, 1 apple or cup of grapes, 1 cup of cranberries. If there’s any space left I’ll add a little more orange juice to top it off.
Now that my drink is prepared, I put it in the fridge and start my warm-ups.
Warrior Training:
I always start my workout by spending 10 minutes on the foam roller. A foam roller is a cylinder made of foam that you roll on to perform a self-massage. Some people call it “The Poor Man’s Massage.” Technicially, it’s known as self-myofascial release and the practice works to improve muscle tissue quality by working out trigger points, knots, and adhesions within the muscles. The foam roller is also great for recovery after workouts or the following day.
After using the foam roller on my upper back, lats, glutes, hamstrings, calves, quads, ITB band… basically my whole body… then I moved on to a dynamic warm-up.
I do a dynamic warm-up which consists of various movements and mobility drills. These drills help increase mobility and flexibility of the joints and prepare my body for what’s to come. I may do a couple of static stretches as well, but mainly for hip flexors.
That’s my basic warm-up. I grab my drink and then go into my garage, which is where I train. I have pretty much everything I need and have been collecting equipment over the last decade.
I start my workout off with some rehab stuff for my shoulders and back. I had an injured shoulder and muscular imbalances between my chest and back. So, I start off with this in mind. I want to increase the strength of my upper back while stretching my short and tightened pectoral muscles.
Shoulder/Back Rehab:
1. Facepulls (purple band) = 10 reps
2. Band rows (purple band) = 10 reps
3. Scaptions (10lbs dumbbells) = 10 reps
4. Bentover Lateral Raises (10lbs dumbbells) = 10 reps
5. Cuban Press (10 lbs dumbbells) = 10 reps
Next I move on to a bodyweight circuit. I’m starting off slow and will be progressing over the next six months. I decided to start with bodyweight exercise to build a solid foundation from which I can build on. I typically superset two exercises at a time. So, I’ll start off with exercise #1 and then immediately do exercise #2. Take about 30-60 seconds rest and then I’ll superset #3 and #4 and so on.
Bodyweight circuit:
1. Handstand Push-ups (negatives) = 11 reps
2. Pull-ups = 10 reps
3. Push-ups = 17 reps
4. Inverted rows = 11 reps
5. Dips = 10 reps
6. Rope Chin-ups = 3 reps
7. Rear Foot Elevated Split Squats (Bulgarians) = 15/20 *Right leg dominated today
8. Unilateral Deadlifts = 12/12
9. Glute Ham Raise = 6 reps
10. Ab wheel rollouts = 12 reps
11. Wrestlers Bridge on stability ball = 1:00 minute
Then for fun I did 10 reps of Partial Lockout Squats with 315lbs just to get used to the weight.
After that I finished off my workout drink and took the dogs on another Warrior Walk with 32lbs in the Weighted Vest.
Post-Workout Drink:
For this drink I like to make a fruit smoothie. I grab my blender and add 1 banana, 1/2 cup frozen strawberries, 1/4 cup frozen raspberries, 1/4 cup frozen blueberries, probably 8oz or so orange juice (maybe more), 2-3 tablespoons plain yogurt, 1 scoop Natural Whey Protein, 6 grams BCAA, 5 grams Creatine, 5 grams glutamine, and 1 serving Nutrijoint forumula.
I blend this up and then I take my vitamins again: GNC Multivitamin, GNC 1000mg Vitamin C, GNC 400 IU Vitamin E, Carlson 2,000 IU Vitamin D, Biotest Flameout Fish Oils, and two GNC Super Digestive Enzymes.
Meal #6: Dinner Time (9:30-10:30pm)
For my last meal of the day, I’m about to cook some chicken. We’ll usually cook extra so I’ll have chicken for lunch tomorrow and the next day. Tonight though, I’ll eat 6-8oz chicken breast, some Quinoi (an ancient grain), and a salad with olive oil and vinegar. After I eat this I’m going to go to bed because I’m pretty tired right about now.
I hope this gave you a good idea of my typical training day. This is the template I pretty much use although the workouts and meals change from day to day. Well actually, the meals don’t change too drastically. Lunch and dinner usually change, but the other meals typically remain the same. Sometimes I swap out for a different fruit here and there. You get the idea!
Day 1 = SUCCESS!
Brandon
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About the Author:
Brandon Cook is creator 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
© 2009 Hardgainer Muscle Building. All rights in all media reserved.
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