bro no red meat? i read through like 5x and don't see it. @Kcook cook up some steak on the grill
Approved Log Kcook Progression and Muscle Gain Log
- Thread starter Kcook
- Start date
@Kcook good job on the food! it all looks good. the spinach and tuna on point
DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves)
Barbell Back Squat: 4 x 4 - 225lbs
Romanian Deadlift: 3 x 10 - 70lb dumbbells
Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs
Walking Lunges: 2 x 12/leg - 35lb dumbbells
Seated Leg Curl (Machine): 2 x 15 - 100lbs
Standing Calf Raise: 3 x 20 - 120lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (55g) protein
Turkey & Egg Breakfast Wrap
3 whole eggs + 3 oz turkey breast (40g) protein
1 whole wheat tortilla
1/4 avocado
1 tbsp hot sauce
Mid-Morning Snack ~450 kcal (35g) protein
Protein Chia Pudding
1 cup almond milk
1 scoop vanilla whey protein (25g) protein
3 tbsp chia seeds
1/2 cup mixed berries
Lunch ~750 kcal (60g) protein
Tuna & Chickpea Salad
6 oz canned tuna (50g) protein
1/2 cup chickpeas
2 cups spinach
Olive oil & lemon dressing
Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Pineapple
1 cup cottage cheese (28g) protein
1/2 cup pineapple
1 tbsp flaxseeds
Post-Workout Meal ~800 kcal (65g) protein
Lamb & Brown Rice Bowl
7 oz grilled lamb (55g) protein
1 cup cooked brown rice
1 cup grilled bell peppers
Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey
Barbell Back Squat: 4 x 4 - 225lbs
Romanian Deadlift: 3 x 10 - 70lb dumbbells
Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs
Walking Lunges: 2 x 12/leg - 35lb dumbbells
Seated Leg Curl (Machine): 2 x 15 - 100lbs
Standing Calf Raise: 3 x 20 - 120lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (55g) protein
Turkey & Egg Breakfast Wrap
3 whole eggs + 3 oz turkey breast (40g) protein
1 whole wheat tortilla
1/4 avocado
1 tbsp hot sauce
Mid-Morning Snack ~450 kcal (35g) protein
Protein Chia Pudding
1 cup almond milk
1 scoop vanilla whey protein (25g) protein
3 tbsp chia seeds
1/2 cup mixed berries
Lunch ~750 kcal (60g) protein
Tuna & Chickpea Salad
6 oz canned tuna (50g) protein
1/2 cup chickpeas
2 cups spinach
Olive oil & lemon dressing
Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Pineapple
1 cup cottage cheese (28g) protein
1/2 cup pineapple
1 tbsp flaxseeds
Post-Workout Meal ~800 kcal (65g) protein
Lamb & Brown Rice Bowl
7 oz grilled lamb (55g) protein
1 cup cooked brown rice
1 cup grilled bell peppers
Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey
It must be oversight tbh, I do eat steak from time to time, but thanks for bringing it up
Unfortunately, I've switched up my training routine
Much appreciatedNice new workout routine
Much appreciated
Thanks
Just switched up my training, but I'll try to got new pictures along the way, cheers
Much appreciated
@Kcook Updates look solid bro....keep killing it.........
Killed this one.
@Kcook that’s a good evening snack. Nice and light and easy to digest. Good choices in food
Can't express how thankful I'm for your support
Much appreciated
DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs
Barbell Bent-Over Rows: 3 x 8 - 165lbs
Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs
Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells
EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs
Rear Delt Machine Fly: 2 x 20 - 70lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (55g) protein
Smoked Salmon & Scrambled Eggs
4 whole eggs + 3 oz smoked salmon (40g) protein
1 slice sourdough toast
1/2 avocado
Mid-Morning Snack ~450 kcal (35g) protein
Chocolate Almond Protein Smoothie
1 scoop chocolate whey protein (25g) protein
1 cup almond milk
1 tbsp almond butter
1/2 banana
Lunch ~750 kcal (60g) protein
Chicken & Couscous Bowl
6 oz grilled chicken breast (50g) protein
1 cup cooked couscous
1 cup roasted Brussels sprouts
Pre-Workout Snack ~400 kcal (30g) protein
Hard-Boiled Eggs & Cheese
2 boiled eggs (12g) protein
2 oz cheddar cheese (18g) protein
5 whole-grain crackers
Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs
Barbell Bent-Over Rows: 3 x 8 - 165lbs
Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs
Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells
EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs
Rear Delt Machine Fly: 2 x 20 - 70lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (55g) protein
Smoked Salmon & Scrambled Eggs
4 whole eggs + 3 oz smoked salmon (40g) protein
1 slice sourdough toast
1/2 avocado
Mid-Morning Snack ~450 kcal (35g) protein
Chocolate Almond Protein Smoothie
1 scoop chocolate whey protein (25g) protein
1 cup almond milk
1 tbsp almond butter
1/2 banana
Lunch ~750 kcal (60g) protein
Chicken & Couscous Bowl
6 oz grilled chicken breast (50g) protein
1 cup cooked couscous
1 cup roasted Brussels sprouts
Pre-Workout Snack ~400 kcal (30g) protein
Hard-Boiled Eggs & Cheese
2 boiled eggs (12g) protein
2 oz cheddar cheese (18g) protein
5 whole-grain crackers
bros spinach pretty good
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