Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

DAY 3 – PULL (Back, Biceps, Rear Delts)

Weighted Pull-Ups: 4 x 17 Bodyweight + 10lbs
Barbell Bent-Over Rows: 3 x 20 - 165lbs
Cable Seated Row (Neutral or Wide Grip): 2 x 22 - 115lbs
Incline Dumbbell Curl: 3 x 22 - 30lb dumbbells
EZ Bar Preacher Curl (Machine or Freeweight): 2 x 22 - 45lbs
Rear Delt Machine Fly: 2 x 22 - 75lbs



Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs + 2 oz turkey bacon (40g) protein
1 whole wheat tortilla
1/4 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Coconut Protein Shake
1 scoop vanilla whey protein (25g) protein
1 cup coconut milk
1 tbsp coconut flakes

Lunch ~750 kcal (60g) protein
BBQ Chicken & Lentil Bowl
6 oz grilled BBQ chicken (50g) protein
1/2 cup lentils
1 cup grilled asparagus

Pre-Workout Snack ~400 kcal (30g) protein
Greek Yogurt & Granola
1 cup Greek yogurt (20g protein)
1 tbsp granola
1/2 tbsp honey

Post-Workout Meal ~800 kcal (65g) protein
Elk Burger & Sweet Potato Fries
7 oz elk burger (55g protein)
1 whole wheat bun
1/2 cup baked sweet potato fries

Evening Snack ~450 kcal (30g) protein
Casein Shake & Nut Butter
1 scoop casein protein (25g)