Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

DAY 1: PUSH (Chest, Shoulders, Triceps)

Barbell Bench Press: 4 x 17 - 185lbs
Incline Dumbbell Press: 3 x 20 - 55lb dumbbells
Cable Chest Fly (Mid): 2 x 20 - 30lbs per side
Seated DB Shoulder Press: 3 x 17 - 55lb dumbbells
Machine Lateral Raise: 3 x 25 - 80lbs
Overhead Rope Triceps Extension: 3 x 20 - 50lbs

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

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

 

[Kcook]

DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves)

Barbell Back Squat: 4 x 14 - 225lbs
Romanian Deadlift: 3 x 18 - 70lb dumbbells
Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs
Walking Lunges: 2 x 22/leg - 35lb dumbbells
Seated Leg Curl (Machine): 2 x 22 - 105lbs
Standing Calf Raise: 3 x 22 - 130lbs

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

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

Post-Workout Meal ~800 kcal (65g) protein
Pork Tenderloin & Mashed Sweet Potatoes
7 oz pork tenderloin (55g) protein
1 cup mashed sweet potatoes
1 cup steamed broccoli

Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey