Great update. Keep 'em coming @Kcook
Approved Log Kcook Progression and Muscle Gain Log
- Thread starter Kcook
- Start date
Appreciate it ma'am
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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 protein)
1 tbsp peanut butter
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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 protein)
1 tbsp peanut butter
BACK, CALVES & ABS
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
CHEST & BICEPS
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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 protein)
1 tbsp peanut butter
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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 protein)
1 tbsp peanut butter
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
BACK, CALVES & ABS
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
CHEST & BICEPS
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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 protein)
1 tbsp peanut butter
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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 protein)
1 tbsp peanut butter
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
BACK, CALVES & ABS
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
CHEST & BICEPS
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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 protein)
1 tbsp peanut butter
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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 protein)
1 tbsp peanut butter
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
Leg Curl - 1 x 40 - 196 lb
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
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
BACK, CALVES & ABS
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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 protein)
1 tbsp peanut butter
BACK
Deadlift - 4x20 - 401 lb
Barbell Rows - 3x20 - 263 lb
Lat Pull Down - 3x20 - 255 lb
Seated Cable Row - 2x25 - 174 lb
CALVES
Seated Calf Raise - 3x20 - 295 lb
45 Degree Calf Raise - 3x20 - 202 lb
ABS
Reverse Crunch - 40
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 protein)
1 tbsp peanut butter
CHEST & BICEPS
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
CHEST
Bench Press - 4x20 - 282 lb
Incline Bench Press - 2x20 - 261 lb
Dumbbell Bench Press - 2x20 - 155 lb
Dumbbell Flys - 2x30 - 132 lb
BICEPS
Pinwheel Curls - 2x20 - 116 lb
Standing Barbell Curl - 2x20 - 168 lb
Cable Preacher Curl - 1x30 - 191 lb
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
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
QUADS
Barbell Squat - 4x20 - 362 lb
Leg Press - 2x20 - 579 lb
Cross Arm Front Squat - 2x20 - 272 lb
Leg Press - 2x40 - 403 lb
Single Leg Press - 2x25 - 395 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 345 lb
Leg Curl - 2x20 - 259 lb
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
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
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey
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