Daily plan · Fall 2026
Monday, October 5
Bodyweight goal
156.5 → 165 lb
Training
Gym · 7:00 AMFirst thing
Lower B
6 exercises / 18 working sets
Session notes
Deadlift starts at 95 lb and stays there for two weeks — same reasoning as the squat. Heaviest lift of the week on the day you're most rested: three days off behind you, and the bar is the first thing you touch all week.
Warm-up10 min
No static stretching before you lift — holding stretches pre-session measurably drops force output.
Cooldown5 min
Static holds belong here, after — not before.
Nutrition
6 meals plannedMeal notes & targets
Daily targets: 400g carbs · 85g fat. The totals above are the planned meals, not logged intake.
Pre-lift · 6:15. Collins opens at 7:00, so this comes from last night's Pantry run. Deadlift day — don't train this one on nothing.
Breakfast · 8:30 post-lift. Post-deadlift and the biggest breakfast of the week. Grab the cottage cheese cup for later.
Lunch · between classes. Hot Bar first, then build the rest at the Cold Bar.
Dinner · 18:00. SWIPE 1 of 3. The Globe in the Wells Library basement, 17:30–20:30 Mon–Thu. Butter chicken. Macros are an ESTIMATE — no vendor nutrition is published.
Evening · 21:30. Grab tomorrow's banana and bagel half now — Collins doesn't open until 7:00 and you lift at 7.
Portions are estimates. Grams are cooked weight unless noted. Dining-hall macros vary — trust the weekly average and your 4×/week weigh-in, not any single day. Goal: 156.5 → 165 lb · 3,050 kcal · 165 g protein.