Daily plan · Fall 2026
Wednesday, October 7
Bodyweight goal
156.5 → 165 lb
Training
Gym · 7:00 AMFirst thing
Lower A
6 exercises / 18 working sets
Session notes
Weeks 1–2, the squat is an empty bar and that's not negotiable. Your legs can already move weight your spine hasn't learned to brace yet, and a week-three injury costs you the whole semester. Two days after deadlifts — if your lower back is still talking to you from Monday, that empty bar is doing its job.
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. From last night's Pantry run. Squat day — carbs before an empty stomach meets a barbell.
Dinner · 18:30. Leg day — don't cut this short.
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.