Daily plan · Fall 2026
Thursday, October 8
Bodyweight goal
156.5 → 165 lb
Training
Gym · 7:00 AMFirst thing
Upper B
6 exercises / 18 working sets
Session notes
Last session of the week and deliberately the lightest — you're on campus until 19:25 today with the C343 lab, so getting it done at 7 is the whole reason it survives. Different grip on the pulldown than Tuesday's pull-ups.
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
7 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. Lightest session of the week, but it's still 7 AM before a ten-hour campus day.
Breakfast · 8:30 post-lift. Eat big and pack now: 2 cottage cheese cups, grapes, sunflower seeds. Nothing else today is grabbable.
Lunch · 11:00–14:00. SWIPE 2 of 3. The Globe at Bookmarket — you're already in Wells to study. Butter chicken. Estimated macros.
Backpack snack 1 · 14:30. Carried from breakfast.
Backpack snack 2 · 17:00. The second snack is why today reaches target.
Dinner · 19:45 after lab. Collins is two blocks down Woodlawn from Luddy and shuts at 20:00 — go straight there.
Evening · 21:30. Biggest day of the week: you lifted at 7 and were on campus until 19:25. No lift tomorrow, so nothing to grab.
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.