Daily plan · Fall 2026
Friday, October 9
Bodyweight goal
156.5 → 165 lb
Training
RecoveryRecovery day
Full rest — the week's lifting is done
Four sessions are behind you by Thursday morning. Walking to and from campus is already counted in your 3,050 — don't add cardio to ‘make up’ for the day off. Eating today matters more than training would have.
Session notes
The whole point of the 7 AM block is that Friday is yours. You're 235 kcal short without the pre-lift carbs, so dinner is sized up to cover it — a rest day you under-eat is a wasted one.
Nutrition
6 meals plannedMeal notes & targets
Daily targets: 400g carbs · 85g fat. The totals above are the planned meals, not logged intake.
Breakfast · 7:30. No lift today — first morning of the week you can sleep past 6.
Lunch · 12:00. SWIPE 3 of 3. The Globe shuts at 14:00 on Fridays — King's Hawaiian at Bookmarket runs to 16:00. Real published macros, not an estimate.
Afternoon · 17:30. Second snack — a rest day still has to hit 3,050.
Dinner · 19:00. No pre-lift carbs today, so dinner is sized up to cover them.
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.