Daily plan · Fall 2026
Sunday, October 11
Bodyweight goal
156.5 → 165 lb
Training
RecoveryRecovery day
Full rest — restock day
Nothing today. Wright is your hall at weekends; restock the backpack at dinner so Thursday's kit is ready. Tomorrow you deadlift at 7, so tonight's evening meal is the fuel for it — don't skip it.
Session notes
Deadlift is 7 AM tomorrow on an empty stomach. Sleep is the variable that decides how that goes, and tonight is the night it's fully in your control.
Nutrition
5 meals plannedMeal notes & targets
Daily targets: 400g carbs · 85g fat. The totals above are the planned meals, not logged intake.
Breakfast · 9:00. Rest day. Wright opens at 9:00.
Lunch · 13:00. Biggest protein hit of the day. Wright shuts 14:00–16:00.
Dinner · 18:30. Restock the backpack for the week — and grab tomorrow's banana and bagel half, you deadlift 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.