Cut | Day 04 | Shoulder Day

Day 04 of the cut is a full meals-and-lifts template built around precision: to the rep, to the gram, and to the day’s actual numbers.

This is a 1,991-calorie cutting day with 172g protein, 148g carbs, 79g fat, and 38g fiber across three meals. The meal template includes a parfait bowl, oats with honey and Smart Bran cereal, and a turkey taco bowl variation.

The lift template is a Thursday shoulder day built around shoulder health, pressing, lateral work, and traps. The session starts with cable external shoulder rotations and face pulls, then moves into single-arm seated dumbbell shoulder press, seated straight-arm dumbbell lateral raises, and shoulder shrugs.

This day also includes extra output with cardio and walking. That is the real structure of a cut: control the intake, increase the output, and keep both sides visible enough that you can stay accountable.

The goal is not perfection. Dinner was not at home, and the day still stayed dialed. That is why templates matter. They give you a framework you can adjust instead of starting from zero every time life gets slightly messy.

Import today’s meal template and workout template into CORPUS, customize them to your body, and run the day.

Every calorie counts. Stay dialed and keep chipping away.