Cut | Day 11 | Shoulder Day

Day 11 of the cut is a full meals-and-lifts template built around a Thursday shoulder day, extra conditioning, and staying right under the 2,000-calorie goal.

This is a 1,998.1-calorie cutting day with 179g protein, 168g carbs, 68g fat, and 46g fiber. The meal template includes a turkey taco bowl, a parfait bowl, and oats with honey plus Smart Bran cereal.

The lift template is a shoulder day built around a full shoulder warm-up, barbell overhead press, seated straight-arm dumbbell lateral raises, Arnold presses, rear delt fly machine, cable face pulls, and dumbbell shoulder shrugs. The day also includes HIIT work, adding more output on top of the lift.

This is the structure of a strong cut day: controlled food, high protein, hard training, and enough extra activity to move the deficit in the right direction. CORPUS logged 7 hours and 55 minutes of sleep, a 182.8 lb weigh-in, 1,859 kcal BMR, 1,298 workout calories, 1,550 active calories, a 3,409 kcal TDEE, and a 1,411-calorie deficit.

The goal is not just to hit one good day. The goal is to stack enough clear, trackable days that the result becomes unavoidable. You set the target, log the meals, train with intention, and let the numbers compound.

That is where CORPUS helps. It gives you the meal template, the lift template, the calorie target, the macro targets, and the daily trajectory so you can stop guessing and keep executing.

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

Stay on track. Stay consistent. Stay dialed.