Cut | Day 12 | Arm Day

Day 12 of the cut is a full meals-and-lifts template built around a Friday arm day, simple high-protein meals, and staying right under the 2,000-calorie target.

This is a 1,996.7-calorie cutting day with 170g protein, 210g carbs, 53g fat, and 44g fiber. The meal template includes a parfait bowl, roasted chicken with vegetables, and oats with honey plus Smart Bran cereal.

The lift template is an arm day built around cable bicep curls, cable tricep extensions, single-arm cable curls, overhead rope tricep extensions, dumbbell curls, seated dumbbell tricep extensions, and tricep extension machine work. It is a straightforward biceps-and-triceps session built to give you a clear baseline to run, track, and improve.

This day also shows what a practical cutting meal structure can look like. The roasted chicken and vegetables meal is simple, high-protein, whole-food based, and built to keep the day controlled without making the plan complicated.

CORPUS logged 8 hours of sleep, a 181.6 lb weigh-in, 1,859 kcal BMR, 499 workout calories, 919 active calories, a 2,778 kcal TDEE, and a 781-calorie deficit.

That is the point of the system: clear numbers, simple execution, and enough structure to know whether you did what you needed to do. You do not need to make the cut mysterious. You need to track the meals, track the lift, hit the protein, hit the fiber, and keep stacking days.

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

Stay crushing. Stay consistent. Stay dialed.