Cut | Day 13 | No Lift Day

Day 13 of the cut is a meals-only template built around a Saturday with no lift, a real breakfast out, and staying inside the numbers without pretending every meal has to be perfectly controlled.

This is a 1,997.9-calorie cutting day with 177g protein, 136g carbs, 83g fat, and 22g fiber. The meal template includes a breakfast burrito with chicken and green chili, a simple chicken meal, and a robust parfait bowl to finish the day.

The big lesson from this day is flexibility. Eating out does not have to mean going off the rails. The breakfast burrito was tracked using the CORPUS AI scan, with photos from multiple angles and menu context to create a reasonable estimate. It is not the same as weighing every ingredient to the gram, but it gives you a usable number when precision is not practical.

After that, the rest of the day was built around hitting the target. A simple chicken meal helped bring the protein up, and the parfait bowl rounded out the day while keeping the full total right under 2,000 calories.

CORPUS logged 7 hours and 30 minutes of sleep, a 181.2 lb weigh-in, 1,859 kcal BMR, 455 workout calories, 689 active calories, a 2,548 kcal TDEE, and a 550-calorie deficit.

That is the point of the system. You do not need to eat perfectly. You need enough structure to make informed decisions, adjust the rest of the day, and keep the full week moving in the right direction.

Import today’s meal template into CORPUS, customize it to your body, and use it as a framework for staying on track when life is not perfectly controlled.

You do not have to be perfect. You do have to be honest.