As I mentioned in a few of my videos, once January arrives I will be doing a mini cut so I can start the year off fresh.
I have never done a mini cut prior to this one, so I decided to do some research on it before starting.
After a couple of days of searching the web and checking out other YouTubers on the topic, I came across some information I wanted to share with everyone.
What is a mini cut?
A mini cut is a very brief and aggressive cut that is mostly done by athletes after they have been in a lean bulking phase. The cut normally lasts around 3-6 weeks and the main reason behind the cut is for you to drop some of that bloat and regain the lost insulin sensitivity.
The reason why you want the duration of a mini cut to be short is because you want to avoid any type of metabolic adaptation that can occur with an extended cut or fat loss phase.
So let’s say you have been bulking like me for 18-19-20 weeks and you gain a little too much fat. If you are aiming for 0,5 kg of extra bodyweight per week, the gain obviously not going to be all muscle. If that were true I think everyone would be bulking all year round for years on end. Although I do recommend staying in a caloric surplus for as long as possible, it’s just inevitable that you’re going to gain some fat during that phase.
When should I do a mini cut?
In my opinion you should consider doing a mini cut at the point where your abdominal muscles stop being visible. This means you are most probably over 15% body fat and it is time trim some of that fat off. Of course after the mini cut you can jump right back into a bulk.
What does a mini cut look like?
A common question I got asked after I announced that I was going to do a mini cut was: ‘‘what should you eat and what will your calories and macros look like during this cut?’’
The answer is obviously: below maintenance. The caloric deficit is what is going to give you that short-term fat loss. What I am going to do is recalculate what Total Daily Energy Expenditure (TDEE) is. For example, let’s say my TDEE is now 3000 kcal. During my cut I will drop 500 kcal, which means I will be eating 2500 kcal again. You can go slightly lower than 500 kcal. However, I don’t want to go too low during this cut. Because, I will still be focussing on making strength gains during this period.
What is the point of doing a mini cut?
The primary goal of my mini cut is to lose some unwanted fat that has accumulated during my lean bulk. Bare in mind that if you do a mini cut you will not be absolutely chiselled after these 5-6 weeks. However, you will have lost some fat, and regained the lost insulin sensitivity. By tactically doing mini cuts during a bulk you can bulk for longer without getting too fat.
How do I eat below maintenance?
To get into that caloric deficit you can do three things:
- Option 1: You can eat fewer calories than your maintenance.
- Option 2: You can create a deficit by doing cardio, so burning an additional 500 calories with cardio like
running, jogging, walking, the stair-master etc.
- Option 3: You can do a combination of the two. This is probably the most enjoyable way for you to do it.
How much fat will I lose during this mini cut?
As for weight loss I will probably aim for 2/3 kg total. This because I will lose a lot of water weight at the start of the cut and then after the first week I will lose around 0,5 kg a week if I stick to a caloric deficit of 500 kcal. Because it’s for such a short period of time, the weight loss will come from mostly water and fat. You will not lose all that hard-earned muscle in 4 weeks if you stick to going the gym and keep lifting heavy etc.
So that’s my plan for January! I think this is a time where most people will want to lose weight and start working on their new year goals. That isn’t really my thing. I don’t think you need a certain day to start or anything like that. If you want something, whether that’s physique wise, mentally, or anything, just go for it. You don’t have to weight for January first, or for Monday to come to start. Just go for it. Start now! I started JDFitness on the 27th of February, because that was the time when I decided to do it, I didn’t wait for any specific date.
If you need any help with your diet or in the gym, click here and purchase my online coaching package. It contains all my knowledge whether that’s nutrition or in the gym, it’s all in those plans. And because JDFitness is mainly for students, (because I am a student myself) it is also at an affordable price!