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Mini Cuts

Mini cuts are short diet phases lasting 3-6 weeks where 0.5-2% of total body weight is lost per week. They are used to potentiate muscle gains by improving insulin sensitivity and resensitizing the body to training. Training focuses on maintenance volume with constrained rep ranges and progressive RIR. Calories are reduced to around 1700 kcal per day through balanced macros and limited palatable foods. Mini cuts are best for experienced dieters in a fat loss "sweet spot" who can fully commit and have been diet free for over 10 weeks.

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Pierfrancesco Lucente
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2K views19 pages

Mini Cuts

Mini cuts are short diet phases lasting 3-6 weeks where 0.5-2% of total body weight is lost per week. They are used to potentiate muscle gains by improving insulin sensitivity and resensitizing the body to training. Training focuses on maintenance volume with constrained rep ranges and progressive RIR. Calories are reduced to around 1700 kcal per day through balanced macros and limited palatable foods. Mini cuts are best for experienced dieters in a fat loss "sweet spot" who can fully commit and have been diet free for over 10 weeks.

Uploaded by

Pierfrancesco Lucente
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Mini Cuts

Steve Hall
Outline
1. What - length & ROL
2. Why - phase potentiation, training rationale, body fat
3. How - training MEV, nutrition, post mini cut
4. Who it’s for & not for
5. Common mistakes
What
● Length - 3 to 6 weeks
● ROL - 0.5 to 2% total bw lost pw

Aggressive & quick like….


….a bank robbery, get in & out as fast as you can...

You
Fat Bank
Why
● Body fat
○ P-Ratio considerations (insulin sensitivity)
○ Distance from desired or contest shape
○ Performance implications
○ Re-bound - hunger etc.
Why
● Training
○ Adaptive resistance & sustainability
○ Re-sensitisation
Phase Potentiation
The intermezzo to your massing macrocycle.

e.g. a way to cleanse the palate in between courses,


usually small, light and refreshing. Prosecco is
commonly used.
How
● Training
○ MEV aka Mini Cut Maintenance
○ Constrained rep ranges - focus 5 to 12
○ Exercise rotations limited
○ Progress via RIR - reps/load
How
● Example
○ Set volume: 8 to 12 per muscle group per week
○ Progression: Wk1 ¾ RIR allow RIR to fall by 1 each wk
○ Leg day
■ Squat 3x 5-7, Leg Extension 2x8-12, Back Extension 3x8-12 Calves & Abs 4x8-12
■ RDL 3x 5-7, Leg Curl 2x8-12, Leg Press 4x8-12, Calves & Abs 4x8-12
● Quads 9, Hams 8, Calves & Abs 8
How
● Calories - 3500kcal to ~1lb lost pw rule
■ 170lbs - 1% = 1.7lbs = 1.7*500 = 850kcal
■ Massing on 2800kcal gaining on ave. 2lbs per month
>> 0.5lbs a wk >> ~250kcal surplus >> 2550kcal =
maintenance
■ 2550 - 850 = 1700kcal
How ● Timing
○ Protein - spread between 4-6
● Macros meals
○ Protein - 1g+/lb ○ Fat - N/A
○ Fat - 0.3g/lb ○ Carbs - sandwich workout
○ Carbs - the rest
● Composition
○ Very limited palatable foods
○ Satiety index
2 Week ignore rule
How
● Post mini cut
○ Deload at new maintenance
○ Straight into surplus
○ MEV+ training
○ All time best look in a few weeks
WHO/WHAT IT’S FOR WHO/WHAT IT’S NOT FOR
No diet fatigue Poor relationship with food
Minimum of 10 weeks diet free Not long out of a previous diet
Fit & well Injured or unwell
Can commit to a restrictive lifestyle Busy & unable to fully commit
Experienced dieter Inexperienced dieter
To buy more time massing Wanting to get shredded
Common Mistakes
● Using refeeds ● Reversing out
● Adding lots of cardio ● Mini cutting on MV
● Going too gung ho week 1 ● Disrupt massing momentum
● Lack of planning
● Using them too frequently
Mini cut criteria
1. No diet fatigue (10+ weeks not dieting)
2. Experienced dieter
3. Within the body fat sweet spot e.g. 10 to 16%
4. Injury & illness free
5. Performed <3 mini cuts post Primer/low volume phase
Mini cut summary
● Short & aggressive
○ 6 wk max & 1% bw loss pw on ave.
● To potentiate massing
○ rebound & resensitization
● Used infrequently & only when diet fatigue free

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