A mini cut is a period of aggressive fat loss in the short term. They are a great tool to help you cut your fat loss without losing muscle. Mini cuts are usually between two and six weeks long. They are specifically designed for a fast and strong rate of fat loss. They are not sustainable for longer periods of time.
As most mini cuts are usually around three weeks long, they have enough time to see a significant difference in fat loss but are short enough to keep a high rate of fat loss. The goal is basically to lose as much fat as possible while maintaining muscle mass.
The goal of mini cuts is to lose fat then quickly return to bulking for muscle mass. It’s a great way to force yourself through a plateau. Another reason for using mini cuts is to see what your physique looks like when lean – are there certain places where you need to focus more on your muscle building?
Losing fat can actually be faster and quicker than building muscle. If you need a reminder that you are in control of your body and your appearance, a mini cut can help give you that feeling of authority. Since many people give up when they don’t see a physical change in their bodies, a mini cut can help push you mentally and physically to keep going.
In addition to helping with confidence, getting lean and losing fat can be a great way to get big and bulk up. When you are lean, your bulking phase can be longer as you start with a lower body fat ratio that can climb with bulking. You don’t want to start bulking with a higher body fat because you’ll see that body fat ratio increase with your weight to unfavorable numbers.
Use your current body fat percentage to determine how much body weight you can lose per week. So, if you’re sitting at 200lbs at 15% body fat, you can lose up to 4lbs a week. That really changes depending on how dedicated you are.
- At 15%+ body fat, lose 1.5-2% of your body weight per week.
- At 12-15% body fat, lose 1-1.5% of your body weight per week.
- At 10-12% body fat, lose 0.5-1% of your body weight per week.
- If you have less than 10% body fat, you don’t need to mini cut.
To determine your target deficit, you multiply your body weight by your chosen loss percentage. So 2% (0.02) times your body weight. That gives you how many pounds you want to lose. From there, multiply your pounds by the 500 calorie deficit needed to lose one pound. That will give you the total calorie deficit you need.
Mini Cut Macronutrient Needs
- Protein: 1g per pound of bodyweight
- Fat: 0.3g per pound of bodyweight
- Carbs: The rest of your calories available.
Since your calories are so low, you’ll need to choose nutrient dense foods with high satiety indexes. Lean protein, green veggies, fruits, oats, and potatoes. They’ll help you stay fuller even with the lower calories. It’s normal to be hungry during this process but choosing smart foods can help you fight the urge to cheat and binge.
Kelsey Xander
