30 Seconds SummaryThe Mini Cut Manual
- A mini cut is a short, aggressive fat loss phase lasting one mesocycle (3 to 6 weeks), primarily used to extend mass gaining phases.
- Mini cuts are efficient, enabling significant fat loss in a short time without major metabolic adaptations.
- Caloric deficit during a mini cut should be large but managed to prevent muscle loss, with leaner individuals needing a smaller deficit.
- Macro-nutrient setup involves high protein (around 1g per pound of body weight), low fat, and the remainder of calories from carbohydrates, focusing on primarily 'clean' foods.
- Training during a mini cut should aim at muscle maintenance with moderate to high intensities (using RPE 6 to 9), sufficient volume, and frequency, focusing on hypertrophy.
- Cardio is not essential for fat loss in a mini cut and should be minimal if used, to not interfere with weight training.
- Adjustments to the diet or training usually aren't necessary within the short duration of a mini cut if initially set up correctly.
- Mini cuts should be strategically placed in a macrocycle, often between massing phases, to enhance overall body composition and muscle growth.
- Individuals with diet fatigue, high stress, or during competitive seasons should avoid mini cuts.
- Mini cuts are not suitable for extended use and should not be done back-to-back as they gradually lose effectiveness.
Revive Stronger
Steve Hall
