Mini cut diet (My experience)

I’m currently going through a mini cut diet in order to lose the body fat that I accumulated as I was going through my bulk phase. This experience has shown me that I wasn’t aware of how much body fat I was actually carrying. When I’d looked at my photos in the past, I’d estimated that I was around 15% body fat. Although, I think that I was over when I had checked at the time.

In this mini cut, I’m probably somewhere between 11.5-12.5% body fat. And it sees to be quite challenging to get my body to response well when compared to others that undergo a minicut.

A mini cut is a phase during the bodybuilding technique whereby we strip back the body fat for a few weeks, and then get lean enough to continue with another bulk phase.

To be successful in a minicut, your body needs to be in a calorie deficit that will aggressively consume your body fat as an energy source.

What were some of the challenges that I faced when doing the mini cut?

My body requires a very low amount of calories per day to trigger a deficit. (1809 calories per day)

I also have a very sedentary lifestyle, which means I don’t move during working hours. So a cardio element needed to be introduced to help trigger the fat loss.

The cardio elements were:

  • Walking 10000 steps a day
  • 2 x HIIT cycling per week. (5 minute warm-up, 20 seconds 100%, 1 minute recovery)

How much body fat am I able to lose with this approach?

800g-1kg per week.

What nutrition allowed me to accomplish this?

  • Very limited starchy carbs (70g oats per day)
  • Fibrous carbs (Spinach, cucumber, cabbage, pumpkin, watermelon, garlic, leek)
  • Lean protein (Lean beef, chicken breast, egg whites, and Greek yogurt)

How long should a mini-cut go for?

4-10 weeks from what I’ve been told by my coach. Now that we have the data, it should be much quicker to do a mini cut by doing a switch with the cardio to trigger fat loss over a 1-3 month period.