Mini Cut Do's & Don'ts
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- Опубликовано: 22 июл 2024
- I take you through how to get the most from your mini cut. Every do and do not!
Timestamps:
00:00 Intro
00:45 Calorie deficit
02:14 Training volume
04:10 Should you mini cut?
05:55 Level of body fat
07:24 Stress
08:08 Closing
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Nice video. I just wrapped up my first ever minicut of 4 weeks yesterday and it went great. Planned and done it using mostly the advise you have already put out (RUclips and Podcast) + the Guide on the RP Channel. Managed to keep my performance and even progress a little bit with some muscle groups, restored my appetite and dropped weight at the desired rate. Thanks for the great advise you put out.
Solid work my guy!
Great info
Best podcast out there, not even close.
Thank you!
It's funny, I used to consider my high appetite a "curse" when I was trying to maintain a physique that was too lean to be making good progress. Now it's a blessing as I push my bodyweight up and into the higher range.
Aha for most people a curse, but for a BBer, it's pretty neat :D
Not falling for the trap of ‘I’m feeling fine , I can recover from more volume’ in week 1-2 of the mini cut is a struggle
Good soldiers follow orders
Hey man, loving the content, so I’ve been bulking for 6 months now and am in 3400 calories gaining about a pound a week right now how should I transition to a mini cut for 4-6 weeks?
So we have to start at our mass MEV (= minicut MV) but should we increase volume throughout the microcycles? And the intensity in terms of RIR?
I'm starting to like the leg press more and it's easier to leg press than squat on deadlift day. The quad strength seems to be carrying over to my squats.
Nice! Yeah squats and deadlift on the same day...ouch!
Hey Steve I usually keep my volume static across my meso. In this instance how do go about volume adjustment during a mini cut? Delts, back and legs all have high volumes
I would probably bring it down by 1/3.
@@ReviveStronger thx
how big of a deficit would you recommend? For example if my maintenance if 2500kcal. Thx
Typically people will want to lose between 1-2lbs a week, which will be between a 500-1000kcal deficit a day - Steve
Ok quick question : do you drop the cals progressively or do you run the same deficit from week 1 to last?
Every time you lose bodyweight, your maintenance kcal changes, so in order to lose weight, you have to drop cals progressively. For example, If your started diet at 80kg and lost %1 of your bodyweight with 2500kcal and you are now 79.2kg. You are much lighter than week before so in theory, 2.5kcal won't work as like as you were at 80kg
In practical, stick with the same kcal if you keep losing bodyweight. Drop the kcal only you aren't losing bodyweight anymore
Of course, many variables such as sleep, daily stress level, daily water consumption can momentarily affect your weight, but I think you understand the main thinkoo
Most don't need to adjust calories after setting an aggressive deficit. The adaptations in a mini cut are well 'mini' due to the lengthen of time.
are mini cuts only for advanced trainees?
Nope
No but they're a more advanced tool.
I just got a Bod Pod done twice that said I’m 5.8% but I look more like 17%. What gives? Is it THAT inaccurate or do I just have a bunch of body water? I used to be 100 pounds heavier.
Maybe the machine wasn't calibrated properly 5.8% is competition lean, insane shredded and vascular. You got ripped off. Even the Dexa scans have a decent degree of inaccuracy. I used to work with a young 20yr old guy always saying he was around 20% body fat. He is a newbie trainee with very noticeable love handles and a belly with plenty of facial pudgy Ness. He's more like 30% he believes if he cut down he could get to ripped below 12% in 6 weeks. Completely delusional with no realistic clue how physiology works.
@@dshousegenetix47 we took five minutes before the test to calibrate the machine. It was only $10 because I’m a student at the school where the lab is, but I do think I still got ripped off 😂
@@imsorrythankyouplease7613 Atleast we know all "scientific data" on any studies are flawed it's common sense!😂👍
All bf% measurement methods are estimates with pretty large error rates yeah.
The grad student technician emailed me and offered a re-test. So he’s not totally oblivious