Maintenance and Mini Cuts
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- Опубликовано: 30 сен 2021
- Muscle Gain Dieting Made Simple #8- Maintenance and Mini Cuts
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One of the greatest ironies of bodybuilding is the fact that a lot of us get into it because we have body image issues. These body image issues pester us for our whole muscle gain phase as we lose our abs and, in my case, start to get love handles. We dream of being lean again and preemptively call it quits so we can crash diet back down to abs, only to lose what little progress we made. The idea of a maintenance phase after a muscle gain phase NEVER occurred to me but it makes so much sense. Thanks so much for the valuable information and generosity to provide it for free.
ive learned so much from you it’s incredible
Honored! - Dr. Mike
Dr Mike is my favorite fitness figure.
Yeah not even close. So much quality info
Thank you! That's very nice! - Dr. Mike
He has my favorite fitness figure 🍑
He has my favorite fitness figure 🍑
Maintenance of calories is that hardest part of muscle gaining. These videos are a god send
I like maintenance phases. they help me when I am tired from all the eating.
I love that you explained that your maintenance calories will change as you get bigger and grow. I think this is where people get confused with maintenance phases and end up not eating enough to maintain their gains or make new ones. Thanks Dr. Mike! 💪🏼
Hi Dr. Mike I just wanted to say your content is amazing and before I discovered your channel id be running into plateu after plateu and even sometimes going backwards. A year into watching your content manipulating volume and intensity much much better and im the strongest ive ever been. I just wanted to say thank you for putting out such high quality content and advice. Admittedly even though it was hard to grasp a lot of the hypertrophy concepts straight away once you wrap your head around them, its an absolute game changer.
So just wanted to say a big thank you and I hope you continue to put out such informative Videos.
I absolutely love this content! Thanks RP
Great content as always. I really appreciate you sharing your knowledge 💪😎
Thank you so much for your work doctor!
I wish I struggled to put down calories. I could eat 4000+ of low calorie high volume foods and still be starving.
We are on opposites ends of the scale, then. I struggle a lot to eat anything more then 2000ish calories, for me to stay above 60kg every meal feels like too much
Plenty of vegetables, drink water with your meals, eat bigger meals (4 meals of 1000 Cal's rather than 8 of 500), caffeine is an option to suppress appetite, eat slower and chew your food. Do those things and that should hopefully reduce your hunger 👍🏻
@@pedrovinicius5694 I'm with the 4k no problem eater but I'm glad Dr. Mike is covering people with lower appetites. It sucks when people just say 'eat more bro' when your body is fighting hard against it.
I wonder whats more common
You are destined to be huge my friend. Start training harder!! 😂😂
I started anorexic at 18 (45kg at 6'2).. learned to eat and lift and got strong.. hit 120kg and was just fat as fuck.
Now at 29 I've dropped 20kg of unnecessary fat over six months.
I've realised I still have the same issues as when I was anorexic. I don't know how to eat properly. These are the best videos.
I've been anorexic too, and Mike's videos definitely helps a lot! Hope you're doing better mate
no to super, jakie masz maxy?
ława, martwy, siad?
That's some extremes man, try & avoid ice cream, donuts & pizza, whatever your trigger foods are, shit like that is really easy to blow a weeks worth of watching what you eat in 1 or 2 sittings
@@sircefiro hundred percent dude.
I don't feel hungry or full.
Having a regimented lifestyle makes it a LOT easier to stay on top of my food intake.
I'm 93kg, 17 percent bodyfat, pulling 220, squatting 200 and benching 140 and competing in BJJ.
Life is good now ☺️
@@sneakylandshark3235 "I'm 93kg, 17 percent bodyfat, pulling 220, squatting 200 and benching 140 and competing in BJJ."
That's great to hear!
This is gold! Thanks! 🥇
Thank you for this.. Was planning my minicut from tomorrow 🙏🤩
Always want MORE MUSCLE !!! Can’t wait for next video
Thanks for the pointers!
Omg perfect timing. I'm stressing about getting bigger. Was contemplating a mini cut and boom! RUclips to the rescue!
These are the best fitness videos on this platform
Thank you for another great video:)
thankk youu , i didnt know maintenance and mini cuts were a thing too , after 5 months of constant training i was kinda tired and couldnt push more ahd no idea what to do , thanks to you i ve figured it out
keep up the good work
awesome video!!
This has helped me! I gained 5lbs slowly in 2 months. And I do enjoy the muscle growth. Im gonna maintain for a while cos winter is coming. Hopefully recomp a little
Excellent no bs content 💯 Subscribed!
The explanation is so good
Everyone is cracking me up today! You are pretty awesome! I don't want to deload damn it! Not yet anyway.
You're so inspiring dude
this video is Amazing in terms of information
Fighting to not be normal….. well said my friend
So educational.
Thank you
I cannot wait to use these principles when i finish my current maintenance phase and second cut. Thank you for the maintenance phase after cut phase video, I would have gained all my weight back if I didnt take that advice
Very cool. Best of luck to you! - Dr. Mike
@@RenaissancePeriodization Thank you so much for everything you do
You are my hero
“We’re all fighting not to be normal” lmao 😅😂
Lost my shit when you said "Le Tired" ahhahahaha love this channel!
1:30 lol The thought of losing 4-8 week's worth of gains makes Dr. Israetel so nauseous he gets the burps.
lol, looked like he was about to hurl.
I had been wondering about this for a while. When should I do a mini cut? After a deload? Before a deload? During a deload?
I think I just never had the patience to (or understood the reasons to) a maintenance phase after a gaining phase to *only then* go for the mini cut.
Hi, great video as always. Should one eat at maintenance during a deload on a muscle gain phase?
Please can you make the same video but for after a calorie deficit diet
"remember you signed up for this. You want to be jacked." Nod head yes, Dr. Mike I will keep eating in a surplus! 2:50
Its like these videos are being uploaded by the god of jackness. I am thinking about doing a muscle gaining cycle/meso? Bam! RP video about just that is published 2 mins later. Started said cycle and starting to think about how to do a minicut after 6 weeks, bam video on the exact subject uploaded 2 mins after I started thinking about it, again!
How long should the maintenance phase be after the muscle gaining and before the mini cut
Hey Mike! Thanks so much. What RIR during the maintenance phase though?
I've been working out for about 4 months with only 1 week off so far after a 5 year hiatus since I had a series of injuries (plantar fasciitis, AC joint pain, lower back issues, tennis elbow etc.......). But now that I've gained back a decent amount of muscle I'm interested in starting a cutting phase so I can actually see what I've been working on but I'm worried I'll lose muscle. Also, I weigh exactly the same as when i started, weight fluctuating between 224-228 I'm 6'4" and about 25% fat. I've definitely added some muscle, so I must have lost fat as well. Clearly how I eat maintains my overall body weight, how much should I reduce my calories to maintain muscle and lose fat? 500 calories a day?
What if I did a 6 week mini-cut which was relatively aggressive, but at the end of that I'm still not at my desired body fat percentage (I wanted to get down to 10-12% body fat).
Would it be a good idea to just take a 1-2 weeks 'diet break' and then jump into another 4-6 weeks mini-cut after that, to finally get down to 10-12% ?
I'm 32M
Lol I've never rebounded back after a bulking phase, I never under eat, I believe its all behavioural because I really need to track calories if I ever cut
Dr. Mike, when will you make a How to Gain Hair video?
Damn I don’t want to wait until next week
thanks a lot. I have two questions. we know from previous videos during the cut phase MV increases, but here during the minicut it is advised to cut volume to 2/3 of "usual" volume. does "usual" volume refer to MAV or MEV or is it because minicut is so short that we dont see such increases in MV during that period? How quickly does MV go up? my other question is about transitioning from minicut to maintenance phase with regards to caloric intake. how much calories should be added at the end of the minicut to start maintenance?
Main fence comes before mini cut
Dr. Mike, here's a question I've seen answered elsewhere but can't find it in any videos of yours:
When mass gaining what's the expected fat:muscle gain ratio we can expect?
Similarly, what's the fat:muscle loss ratio when cutting?
I know it will vary greatly depending on all of the variables and how well you execute them, I'm just curious if there's a realistic figure in the literature/your experience.
Love the videos, thanks
I actually did this. In two weeks I gained 600 grams of weight. Roughly 250 Muscle, 350 fat. So around two fifths?!
Now I started a steroids cycle. I will tell you how did it change.
Around 1/4 pounds of muscle, around 2/4 fat. 3/4 gained in a week.
How much muscle gain is possible during a maintenance diet?
Is there any harm in mini cutting straight after a mass if you have a vacation coming up 5 weeks post mass? I plan to maintain as best as I can whilst I’m away for a couple weeks, mini cut when I’m back again for a week or two to cut any vacation fat and then jump straight back on a mass.
The cliff hanger!
"He aint lyin'" -Coming to America Barber shop guy
Do you NEED to do a maintenance after a bulking block or you can just go straight into a mini cut?
Is there any justification for high intensity workouts during a weight cut?
Would you recommend losing a lot of body fat and figuring out your lean muscle mass before starting this? I am like 21% body fat currently and id like to put on muscle mass but i also want to lose body fat.
lmao i was just planning to start my cut. lessgooo
I lost it at “le tired” hahah
Following the maths here, one should expect to add ~ .7-8 % of lean body mass after each bulk, maintain, cut phase - is that correct?
Just main gain !!!!!!!!
How long should the maintenance phase be?
What if you just mass gain for another extra month instead of a maintenance phase and then jump into a defict straight away. The muscle you gain during that month that you wouldn't gain if you did a maintenance phase should net the same right after the cut instead of maintenance and then cut? If you have some more body fat 15-20% you wouldn't lose that much muscle anyways?
How should the maintenance period be? If I bulked for 8 weeks, do I need to maintain for 8 weeks and then restart the bulk? Or is 2-4 week maintenance enough?
How long should the maintaining phase be?
Pretty fatigued after my mini cut, gonna still have a deload week cos the idea of jumping into high volume right away doesn't feel right for me right now
Dr. Mike, what do you think about IF/TRE during a minicut? Think you can maintain LBM if obviously still get solid workouts and proper daily nutrition intake.
Heres what I think his answer would be: if you're a beginner, it might be alright. Intermediate and advanced, dont be surprised if you lose muscle intermittent fasting on a cut, it's definitely not going to give the best results possible.
@@greensp4rk Boom! - Dr. Mike
@@RenaissancePeriodization Would a percent of lean mass above untrained baseline be a reasonable measurement tool of beg/int/adv?
At equal bf, I'm only 175lbs from 155lbs (estimated baseline) Despite lifting years prior (hard, not smartly) Seems like I'm a beginner for at least another 20lbs. 🤔
@@RenaissancePeriodization just try it and see honestly. There is no clear cut answer, you just have to see how your body responds. You may be on the cusp of beginner/intermediate. Intermittent fasting is probably not the best for you, but if that's the only method you'll adhere to, then it's your best bet.
If you need to eat 3400 to gain muscle, wouldn't it be better to eat 3200 for 2 weeks, 3400 for 2 weeks and 3600 for 2 weeks during a 6 week accumulation phase? Since volume, intensity (and maintenance) increase throughout the weeks?
Do I still train close to failure when I’m in maintenance just lower volume? Or is it like a lengthened deload
How long do you need a maintenance phase after a gain phase? Is it necessary at all?
You recently add a video on a periodized program to look lean in the summer and gain in the winter, but there was no maintenance phase after either gain or fat loss phases.
Wait, did you say I should deload for a week after my minicut?
Is it possible To maintain After a bulk for so Long That i have my desired bodyfat To Bulk again?
Ok so i did a muscle gain phase for 14 weeks, than a 6 week fat loss phase. No idea if that was a good idea. But back to bulking soon .
Sometimes I take a huge dump and lose 2 pounds. Should I include that in my 2% weight loss?
Can you talk about after dieting reintroducing more food/calories into your daily regime? Do you go straight into maintenance the day after the cut ends?
I do a deload week at maintenance. Then the first week is muscle gain macros! - Dr. Mike
@@RenaissancePeriodization thank u! I appreciate the info
Why not go straight to cutting after bulking?
so 16 weeks of bulking for 2-4 weeks of maintenance and 4-6 weeks of cutting (up to 10 weeks of not bulking)? How aggressive do you recommend going on a bulk in terms of % of BW gained per week?
I feel like this would work on an agressive bulk, but i cant see it being ideal on a lean bulk of 2% bw gained per month. I feel like it would be a never ending. maybe a minicut every other bulk cycle?
We're all fighting to not be normal
GO GO GO GET JACKED. I will
The cliffhanger...
Dr Mike I've been dirty bulking for several months and I still have a shredded six pack! Am I doing something wrong?
Yes, your bulk is not dirty enough. Have you tried lifting with worse form to reduce that ab development?
cannabis can help make a bulk even dirtier
In the maintenance phase video from the fat loss phase made simple serie you advise to have a maintenance phase for a duration about the same than the fat loss phase
But in this video you say there is to reason to maintain after deload after minicut
What explains this ? Less metabolism variation with shorter fat loss I guess ?
How often is a maintenance phase necessary?
-if I’m deloading every 8 weeks (1 meso), and I plan on doing at least 4 mesos before my next mini-cut… should I just take this as meaning one should do a maintenance phase preceding any mini cut? Or should maintenance phase be done more frequently, even in the middle of bulking?
Maintenance used at end of meso. U do not need to do maintenance before cut, u can go straight to cut. You can cut or maintenance during deload. Do not go into maintenance during meso. Just think of it as eat big to get big. Cut to lose body fat during a maintenance phase.
@@derricksondw I’ve heard Mike and others say you gotta be “isocaloric” during a deload week to properly restore muscular potency. So, a deficit during that week is not an option. Also, based on what’s presented here, it seems like he’s really advising against going straight into a deficit at the end of a muscle building meso… because you need time to sort of stabilize to keep that muscle gain. That’s the first time I’m ever hearing that… like you, I always assumed cutting immediately after a gaining phase is totally fine
@@spencerschubert5001 I c. Maintenance then cut makes sense. I don’t think maintenance period during a meso would lead to gains
You probably shouldn't be bulking for 8 months straight in the first place.
@@SpaghettiToaster I’m in my first year of hard training and dropped from about 25%bf to 10%bf at to then begin the gain phase. So, gaining an expected 2 lbs of body weight per month, I am hoping to end that ~7-8 month gain phase closer to 18%bf, but would probably cut sooner if It seems like I get there too quickly
Maintaining + mini bulks is my scenario rn
Maintain, as in slight surplus for optimum gains, mini bulk, real bulk, cut, as in back to maintenance, bulk, maintain... the golden circle
@@SpaghettiToaster 😂😂😂
Here I am again... watching a video about how to eat more when my body wants me to be like 400 lbs. But I comment and I like.
So after a few mesos of bulking, I can just do a two week active recovery phase and go into a fat loss phase?
Almost certainly. - Dr. Mike
So that means I can theoretically never use a 4 week maintenance or primer phase right? Just transition from bulking and cutting phases via active recovery phases??
ممكن ملخص كتابي الفيديو
Doc, we always talk about mass phases or cut, but what are the pros and cons of staying in normocaloric for a long period of time? Nobody talks about it
This video is literally about that..?
Look up "The Lean Gains Myth" on the RP channel. He does not like extended normocaloric diets.
@@StillRooneyStarcraft boom! - Dr. Mike
👍
Yeah that's true my body wants me to go back to my old 300lbs weight, being 180lbs sucks.
It's so funny it's like there's only people under eating or not hungry lmao
Did Mike just make up a New french word 😂
I want to pay someone to make these diet decisions and time frames for me
We have coaches at RP that can do literally that and more. Or just get the RP Diet Coach app and for $15 a month, it does that for you! - Dr. Mike
🕊
I’ve lost 40lbs so far this year using the guidelines from the RP fat loss series. I took a maintenance phase in the middle and am now aiming to lose ~18lbs more to get visible abs (I started at like 34% body fat). Would it be wise to do a maintenance phase after my current cut to get my body used to holding a leaner composition, or should I dive right in to the sort of clean bulking outlined in this series?
Personally I would stick to maintenance for a while, after cutting your metabolism is usually slowed down quite a bit and if you go straight into bulking you could gain alot of unwanted fat.
Yeppp great question. Maintain for like 8 weeks FIRST, then go into a slow, careful muscle gain phase. - Dr. Mike
Thanks guys - I’ll go the maintenance route for sure then. I’m in no rush to put size back on; I’d rather plan things out so I succeed in the long term
@@JohnFWitt i thought you just said you want to lose 18 more Pounds for visible abs.
@@blazorb5907 I probably worded it poorly, but when I said "I am now aiming to lose 18 more lbs," I meant that I was in the middle of a cut while asking the question, and was asking whether it would be better to do another maintenance period or jump right into bulking once I was done.
Made a terrible mistake. Did a 12 week bulk, all my numbers skyrocketed. Bench, squat everything. Hit my goal of 220 pounds. Took some pictures and Holy shit! I looked at least 20% bf. Anyway I freaked out and entered a cut immediately 🤪. You have to be willing to be a fat ass. Anyway , dropped down to 203 in a month. Now I know how easy a recomp is and won't fuck up again.
Thanks. Algorithm
You are jason blaha coach right?)
Pardon my ignorance but, what is the purpose of the maintenance phase? Is there risk in just jumping right to the cutting phase?
To reduce losing muscle tissue. You need more cals as you now have more muscle (more muscle means more cals for active tissue) and thus increased metabolism. So if you go to a cut straight from that surplus, you’re going to lose the muscle you’ve gained in your surplus ☺️ whereas a maintenance is already going to be a deficit from where you were at in the surplus.
If that makes sense.
@@emmacoughlan702 thanks for the response. I'm still unsure what you mean though. If you are going to cut anyway why do you need a maintenance phase in the middle? Is it to get your body ready or something?
Jesse Murray to lose any fat you’ve put on so you can then return to putting more muscle on when you return to the surplus. Difference between a regular cut and a mini cut. Mini cuts are used for bulking phases to reduce the amount of fat you’re gaining whilst trying to put on muscle. He has another good mini cut video about 6 months ago maybe watch that if you’re still confused might explain it a bit better for you.
@@emmacoughlan702 cool thanks again
I have a reasonable amount of muscle & reasonably lean & most people would be surprised at how much food it takes for me to be this size lol, the gym game is not for everyone
Why not use the fact that you want to eat less to diet down to a leaner physique. Isn’t it a plus that it’s now easier to stay lean while eating as much as you want? Like if your body wants to lose 10lbs, why not let it and be at a lower body fat %?
Edit: I’m not being a smart ass. I’m genuinely confused
Has anyone experienced a lack in trackable weight loss during their mini-cuts? I've experienced this several times and it's always bothered me a bit, purely from a psychological standpoint. I just did a 3mo maintenance phase after massing and hovered right around 220lbs. 3 weeks into my current mini-cut I dropped to 208lbs and haven't seen any measurable changes for the past 2 weeks. (calories aren't the issue, as the deficit is severe)
My assumption is that this is largely due to water retention from the fat loss and altered patterns of eating to alleviate hunger. (ie. higher fiber intake, higher sodium consumption, etc...)
220 pounds is pretty impressive for a 98 year old
During Mini Cut....if training at 2/3 should you be aiming for medium weight higher reps?
Just wondering the rep range
(Went from 190lbs to 215lbs)
Definitely got my goal in density and strength but my core area needs trimming and trying to keep BF under double digits%