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Hot!6 week mini cut

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evoman87
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2018/10/17 19:54:06 (permalink)
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6 week mini cut

Not sure how i go about this, i'm off on holiday November 28th and want to be a lot leaner (visible abs). Currently weigh 80kg, bf around 14% but i have never really "cut" before. 
 
Current diet for maintenance:
Meal 1, Pre workout- 500ml whole milk, banana, whey, mp superfood, ts almond butter
Meal 2 Post workout- Banana, 3 large eggs
Meal 3- 200g beef steak, 200g white rice, veg
Meal 4- 500ml whole milk, banana, whey, mp superfood, ts almond butter
Meal 5- 200g chicken breast/cod/makeral/salmon, 200g white rice
Meal 6- 300ml whole milk, casein whey
 
 
#1

13 Replies Related Threads

    evoman87
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    Re: 6 week mini cut 2018/10/20 17:15:19 (permalink)
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    Bump
    #2
    evoman87
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    Re: 6 week mini cut 2018/10/20 17:15:48 (permalink)
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    Anyone? No one done a mini cut before?
    Should i start by dropping a few hundred calories/adding more cardio??
     
    #3
    ANIMAL
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    Re: 6 week mini cut 2018/10/20 17:41:45 (permalink)
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    A mini cut is not a tool to use to gain abs. Mini cuts are used in a longer mass gaining phase. In such a short time frame it will probably be a crash diet to get as low as you can(but muscle will be wasted).

    Or you do it sensibly for the next 6 weeks and at the end what will be will be.

    Always try increase cardio before cutting cals.. but if you’re at maintence, drop 200 and start pounding the pavements.




    For anyone interested in the science behind a mini cut, let me pass you to Dr Mike

    Mini Cuts

    Definition
    Obviously a "cut" is more technically known as a hypocaloric dieting phase in which the primary goal is to lose body fat and body weight. A "minicut" is thus a shortened version of a regular cut. How short does a cut have to be to be considered "mini?" While there is no definitive classification, my usual understanding is that any cut of 6 weeks duration or shorter (as few as 2 weeks) can be called 'mini." Anything longer is usually just called a "cut."

    Why the 6 week definition? Because the amount of weight and fat you usually lose in 6 weeks or less isn't huge, and individuals for whom large body fat or weight reductions are the highest priority will usually benefit from longer cuts. Kind of like the difference between a weekend and a vacation... those in need of serious stress relief simply won't find it in the weekend time frame and might need a real vacation of a week or longer. So if a minicut doesn't produce very profound weight and fat loss results, what is it even good for?

    Utilization
    A common purpose of minicuts, and the one I myself use them for most often is to enhance the muscle gain (massing) process. Gaining weight highly enhances the muscle gain process, but gaining weight also self-limits the muscle gain process. As weight is gained, both muscle and fat gains result. Increasing levels of body fat and the high amount of nutrients chronically eaten to support weight gain both decrease skeletal muscle's sensitivity to nutrients (while fat isn't very affected and can still absorb eaten nutrients just fine). As muscle nutrient sensitivity decreases, the percent of muscle tissue gained with any further gains in body mass goes down, and the percent of additional fat gains goes up. Obviously if this trend continues, the result will be both MUCH more fat mass and not much more muscle mass.

    Enter the minicut. By reducing calories for 2-6 weeks, several things are accomplished. First of all, just the sheer reduced presence of nutrients in the blood begins to increase muscle tissue's sensitivity to them, thus priming more gains when a hypercaloric diet is reintroduced after the minicut. In addition, the decreased levels of body fat both enhance the body's proclivity for muscle gain and make room for further gains by reducing the body fat percent down to levels that won't seriously impinge on muscle/fat gain ratios for a while longer, in essence, "buying the athlete more massing time." It's been suggested that best rates of muscle gains (on average, for male athletes, add 10% for female numbers) typically occur between 10% and 15% bodyfat, so if a minicut reduces bodyfat from 13% to 10% in 5 weeks, that individual is more or less back to the starting line for another successful massing phase.

    So essentially by reducing bodyfat levels and increasing nutrient sensitivity periodically, minicuts re-sensitize the body to further muscle gains. Kind of like stopping at a gas station and rest area on a road trip. While not moving your car literally forward during the time, it can increase the total distance traveled on the road that day because everyone feels more refreshed.

    Why do minicuts and not just the real thing? Like, why not just mass for 24 weeks straight and diet for 16 weeks after that, and repeat? Well, that's a fine way to do things, but the advantage of minicuts is that first of all, they prevent massing from really ever becoming TOO stale. In other words, how productive are weeks 16-24 of a straight mass really going to be in terms of muscle tissue to fat tissue gain ratios? Probably not as productive as they would be if a 6 week minicut was inserted after the first 12 weeks of massing. In addition to this downside of long masses, long cuts themselves have downsides. When weight is lost in lower amounts and over shorter timescales like minicuts, muscle loss is a very small concern and there is almost no diet fatigue developed. You can usually just bounce right into a massing phase after and be primed to continue gaining. But after a longer (12 weeks or more) diet, altered hormone, NEAT, and hunger levels can make re-massing more complicated at best, because you now have to deal with all of the side effects of the long cut while you try to re-start the mass train. To use the road trip analogy, this is like stopping at a hotel for the night (longer cuts) vs. just another rest stop (minicuts). No matter how ambitious you are, some people in your road trip group are slow to wake, take 30 minute long ****s and even longer showers, and eat breakfast in what seems to be a comically slow fashion just to piss you off. Your drive never really re-starts as fast as you'd like after longer break. In essence, cutting has its own momentum and re-massing is tougher after longer cuts than shorter ones.
    #4
    evoman87
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    Re: 6 week mini cut 2018/10/20 18:49:44 (permalink)
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    ANIMAL
    A mini cut is not a tool to use to gain abs. Mini cuts are used in a longer mass gaining phase. In such a short time frame it will probably be a crash diet to get as low as you can(but muscle will be wasted).

    Or you do it sensibly for the next 6 weeks and at the end what will be will be.

    Always try increase cardio before cutting cals.. but if you’re at maintence, drop 200 and start pounding the pavements.

    How do i do it sensibly mate? Just eat super clean next 6 weeks?
    e.g. chicken breast, brown rice, veg? Drop the whole milk? 
    Il start swimming again, playing football now twice a week and will do some hill sprints etc Will that be enough?
    #5
    ANIMAL
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    Re: 6 week mini cut 2018/10/20 19:03:39 (permalink)
    +1 (1)
    evoman87
    ANIMAL
    A mini cut is not a tool to use to gain abs. Mini cuts are used in a longer mass gaining phase. In such a short time frame it will probably be a crash diet to get as low as you can(but muscle will be wasted).

    Or you do it sensibly for the next 6 weeks and at the end what will be will be.

    Always try increase cardio before cutting cals.. but if you’re at maintence, drop 200 and start pounding the pavements.

    How do i do it sensibly mate? Just eat super clean next 6 weeks?
    e.g. chicken breast, brown rice, veg? Drop the whole milk? 
    Il start swimming again, playing football now twice a week and will do some hill sprints etc Will that be enough?


    I have no idea if it will be enough. How long is a piece of string? You need to cut cals from maintence and do some cardio... hit and steady state. Don’t drop individual items from your diet, just reduce overall portion sizes..

    How long it been since your PCT ended? At your weight anything over 0.5kg a week you’d risk losing muscle. So 3kgs In 6 weeks max.. will that show your abs? I don’t know.

    If you’re one of this people that wants abs ready at a moments notice, you need to stay leaner. Although staying leaner will affect your strength which I know is your primary goal. Very difficult to have your cake and eat it too! Some manage it, but it’s hard.
    #6
    simonboyle
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    Re: 6 week mini cut 2018/10/20 19:41:19 (permalink)
    +1 (1)
    Drop calories and up cardio.
    6 weeks can yeild results if you focus on it.
    You're food choices qre irrelevant to us.
    Just start with say 300 cals less week one.
    Then adjust from there.

    Not a fan of extremes
    #7
    evoman87
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    Re: 6 week mini cut 2018/10/20 20:01:15 (permalink)
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    ANIMAL

    I have no idea if it will be enough. How long is a piece of string? You need to cut cals from maintence and do some cardio... hit and steady state. Don’t drop individual items from your diet, just reduce overall portion sizes..

    How long it been since your PCT ended? At your weight anything over 0.5kg a week you’d risk losing muscle. So 3kgs In 6 weeks max.. will that show your abs? I don’t know.

    If you’re one of this people that wants abs ready at a moments notice, you need to stay leaner. Although staying leaner will affect your strength which I know is your primary goal. Very difficult to have your cake and eat it too! Some manage it, but it’s hard.



    I thought i would need to keep sodium levels, dairy etc to a min when cutting? Maybe i'm asking the wrong people in the gym then, i dunno.
    PCT ended about a month ago, since then i have added a bit of fat (not much), i was very happy with my physique while on epi though, body felt rock hard. 
    If i'm 14% bodyfat now, i thought 9/10% would be fairly easily achievable in 6 weeks. 
     
     
    #8
    evoman87
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    Re: 6 week mini cut 2018/10/20 20:04:55 (permalink)
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    simonboyle
    Drop calories and up cardio.
    6 weeks can yeild results if you focus on it.
    You're food choices qre irrelevant to us.
    Just start with say 300 cals less week one.
    Then adjust from there.

    Not a fan of extremes



    Okay, but how are food choices irrelevant? I'm not 100% sure what foods gain fat, surely say chicken breast and salmon are better then having red meats every day? 
    #9
    simonboyle
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    Re: 6 week mini cut 2018/10/20 20:13:12 (permalink)
    +1 (1)
    Nope.
    Reducing calories.
    If your mavris are met and you're losing weight what difference does it make.

    In simple terms.

    Eat less
    Move more
    #10
    evoman87
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    Re: 6 week mini cut 2018/10/20 20:42:31 (permalink)
    +1 (1)
    Hmmm okay, fair enough. Cheers mate
    #11
    simonboyle
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    Re: 6 week mini cut 2018/10/20 20:52:05 (permalink)
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    No worries.
    And everyone is different. So we can't say "eat x y and z".

    And don't worry about salts or sodium.
    You're not trying to get stage ready.
    #12
    tellersquill
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    Re: 6 week mini cut 2018/10/27 02:51:47 (permalink)
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    I tend to 'mini cuts'. I just call it a cut though as you cut for as long as you feel required.
     
    I'll tend to drop 10lbs of fat during the six or seven week process which is enough to start seeing abs and definition for me.

    -We're all talking monkeys, living on a gigantic rock, travelling through space at a 1,000 mph, while circumnavigating a dying star.
    #13
    tellersquill
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    Re: 6 week mini cut 2018/10/27 02:51:47 (permalink)
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    I tend to 'mini cuts'. I just call it a cut though as you cut for as long as you feel required.
     
    I'll tend to drop 10lbs of fat during the six or seven week process which is enough to start seeing abs and definition for me.

    -We're all talking monkeys, living on a gigantic rock, travelling through space at a 1,000 mph, while circumnavigating a dying star.
    #14
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