What is a mini-cut❓
1️⃣It’s short – 1 mesocycle in length (3 to 6 weeks)
2️⃣It’s aggressive – as aggressive as a person can be while sustaining muscle
Since this a short 3 to 6 week period, the calorie deficit put in place is aggressive. For protein, you would use the 1 gram of protein per pound rule and you would do 0.3 grams of fat per pound. The rest of your calories come from carbs.
The more aggressive the cut, the better you will need to be with the 80/20 rule. 80% healthy foods (fruits, vegetables, lean meats) and 20% not so healthy foods. This helps you get your micronutrients and will keep your fiber at about 20 grams per day.
Will I need to make adjustments to my macros❓
Short answer – NO! ❌ If you have set up your calorie deficit appropriately from the get-go you shouldn’t need to do anything over the 3 to 6 weeks. This being a short aggressive cut, it should see you through the entire mini cut as we are not expecting any major adaptations of our metabolic rate downwards. Set those numbers and leave them alone!
1️⃣It’s short – 1 mesocycle in length (3 to 6 weeks)
2️⃣It’s aggressive – as aggressive as a person can be while sustaining muscle
Since this a short 3 to 6 week period, the calorie deficit put in place is aggressive. For protein, you would use the 1 gram of protein per pound rule and you would do 0.3 grams of fat per pound. The rest of your calories come from carbs.
The more aggressive the cut, the better you will need to be with the 80/20 rule. 80% healthy foods (fruits, vegetables, lean meats) and 20% not so healthy foods. This helps you get your micronutrients and will keep your fiber at about 20 grams per day.
Will I need to make adjustments to my macros❓
Short answer – NO! ❌ If you have set up your calorie deficit appropriately from the get-go you shouldn’t need to do anything over the 3 to 6 weeks. This being a short aggressive cut, it should see you through the entire mini cut as we are not expecting any major adaptations of our metabolic rate downwards. Set those numbers and leave them alone!
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