What are they?

Mini cuts are very harsh deficits, for short periods of time, usually around 4 weeks. To give yourself a break from bulking, to aggressively tear away at weight and fat quickly, but obviously these are pretty unsustainable due to their deficit.

Pros?

These will often hold your muscle mass and strength due to the time frame being so short. Whilst still pulling off fat & water weight very quickly.

Bulk reset. Many people use these when they feel their bulking may have plateaued. More food doesn’t seem possible and they need a short reset. The equivalent to having a short holiday when you burn out. It doesn’t compromise the muscle gained, but does get rid of the fat.

Cons?

The aggressive style can be hard for many. It can be mentally challenging eating so little calories day in day out.

Its a temporary solution. This style cannot be prolonged unless you want to lose all the strength and size you have built.

How much of a deficit?

Usually around 500-1000 calories. If your maintenance is 2500, anywhere between 2000 to 1500 depending on YOU. You can often get away on the lower side the longer or harder you have been bulking. I found for me for about a week after the bulk I was very comfortable sitting 1000 calories under my maintenance because I committed to a long bulk.

When should you do it?

If you feel like you are putting on too much fat during your bulk. A quick reset. If you have short term goals, if maybe you have an event in 4 weeks time and you don’t want to show up feeling chubby, it’s a good short term fix.

How should i eat ?

Keep protein HIGH. 1g per lbs of body weight every single day no excuses. Fill up the rest of your calories with carbs pre workout to fuel intense sessions and cardio, and the rest with fats to keep you healthy and feeling good.

Food volume will be your best friend, so don’t waste 200 calories on sauces. Eat one ingredient meals, by that, I mean meals that consist of single items. Salmon, broccoli, potatoes. As oppose to bread, pre made burger patties, sauce, and oven fries. You get the point and you will be able to eat so much more food. Ironically when I cleaned up my diet, it actually became difficult to bulk because of how little calories the food I was eating had.

Timing on a mini cut is also important. I use the rule of no carbs unless its around a workout. Pre training to fuel, post training to recover. Otherwise I stuck to just protein and hit 60g of fat per day.

Longer duration cuts are for slow and steady wins. To remove fat slowly to preserve AS MUCH muscle and strength possible. Being in a deficit means you lose weight, not just fat. These ones are far more simple and easier to do.

A calorie deficit of 200-500 under your maintenance. As simple as that.

Take your time, watch the scale, if the scale doesn’t move at all after 2 weeks, drop the calories by 50 - 100 and go again. The goal of slower cuts is to preserve muscle and lose fat slowly, don’t rush the process because you will destroy the progress you previously made.