In this new weekly series I will breakdown different dieting strategies, the pros and cons behind these diets, who they are best suited for, and practical applications for use in your own diet. I will also give out a few different (very easy and simple) recipes to try that relate to the dietary technique being discussed.
The bodybuilding Gods were looking out for us this year when they planned exactly 28 days between the Monday after Thanksgiving and Christmas Day. That’s who makes the calendars each year right, the bodybuilding Gods? Anyways this gives us meatheads who are really poor at math a unique opportunity to plan a mini cut during this time period!
So you just ate like a glutton Thanksgiving Day….and Black Friday…..and the Saturday after Thanksgiving….and that Sunday. Okay, so you basically ate like a hog the entire weekend. That’s fine though because in the back of your mind you knew that you were just setting yourself up for a successful mini cut leading right into Christmas.
A mini cut should be just that: mini. Anything longer than two weeks should be considered something completely different than a mini cut. Now a mini cut can be incorporated any other time of year other than the holidays. However, since we are all in the (insert holiday you celebrate in December) spirit, this seems like an opportune time to discuss a mini cut dieting tactic.
Cardio and training remain the same on a mini cut. So if you currently do not perform any cardio you would continue to do so. Training intensity would also remain the same. This is important for the mini cut, as calories will be cut quite drastically.
How much should calories be cut back during a mini cut? That is entirely person dependent and depends on how lean that individual is. By rule I would cut calories by 25-30 percent of what the typical diet is. So for example, if a person typically consumes 3000 calories a day then their daily calories during a mini cut would be at 2,250 if cut 25 percent. I would take almost all of those calories from carbs. So if 250 grams of those calories are from protein then I would just consume roughly 50 grams of carbs around the workout perimeter. That leaves around 100 grams left to be consumed in the form of fats. That may seem like a lot of fat for a cut, but you will soon see why we need the majority of those calories to be cut from carbohydrates.
Benefits of a mini cut diet
- The psychological advantages to a diet such as this can be a very big deal to a lot of people. Many people feel guilty around the holidays, as large amounts of food are typically consumed; especially off the typical bodybuilding diet’s plan. A short break can give you a big boost between the two holidays to eat like you have never seen food before.
- The short duration allows you to burn fat in a short amount of time without getting burnt out from dieting. The idea of starting a diet is novel, but that feeling quickly fades as hunger sets in. With a mini cut the excitement of the diet is there, and even the weakest of minded people should be able to withstand a diet this length.
- Even those that are in a bulking phase can benefit from a mini cut. I would almost argue that those in a prolonged period of caloric surplus would benefit the most from a mini cut. As calories are high for an extended period of time, the body can become insulin resistant. This means that glucose is not being utilized in the correct fashion and could be stored as body fat as opposed to within muscle tissue and glycogen. Redcon1 RPG would be a fantastic product to take coming out of a mini cut as insulin sensitivity starts to decline; the glucose disposal agent could help to keep it going.
- This is a great way to stay lean year round. As calories climb we tend to put on excess body fat. The mini cut somewhat resets our metabolism, while also helping to cut excess water retention in the body.
- Jordan Peters advocates mini cuts. That’s it, that’s a benefit.
- For those pushing up in weight, plateaus are inevitable. This helps to give your body a break and may lead to a new set point to increase from. The body can only gain and maintain so much muscle mass in a period of time.
- It’s not for everyone. Not everyone could see benefits from a mini cut, and it’s very situational.
- A mini cut is not a black and white diet plan, so for a beginner this might not be the best tactic to employ.
- Blood sugar will inevitably have peaks and valleys.
- A mini cut is not a long term solution for fat loss.
Based off the above advantages and disadvantages, the committee (me) has come to the conclusion that a mini cut is a very useful dieting technique. This is a very person dependent and situational type dieting tactic however, and should only be implemented where needed. Not everyone needs to do a mini cut. There are other types of mini cuts other than the brief two week mini cut, but for the sake of simplicity and application this works best. Reversing out of a mini cut would be a smart idea, as insulin sensitivity would stay high for an extended period of time.
Holiday Themed Recipe
This recipe has absolutely nothing to do with a mini cut….but cookies!
High Protein Chocolate Cookies
- 2 scoops Redcon1 Isotope.
- ½ teaspoon cream of tartar.
- ½ teaspoon cinnamon.
- ½ tablespoon baking soda.
- 1 cup flour.
- ¼ cup egg whites.
- ½ cup milk of choice.
- Mix all dry ingredients in large mixing bowl.
- Pour in wet ingredients slowly.
- Slowly mix all ingredients until there are no visible lumps and it’s a very thick pudding texture.
- Preheat oven to 350.
- Grease baking sheet and put cookies on sheet with roughly 2 inches between.
- Bake 12 minutes.
- Middle will be gooey but will set up once cooled.
- Decorate however desired.