Mini Cuts

Steve Hall
Outline
1. What - length & ROL
2. Why - phase potentiation, training rationale, body fat
3. How - training MEV, nutrition, post mini cut
4. Who it’s for & not for
5. Common mistakes
What
● Length - 3 to 6 weeks
● ROL - 0.5 to 2% total bw lost pw

Aggressive & quick like….

….a bank robbery, get in & out as fast as you can...

You
Fat Bank
Why
● Body fat
○ P-Ratio considerations (insulin sensitivity)
○ Distance from desired or contest shape
○ Performance implications
○ Re-bound - hunger etc.
Why
● Training
○ Adaptive resistance & sustainability
○ Re-sensitisation
Phase Potentiation
The intermezzo to your massing macrocycle.

e.g. a way to cleanse the palate in between courses,

usually small, light and refreshing. Prosecco is
commonly used.
How
● Training
○ MEV aka Mini Cut Maintenance
○ Constrained rep ranges - focus 5 to 12
○ Exercise rotations limited
○ Progress via RIR - reps/load
How
● Example
○ Set volume: 8 to 12 per muscle group per week
○ Progression: Wk1 ¾ RIR allow RIR to fall by 1 each wk
○ Leg day
■ Squat 3x 5-7, Leg Extension 2x8-12, Back Extension 3x8-12 Calves & Abs 4x8-12
■ RDL 3x 5-7, Leg Curl 2x8-12, Leg Press 4x8-12, Calves & Abs 4x8-12
● Quads 9, Hams 8, Calves & Abs 8
How
● Calories - 3500kcal to ~1lb lost pw rule
■ 170lbs - 1% = 1.7lbs = 1.7*500 = 850kcal
■ Massing on 2800kcal gaining on ave. 2lbs per month
>> 0.5lbs a wk >> ~250kcal surplus >> 2550kcal =
maintenance
■ 2550 - 850 = 1700kcal
How ● Timing
○ Protein - spread between 4-6
● Macros meals
○ Protein - 1g+/lb ○ Fat - N/A
○ Fat - 0.3g/lb ○ Carbs - sandwich workout
○ Carbs - the rest
● Composition
○ Very limited palatable foods
○ Satiety index
2 Week ignore rule
How
● Post mini cut
○ Deload at new maintenance
○ Straight into surplus
○ MEV+ training
○ All time best look in a few weeks
 WHO/WHAT IT’S FOR WHO/WHAT IT’S NOT FOR
No diet fatigue Poor relationship with food
Minimum of 10 weeks diet free Not long out of a previous diet
Fit & well Injured or unwell
Can commit to a restrictive lifestyle Busy & unable to fully commit
Experienced dieter Inexperienced dieter
To buy more time massing Wanting to get shredded
Common Mistakes
● Using refeeds ● Reversing out
● Adding lots of cardio ● Mini cutting on MV
● Going too gung ho week 1 ● Disrupt massing momentum
● Lack of planning
● Using them too frequently
Mini cut criteria
1. No diet fatigue (10+ weeks not dieting)
2. Experienced dieter
3. Within the body fat sweet spot e.g. 10 to 16%
4. Injury & illness free
5. Performed <3 mini cuts post Primer/low volume phase
Mini cut summary
● Short & aggressive
○ 6 wk max & 1% bw loss pw on ave.
● To potentiate massing
○ rebound & resensitization
● Used infrequently & only when diet fatigue free