THE TEAM FULL ROM SIMPLIFIED 3-WEEK MINICUT DIET

HOW-TO // Give this a quick read before you start!

If you still have more questions, give the FAQ at the end of this document a look.

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This is a diet program that is All you need is a bathroom scale. The 3-week minicut is meant to be The 3-Week Minicut is the next
designed to drop body fat fast and We recommend you also consider used for 2-3 weeks between muscle sheet, scroll down to take a look.
make you leaner and hungrier for taking a multivitamin and DHA/EPA gain diets. It’s the toughest diet we
more muscle gain. You can minicut supplement when using this plan. have. If you’re looking for something a
for 2-6 weeks between muscle gain (Any brand is fine!) bit more mild (but still challenging) or
diet phases (themselves 8-12 weeks if you want to minicut for longer than
each) in order to be able to gain 3 weeks, check out the 6-week version
muscle more productively. of our minicut.
THE TEAM FULL ROM SIMPLIFIED 3-WEEK MINICUT DIET
WHEN IT ENDS, RESUME YOUR LAST MUSCLE GAIN DIET A PHASE BEHIND WHERE YOU
3-WEEK MINICUT // This is your diet until your 2-3 week minicut is over. LEFT OFF (LESS FOOD THAN WHERE YOU STOPPED).

We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
Each of your 4 meals per day should be made of: should be eaten within 30 min after your workout if you train that day.

ONE AND A HALF FIST-SIZED TWO FIST-SIZED ONE FINGER-SIZED

PORTIONS OF PROTEIN PORTIONS OF VEGGIES PORTION OF FATS

Options: Options: Options:

Chicken Breast Spinach Any Nut Butter

Chicken Thighs Broccoli No Added Any Plant Oil
90/10 Lean Beef or Turkey Lettuce Avocado
Any Fish Celery Carbs in Any Nuts
Any Seafood Tomatoes this Phase Any Seeds
or any lean protein. or any veggies. or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED 3-WEEK MINICUT DIET
FAQ // Give these a read if you have any questions!
Can I minicut longer than 3 weeks?
Yep, just use the 6-week minicut for anything between 3 and 6 weeks.
How often should I weigh myself?
You can weigh yourself every day if you like, but 2-3 times a week is totally enough. Weigh yourself
first thing in the morning, either before or after using the bathroom, but always just one or the
other within any given phase. Remember that weight will fluctuate WILDLY during your minicut
and when you begin muscle gain right after, so don’t worry about the bodyweight too much!
How precise do I need to be with my food amounts?
Just try to get them fist and finger-sized as honestly as you can. Small variations don’t matter, so
don’t stress. If you honestly know you’re using bigger portions because you’re hungry, cut that
out! The closer you stick to honest portions, the better your results will be.
Should I measure my food raw or cooked?
Either, but cooked is preferred. This way, you can go out to eat and still hit your portions accurately
without asking the chef to bring out raw cuts of meat for you to look at!
What meats count as lean?
Anything that’s not loaded with fat is ok! Stay away from pork sausage and full-fat bacon, for
example, but even fatty fish like salmon is ok, and in fact a great choice. You can eat ultra-lean
proteins, but, since your body does best with SOME fat, do not only eat the leanest protein sourc-
es all the time. A diet of shrimp and egg whites only will get you no leaner than a diet of some
shrimp, some egg whites, some chicken thighs, and some 90/10 ground turkey… but it will make
you more miserable!
Can I have dairy and eggs?
Yep! We recommend skim or 1% milk, non-fat or low-fat yogurt, non-fat cheese, as well as egg
whites with maybe 1-2 yolks per meal. If you’d like some fattier dairy or whole eggs, that’s ok too,
but if you’re not losing weight as fast as you’d like, consider leaner options more often. As with
meats, a portion the size of your fist still applies to dairy and eggs.
If I work out hard, when is it best to eat?
Ideally, you want to eat about 2-3 hours before hard training, and within an hour after it ends. It’s
no big deal either way, so just do what’s convenient most times.
I’m ultra hungry and low on energy, what do I do?
Commit and do what it takes to finish the plan. One of the purposes of minicutting is precisely
to become hungry so that you can have an easier time gaining muscle afterwards. Thus, if you’re
really hungry, just remember that very soon, you’ll get to eat plenty and then some!
I missed a meal, what do I do?
If it’s only been two hours or less since you realized it, just eat the missed meal when you get a
chance. If it’s almost time to eat your next meal, just combine the two meals and eat them both at
the same time! If you can’t eat that much food, just eat what you can and don’t worry about the rest!
What do I do right after the diet is done?
Go right into a muscle gain diet, ideally one phase before you left off. For example, if your minicut
followed Phase 2 of the muscle gain diet, the muscle gain diet at Phase 1 after your complete your
minicut.
THE TEAM FULL ROM SIMPLIFIED 3-WEEK MINICUT DIET
FAQ // Give these a read if you have any questions!

Where can I learn about the science of healthy eating that gets and What kind of veggies can I have on this plan?
keeps me lean? Any veggies other than starchy or high sugar veggies (like potatoes, sweet potatoes, beets, and
Look no further than our Renaissance Diet 2.0 book and/or our YouTube videos on Fat Loss eating! the like) are fine!

I’m really getting the hang of this, but I’d like to be more precise.
We have you covered! For a lot more precision, flexibility, and power, our RP Diet Coach App is
the answer.
What can I drink on this plan?
We recommend staying away from all alcohols, fruit juices, sodas, and any beverages with calories.
But any calorie-free drinks are totally fine in whatever quantity you prefer them, including water,
diet sodas, regular or flavor seltzer waters, and black coffee (with or without artificial sweeteners
and calorie-free creamer). Basically, if it’s calorie-free, you can have as much as you’d like.