How to do mini cuts
How do you go about doing mini cuts? Well you’re going to have to set yourself into a calorie deficit. How you go about this is up to you but here I will show how to set up a deficit based on calories.
First, we want to work out what your maintenance calories would be.
Maintenance calories are the amount you would need to consume to neither lose or gain weight.
To do this take your body weight in pounds x 13 to 16.
If you are train heavily multiple times per week/ have an active job/ low body fat % sub 15% for men sub 25% for women, you will want to use the higher end of this so x 15/16.
If you have a low training volume/ are sedentary/ have a high body fat percentage over 15% for men and over 25% for women you will want to use the lower end 13/14.
As an example, I am 210lbs and train multiple times per week and have fairly low body fat so my maintenance diet would be 210×15/16 = 3150 to 3360kcal.
So now we have a good estimate of what maintenance calories should look like.
To create the appropriate deficit, we will base it on percentage of body-fat.
Lean (men <10% women <20%) 0.5% bodyweight per week
Fairly Lean (men <15% women <25%) 1% bodyweight per week Little Fluffy (men >20% women >30%) 1.5% bodyweight per week
So again, taking me as an example we would take my bodyweight of 210lbs and my bodyfat percentage which falls within fairly lean. So, we find 1% of 210 which is 2.1lbs.
We multiply that figure by 500 which is 1050.
We take this away from our maintenance calories so 3360-1050 = 2100 to 2310kcal would be approximately my calories for my mini cut.
What should our nutrition look like while we are doing mini cuts?
Well first off we want to set out protein intake.
A very simple rule for this is one gram of protein per lb of body-weight. This works for 90% of people however those who have a higher body-fat percentage would probably not need as much as this so if a 240lb male had 30% body-fat he would not need 240g of protein and 200g would be plenty.
When it comes to setting fat intake we want to go for around 0.3g per lb so for me this would be 0.3×210 = 63grams of fat. Again those who have a higher bodyfat can drop this slightly lower.
Now since I am assuming you are following a resistance training program which you most definitely should be we will want to bias more to carbs than fat. This is why fat intake has been set fairly low and we will take the reminder of our calories as carbs.
Protein and carbs both have 4cal per gram and fat has 9cal. So to work out carb intake for me this would be 210×4 = 840 for protein + 63×9 = 567 for fat so we have used 1407cal. The remainder is 2310-1407 = 903cal for carbs which is around 225 grams of carbs.