I Went On A 2 Week Mini Cut

Summary

In this fitness journey, the narrator embarks on a 'mini cut' to reduce body fat percentage, a first-time experience for them. With the help of Liam, a powerlifter and coach, they follow a clean diet and intense cardio routine. Despite initial challenges, the narrator sees noticeable changes within days, eventually achieving a leaner physique in just two weeks. The key to success was adherence to a structured plan, emphasizing the basics of diet and exercise without resorting to shortcuts.

Takeaways

• 🏋️ The speaker embarks on a 'mini cut' or 'shredding' journey to lower body fat percentage, which is the opposite of their previous bulking phase.
• 🕒 The transformation process is set over a two-week period, aiming to get as lean as possible before a trip to Ibiza.
• 🤔 The speaker admits to having zero experience with shredding and seeks guidance from Liam, a powerlifter and coach, for this new challenge.
• 🏃‍♂️ A significant increase in cardio activity is part of the plan, including treadmill sessions after workouts and evening runs.
• 🍽️ The diet consists of very clean meals with a focus on maintaining a calorie intake at maintenance levels while increasing cardio to create a deficit.
• 🔥 The speaker is highly motivated and notices changes in their physique by day three, which is a positive sign of the effectiveness of the plan.
• 📉 The speaker is not satisfied with the initial results and decides to intensify the efforts by increasing cardio and gradually reducing calorie intake.
• 🚶‍♂️ Steps are increased from 6000 to 8000 per day to further enhance the calorie deficit and promote fat loss.
• 🏋️‍♂️ Liam emphasizes the importance of a structured training plan with an upper/lower split to focus on weak points and long-term goals.
• 🍞 The nutrition plan includes carb cycling to prioritize training performance with more carbs around workout times and more proteins and fats on rest days.
• 📉 The speaker successfully completes the two-week mini cut, achieving noticeable results and expressing happiness with the transformation.

Q & A

What is the primary goal of the 'shredding' process discussed in the video?

The primary goal of 'shredding' is to reduce body fat percentage by adhering to a strict diet plan and increasing cardiovascular activity.

What was the opposite process the speaker had been doing prior to shredding?

The speaker had been bulking, which involves eating more calories than needed to gain weight, as opposed to shredding where calories are restricted.

Why did the speaker decide to try shredding for the first time?

The speaker decided to try shredding as a way to prepare for a spontaneous trip to Ibiza and to experience a new fitness goal.

Who is Liam and what role does he play in the speaker's shredding journey?

Liam is a top-tier powerlifter and coach who provides guidance and support to the speaker throughout the shredding process.

What was the speaker's starting weight and how did they feel about their physique at the beginning of the process?

The speaker's starting weight was 82 kilograms, and they were not satisfied with their physique, which motivated them to start the shredding process.

What changes did the speaker make to their exercise routine to support the shredding process?

The speaker heavily increased their cardio, including running on a treadmill after each workout and going for evening runs.

What was the speaker's diet plan like during the shredding process?

The speaker followed a very clean diet with meals around maintenance calorie levels, but due to increased cardio, their body was in a calorie deficit resulting in fat loss.

How did the speaker's approach to shredding change in the second week?

In the second week, the speaker increased the amount of cardio, started lowering their calories further, and increased their daily steps to accelerate fat loss.

What was the speaker's strategy for maintaining motivation and consistency during the shredding process?

The speaker found the process of shredding easy due to their small appetite and high metabolism, which helped them stay motivated and consistent.

What was Liam's approach to coaching the speaker during the two-week mini cut?

Liam focused on providing a structured training and nutrition plan that was accountable and enjoyable for the speaker, including carb cycling to prioritize performance and recovery.

What results did the speaker achieve after the two-week mini cut, and what was Liam's assessment of the speaker's performance?

The speaker was happy with the visible transformation and fat loss achieved in the limited time. Liam attributed the success to the speaker's ability to stick to the plan and execute the basics well.