How To "Mini Cut" And Lose Excess Fat During A Bulk

Summary

Sean Nalewanyj discusses the concept of a 'mini cut' in bodybuilding, a brief fat loss phase during a muscle-building bulk to shed excess fat. He advises when to undertake a mini cut, suggesting it when body fat levels are too high or before special events. Nalewanyj outlines the steps for a mini cut, emphasizing efficiency, recommending a calorie deficit, and detailing the transition back to bulking. He warns against aggressive bulking and promotes gradual lean gains for long-term progress.

Takeaways

• 🔍 A mini cut is a brief fat loss phase during a muscle bulking period to shed excess fat accumulation.
• 💡 It's used when body fat gets too high during a bulk or to lean down for an event, like a photoshoot or vacation.
• 🏋️‍♂️ Mini cuts are beneficial for maintaining a lean physique while continuing to build muscle mass.
• 📏 Ideal body fat percentage for an aesthetic physique is suggested to be between 10% to 15% for males.
• 🚫 Overly aggressive bulking should be avoided; mini cuts are not a justification for excessive fat gain.
• 📉 A mini cut can be initiated directly from a calorie surplus without a gradual transition phase.
• ⏱️ The duration of a mini cut typically ranges from two weeks to a maximum of six weeks.
• 🍽️ During a mini cut, a calorie deficit of 500 to 750 calories below maintenance is recommended for efficient fat loss.
• 💪 Adequate protein intake (0.8 to 1 gram per pound of body weight daily) is crucial to prevent muscle and strength loss.
• 📉 Initial weight loss may include water weight and glycogen stores, which will return post-mini cut when bulking resumes.
• 🔄 After a mini cut, gradually transition back to a calorie surplus to avoid regaining the lost fat too quickly.

Q & A

What is the main topic of the video?

The main topic of the video is about 'mini cuts', explaining what they are, when to do them, and how to execute them properly during a muscle-building phase known as a 'bulk'.

What is a mini cut?

A mini cut is a brief fat loss phase done during a bulk to drop some of the excess fat accumulated while in a calorie surplus, aiming to maximize muscle growth.

Why would someone perform a mini cut during a bulk?

A mini cut is performed to manage body fat levels when they become too high during a bulk, or to lean down for an upcoming event, ensuring one can continue to add muscle size without excessive body fat.

What are the two main scenarios when a mini cut is appropriate?

A mini cut is appropriate when body fat levels have gotten too high during a bulk, or when someone wants to lean down and lose a few pounds of fat for an upcoming event within a few weeks.

What body fat percentage range is generally considered ideal for males aiming for an aesthetic physique?

For males aiming for an aesthetic physique, the ideal body fat percentage range is considered to be between about ten to fifteen percent.

How does one know if their body fat percentage is too high for a mini cut?

If during a bulk an individual's body fat percentage reaches the upper end of the ideal range, around fifteen to seventeen percent, it might be time for a mini cut, depending on personal preference and goals.

What is the recommended calorie deficit for a standard fat loss?

A standard calorie deficit for fat loss is about five hundred calories below maintenance.

Can the calorie deficit be more aggressive during a mini cut?

Yes, during a mini cut, a more aggressive deficit of up to seven hundred and fifty calories below maintenance can be used due to the short duration of the cut.

How long should a mini cut last?

A mini cut should last anywhere from a minimum of two weeks to a maximum of six weeks, depending on the amount of fat one wants to lose and the size of the calorie deficit.

What is the main goal of a mini cut?

The main goal of a mini cut is not to achieve extremely low body fat levels but to drop a bit of excess fat to return to an acceptable level for continued muscle building.

How should one transition back to bulking after a mini cut?

After a mini cut, one should return to eating at calorie maintenance level for about one week to stabilize weight before moving back into a regular calorie surplus for muscle building.

Why should mini cuts not be used as a justification for overly aggressive bulking?

Mini cuts should not justify overly aggressive bulking because muscle growth is a slow process, and excess calories beyond what's needed for muscle growth will be stored as fat, leading to inefficient progress and a yo-yo effect.

Outlines

00:00

💥 Introduction to Mini Cuts

Sean Nalewanyj introduces the concept of mini cuts, a brief fat loss phase during a muscle bulking period. He outlines the purpose of mini cuts, which is to shed excess fat accumulated during a calorie surplus without compromising muscle growth. The video is structured into three sections: defining a mini cut, determining when to perform one, and the practical steps to execute a mini cut. Sean emphasizes the importance of maintaining a balance between muscle growth and body fat percentage.

05:04

📅 When to Implement a Mini Cut

This section discusses the appropriate timing for a mini cut, suggesting it is suitable when body fat levels become too high during a bulk or for an upcoming event requiring a leaner appearance. Sean provides guidance on body fat percentages for those aiming for an aesthetic physique, recommending a mini cut when approaching the upper limit of a healthy range, typically between 15% to 17% body fat. He also touches on personal preferences and the importance of not letting body fat affect motivation, advocating for a controlled approach to bulking to minimize the need for mini cuts.

10:08

🏋️‍♂️ How to Execute a Mini Cut

Sean details the steps for performing a mini cut, recommending a direct transition from a calorie surplus to a deficit to expedite fat loss. He suggests a calorie deficit ranging from 500 to 750 calories below maintenance, with the duration of the mini cut varying from two weeks to a maximum of six weeks. The goal is to lose a moderate amount of fat without the need for an extensive cutting phase. Sean also advises on maintaining protein intake to prevent muscle and strength loss. He concludes with tips for transitioning back to bulking after the mini cut, cautioning against aggressive eating and the potential pitfalls of yo-yo dieting.

📚 Conclusion and Additional Resources

Sean concludes the video with a reminder to avoid using mini cuts as a justification for aggressive bulking, emphasizing the importance of gradual, lean muscle gains. He warns against the cycle of binge eating and cutting, which can lead to minimal progress in muscle growth and a frustrating back-and-forth weight fluctuation. Sean offers a comprehensive plan for bulking and cutting, including workouts, meal plans, and coaching, through his Body Transformation Blueprint. He also invites viewers to follow him on social media and subscribe for updates, thanking them for watching.

Keywords

💡Mini Cut

A 'mini cut' is a short-term fat loss phase typically undertaken during a muscle-building bulk to shed excess fat accumulation without significantly affecting muscle mass. It's a strategic approach to maintain a lean physique while continuing to build muscle. In the script, Sean explains that a mini cut is appropriate when body fat levels become too high during a bulk or before an event where a leaner look is desired.

💡Bulk

Bulking refers to a period of increased calorie intake with the goal of maximizing muscle growth, often accompanied by an increase in body fat. The video discusses the importance of mini cuts in the context of bulking, emphasizing the balance between muscle gain and fat accumulation. 'Bulking' is used to describe the phase where one intentionally gains weight to build muscle mass.

💡Calorie Surplus

A calorie surplus is a state where the number of calories consumed exceeds the number of calories expended, leading to weight gain. The script mentions that during bulking, one aims for a calorie surplus to maximize muscle growth, but this also results in some fat gain, which a mini cut can help mitigate.

💡Body Fat Percentage

Body fat percentage is the proportion of fat relative to total body mass, and it's a key indicator of body composition. The video script uses this term to discuss the ideal range for an aesthetic physique and to determine when a mini cut might be necessary, suggesting a range of 10-15% for males aiming for a lean and muscular look.

💡Aesthetic Physique

An 'aesthetic physique' refers to a body shape that is considered visually appealing, often characterized by a balance of leanness and muscularity. The video emphasizes the goal of maintaining such a physique year-round, suggesting that a mini cut is a tool to achieve and sustain this look without letting body fat get too high.

💡Calorie Deficit

A calorie deficit is the opposite of a surplus, where fewer calories are consumed than are expended, leading to weight loss. The script explains that a mini cut involves transitioning into a calorie deficit to lose fat quickly and efficiently, with a recommendation of 500 to 750 calories below maintenance.

💡Protein Intake

Protein intake is crucial for muscle repair and growth, especially during a mini cut to prevent muscle loss while losing fat. The video script advises consuming 0.8 to 1 gram of protein per pound of body weight daily to ensure muscle preservation during the cutting phase.

💡Maintenance Level

The maintenance level refers to the number of calories a person needs to consume to maintain their current weight without gaining or losing. The script suggests that knowing one's maintenance level is important for setting an effective calorie deficit during a mini cut.

💡Fat Loss

Fat loss is the process of reducing the amount of fat in the body, often achieved through a combination of diet and exercise. The video script describes the mini cut as a targeted fat loss strategy during a bulk, aiming to drop excess fat without losing muscle.

💡Transition Phase

A transition phase in the context of the video refers to the gradual shift from a calorie surplus to a deficit or vice versa. While the script mentions that a typical transition phase is not necessary for a mini cut, it discusses the option of a gradual transition for those wanting to minimize hunger.

💡Lean Bulking

Lean bulking is a strategy where one aims to gain muscle mass with minimal fat gain by consuming a moderate calorie surplus. The video script advises against aggressive bulking that leads to excessive fat gain, recommending lean bulking to avoid the need for frequent mini cuts.

Highlights

A mini cut is a brief fat loss phase during a bulk to drop excess fat.

Gaining muscle during a calorie surplus also leads to some body fat gain.

A mini cut is suitable when body fat is too high during a bulk or for an upcoming event.

Personal preference plays a role in deciding when to start a mini cut.

The ideal body fat percentage for an aesthetic physique is between 10-15% for males.

A mini cut is recommended at 15-17% body fat for those aiming to stay lean year-round.

Even at 19-20% body fat, a male is still considered healthy, allowing for a bulkier look.

A mini cut can help reset motivation if excess fat affects the desire to bulk further.

Higher body fat during bulking means longer cutting phases later on.

Mini cutting helps keep body fat levels under control, avoiding long dieting phases.

Skipping the transition phase, go straight into a calorie deficit for a mini cut.

A standard calorie deficit for a mini cut is 500-750 calories below maintenance.

Weight training and sufficient protein intake prevent muscle and strength loss during a mini cut.

The duration of a mini cut ranges from 2 weeks to a maximum of 6 weeks.

A mini cut aims to drop excess fat, not to achieve a completely shredded physique.

Initial weight loss is often higher due to less food and glycogen, which is normal.

Transition back to bulking by stabilizing at maintenance level for a week before resuming surplus.

Avoid using mini cuts as a justification for overly aggressive bulking.

Slow, lean bulking is recommended for maximizing muscle growth and minimizing fat gain.

Mini cuts should be a rare necessity if bulking is done properly and patiently.

Transcripts

What’s up, guys?

Sean Nalewanyj, www.SeanNal.com and a lot of people have asked for a video about mini

cutting and so that’s what I’ll be covering today.

I’m just going to break this down into three quick sections by going over what a mini cut

is, when to do it, and how to do it in terms of the actual steps.

So let’s get right into it.

First off, what is a mini cut?

Most of you who are watching this right now probably already know but a mini cut, just

like the name says, is just a brief fat loss phase that’s done at some point during a

bulk in order to drop some of the excess fat that you’ve accumulated.

Anytime you eat in a calorie surplus where the goal is to fully maximize muscle growth,

you will gain some body fat along the way.

So if you’ve been doing a prolong bulk and your body fat has climbed up a bit too high

but you haven’t reached your muscle building goal yet and you want to continue adding more

size, a mini cut is a good way to burn off some of that excess fat so that you can go

back to gaining muscle while keeping your overall body fat percentage under control.

The second question is when is mini cut appropriate?

Again, the mini cut would make sense when you’re body fat levels have gotten too high

during a bulk or the other reason might be if you want to lean down and lose a few pounds

of fat for an upcoming event.

So maybe you’re already reasonably lean at twelve or thirteen percent body fat but

you want to lose a small amount of fat for, maybe a photo shoots or a vacation or something

along those lines, and it’s only a few weeks away.

That’s another situation where a mini cut could be used.

Now, going back to the first and the most common reason, which is to lean down during

a bulk, what body fat level would be considered too high to where a mini cut would make sense.

Keep in mind that this is partly an issue of personal preference because as long as

you are still within a healthy body fat range, then it really depends on what your goals

are what sort of look you’re shooting for.

So I’m going to answer this assuming that you’re after the standard aesthetic physique.

Meaning that you want to be both decently lean and muscular and you want to look good

all year round without letting your body fat level gets too high.

I did a video a few weeks ago outlining what I would considered to be the ideal body fat

percentage for males who want that type of physique.

And the figure that I gave was anywhere between about ten to fifteen percent body fat.

So if you’re bulking and you get to that very upper end of the range, or a bit beyond,

so fifteen percent or sixteen percent, maybe seventeen percent depending on the person.

Assuming that you want to stay decently lean year round that’s going to be a good time

a good for a mini cut.

Now again, like I said this is partly personal preference though.

Keep in mind that even all the way up to around nineteen to twenty percent body fat is still

considered to be a healthy percentage for a male.

So if you’re going for that bigger, bulkier look, or you’re just genuinely okay with

carrying a bit more fat while you focus on gaining muscle then going a bit higher is

ultimately okay because as long as you’re in healthy range then no one can really tell

you what exact percentage you should be, it’s really your call.

But if you’re at a point where you’re genuinely not happy with how much fat you’re

carrying and it’s affecting your motivation and it’s affecting your desire to bulk further,

that’s definitely going to be a good time for a mini cut to help you lean down and reset

things so that you can just comfortably go back to focusing on gaining more muscle.

And also keep in mind that if your ultimate goal is to be in that leaner body fat range

then the higher your body fat percentage gets while bulking the longer you’re going to

need to spend cutting later on.

So rather than having to do a long drawn out diet in order to lose the excess fat, the

use of mini cutting is going to help to keep your body fat levels permanently under control,

so that you never have to go through a long tedious dieting phase later on.

So with that out of the way, here’s how to actually do a mini cut and it’s actually

pretty straight forward.

First off, you don’t need to bother with a typical bulking to cutting transition phase

in this case, because your goal here is just to be as efficient as possible, drop some

fat fairly quickly and then get back to your muscle building phase.

So instead of gradually dropping you calories from week to week you’re usually just going

to be best off to go straight from a surplus right into a deficit so that you can start

losing fat right away.

If you really want to minimize hunger and you’re okay with a process taking a couple

extra weeks, and you’re not in a rush then you can use a transition phase like I talked

about last week.

I’ll link that video in the description box.

But in the case of a mini cut, I generally recommend just going right into a normal deficit

in order to save time.

Now, a standard calorie deficit for fat loss would be about five hundred calories below

maintenance.

So that would be my default recommendation.

But because of mini cut is fairly short you can use a more aggressive deficit and just

tough it out depending on how much fat you want to lose and how long you want your mini

cut to last.

So I would say that up to about seven hundred and fifty calories below maintenance would

be fine.

Some people can go even more aggressive than that if it’s for a short period and it it’s

done properly.

But for most people and most situations somewhere between five hundred to seven hundred and

fifty calories below maintenance is going to be a good safe guidelines and as long as

you’re continuing to weight train and you’re consuming enough protein, so somewhere around

0.8 to one gram per pound of body weight daily, then muscle loss and strength loss is not

going to be an issue here.

And if you’ve lost track during your bulk and you don’t really know what your current

calorie maintenance level is, I’ll outline a few equations that you can use in the description

box below in order to estimate it.

But I’m not going to go over all of those in this video otherwise this is going to drag

on for too long, so check the description box for that.

Now, how long your mini cut last really just depends on how much fat you’re wanting to

lose as well as the size of your deficit, but anywhere from a shortest two weeks up

to a maximum of six weeks that would be pretty standard because if you go beyond six weeks

then at that point it’s just really a regular cutting phase as opposed to mini cut.

And keep in mind that the point of a mini cut is not to get shredded abs and shredded

delts, the point is just to drop a bit of excess fat so that you can get back to an

acceptable level, so that you can keep on bulking.

And so the idea here is to keep it brief.

So depending on your overall activity level throughout the week a calorie deficit of five

hundred to seven hundred and fifty below maintenance, that’s going to produce somewhere between

one to two pounds of fat loss per week.

So you can just gauge the length of your mini cut off of that depending on how much fat

you want to lose.

Also keep in mind that your actual body weight will usually drop by a higher amount than

that especially in the first week, but that’s mostly due to just having less actual food

in your system and also you’ll be storing a bit less glycogen and retaining a bit less

water from the lower calorie.

So if you do drop three or four pounds really quickly don’t be alarmed because that’s

normal and once you go back to bulking at the higher calories that glycogen weight and

that water weight is going to come back.

And then lastly in terms of transitioning back to bulking after your mini cut is over,

you don’t need any sort of long drawn out phase here either.

But you also don’t want to just jump right back into a big surplus and start eating based

purely on hunger.

Otherwise you’ll probably over eat and you could very easily end up erasing a good portion

of the fat loss that achieved during the mini cutting period.

Even though a mini cut is short, you’re still going to have food cravings once it’s

over especially if you were using a larger deficit, so make sure to go back to your surplus

in a controlled manner.

And I think that a good method for that is to just go back to eating at your calorie

maintenance level for about one week.

Let your weight stabilize and then move right into your regular calorie surplus from there.

So that pretty much covers the topic of mini cutting.

Again, there’s not a lot to it, but before I close the video out I just want to outline

one more thing that I think is important here.

And that is to make sure that you don’t use the fact that mini cuts exist to justify

overly aggressive bulking.

Remember that muscle growth is a slow and gradual process and that it only takes a relatively

small calorie surplus in order to maximize muscle growth over any given period.

And any excess beyond that is just going to be stored as fat.

So slow, lean bulking is pretty much always going to be the best approach in my opinion

and you don’t want to get into this mindset of basically binge-ing during your bulk and

gaining a bunch of fat, then doing mini cut to lose the fat and then going back to bulking

and doing the same thing all over again.

Because when you add that up over the long term you’re going to end up wasting a lot

of time and making very little progress in either direction.

Because you’ll be gaining way more fat than muscle during those bulking cycles and then

wasting time to drop the fat, and then just yoyo-ing back and forth, never really gaining

much muscle and never really getting that lean.

And that’s a very common thing that I see all the time.

So make sure to focus on gradual lean gains when you’re bulking and only insert a mini

cut into the mix if it’s truly necessary.

And if you’re bulking properly, starting from a lean body fat percentage like you should

be and you’re being patient, then you really shouldn’t need to do mini cuts very often,

if at all.

So I hope this was helpful.

If you do want to grab a complete step-by-step plan that shows you how to lay out a proper

bulking or cutting phase from A to Z.

The workouts, the meal plans, supplement guides and one-on-one coaching then you can check

out my Body Transformation Blueprint by clicking here or by visiting www.BodyTransformationTruth.com

the link is in the description box.

Make sure to follow me on social media here, the link for that are also in the description.

The official website is www.SeanNal.com and if you did enjoy the video make sure to hit

the like button, leave a comment and subscribe to stay up to date.

Thanks for watching, guys.

And I’ll see you in the next video.