Mini Cut Simplified: Your Aggressive Fat Loss Phase

Understand the program's duration (2-6 weeks) and overall goals.

“Many Cuts can be as short as 2 weeks and as long as 6 weeks.”

Learn how to monitor your progress using measurements, photos, and subjective feedback.

“Getting your starting measurements is really important.”

Track your menstrual cycle to understand fluctuations in results.

“If you're not tracking your cycle, you're wrong.”

Offer yourself compassion and explanations on why results may not be expected.

“Offer yourself compassion in some form of explanation for why your results aren't looking super up.”

Understand that a mini cut is an aggressive fat loss phase, lasting 2-6 weeks, aimed at shedding a few pounds while retaining muscle.

“A mini cut is just an aggressive fat loss phase.”

Understand timeline and deeper deficit reasons for aggression.

“Many Cuts can be as short as 2 weeks and as long as 6 weeks.”

Aim for 7-9 hours of quality sleep each night.

“Recovery is not an option, sleep is not an option.”

Explore sleep supplements like Dream by Beam to improve sleep quality.

“I was even taking a sleep supplement when I was doing my mini cut.”

Use an online TDEE calculator to determine your daily calorie needs.

“Use your resources... go on the internet... use a TDE calculator.”

Subtract 500-1000 calories from your TDEE to create a deficit.

“You're going to subtract anywhere from 500 to 1,000 calories.”

Weigh yourself, take measurements, and take photos before starting.

“Getting your starting measurements is really important.”

Take measurements weekly in the morning after bathroom use and before food/drink.

Eat 1-1.2g of protein per pound of bodyweight, but reduce to .8-1g if body fat is over 20%.

“Eat around one to 1.2 g of protein per pound of body weight.”

Acknowledge there is a point to which more protein does not mean more muscle.

“More doesn't mean more all the time.”

Focus on maintaining strength, not progressing.

“Your goal when it comes to training and strain training is to maintain strength.”

Reduce training volume if feeling excessively fatigued.

“If that is the case I recommend that you slightly reduce your training volume.”

Incorporate 2-4 moderate cardio sessions per week for 20-60 minutes each.

Aim for a minimum of 8-12k steps per day.

“Try to get a minimum of 8 to 12K steps per day”

Focus on nutrient-dense foods.

“Prioritize nutrient Dent Foods.”

Center carb intake around workout times for energy and replenishment.

“Center my carbs around the time of day that I need the most amount of energy.”

Beginners or individuals with ED tendencies should avoid mini cuts.

“Not beginners because what the you doing a mini cut for you don't have any foundation.”

Speaker mistakes are not recalculating TDE and doing excessive amounts of cardio.

“Not recalculating my TDE.”

Review the key takeaways from each module to consolidate your understanding.

Decide whether to transition back to maintenance or set new fitness goals for continued progress.