This ‘off-season’, when not preparing for a contest, I have been staying much leaner than years past. But when opportunities arise like big fitness magazine photoshoots I may still need to tighten up and drop a few last minute pounds. This is where the ‘mini-cut’ comes in handy. My mini-cuts only last 1-2 weeks versus contest prep which might be 12-16 weeks long. I am currently in the middle of a 10 day mini-cut with a goal to drop ~2-3 pounds for Thursday’s photoshoot. My mini cuts are a bit more aggressive than contest prep and since they are much shorter I do have less chance to lose muscle in the process. Now these can come in handy for you to drop a few last minute pounds before vacation, the beach, a wedding, or just because. I personally would not follow my mini-cut methods for longer than several weeks because it is more aggressive and over a long period of time result in muscle loss.
Nutrition: Since my current mini-cut is only 10 days I am eating extremely clean and being very strict. I dropped ~500 calories and overall eating fairly low carbs. A lot of the calories dropped are from breakfast as I typically add ingredients to my oatmeal in the off-season such as protein powder, peanut butter, chocolate chips, non-fat Greek yogurt, etc. Just switching back to regular oatmeal with cinnamon and berries immediately cuts ~300 calories. After dinner I typically have some sort of snack, often times a treat, and I have dropped that in place for a Kasein protein shake which is low in calories, fat, and carbs. As aways I am chugging away lots of water. A little more than normal so keep from getting hungry.
Macros would look something like
Protein: 1.2-1.5 grams per pound of body weight
Carbs: 0.5-.75g per pound
Fat: 0.3g per pound
Water: Over 1 gallon
Training: My workouts in the off season when building and cutting are very similar, but I do make a few key changes. I rest less between sets no more than 60 secs. More super and giant sets make an appearance when cutting. Then I have a few classic Wittig ‘Diamond Cutter’ techniques I employ only when cutting such as how I train legs, multi-angle sets, non-stop supersets, and more. My body tends to do well with lots of volume per muscle group. My current split looks like this:
Thurs: Legs starting with Calves
Fri: Full Upper Body
Sat: Home HIIT/Abs
*My workouts go up in detail daily with photos on my Facebook.com/WittigWorks. You can go back and see all my mini-cut workouts now.
Cardio: I have been doing cardio this off season to stay leaner than I normally do while building and so I can enjoy a few extra ‘treats’ here and there. It’s been working nicely. But here on this mini-cut I have stepped things up more dramatically than I ever do during content prep. I am currently doing the following:
Mon: 40 mins steady state (incline walking)
Tues: HIIT 10 mins
Wed: 40 mins steady state
Thurs: HIIT 10 mins
Fri: 40 mins steady state
Sat: HIIT 10 mins
Supplementation: I take my normal Kaged Muscle Supplements stack while cutting except I add Clean Burn and Kasein protein. On a daily basis I take the Kaged whey isolate, Pre-Kaged, In-Kaged, Re-Kaged, and Hydracharge. That is all constant. Then cutting I do add in Clean Burn which helps me drop fat from multiple pathways. I have two caps before each breakfast, lunch, and dinner. Then as mentioned above I add in Kasein slow digesting protein in place of a evening snack. It gives me protein, but keeps fat and carbs to a minimum.
*Get 15% off KagedMuscle.com with my code “Michael15”.
My photoshoot is going down this Thursday. Continue to watch my Instagram Story and Snapchat to see the end of my mini-cut and behind the scenes looks into the photoshoot itself. My full 12-week ‘Diamond Cutter’ program is free. It includes daily PDF’s, daily videos, nutrition, cardio, and supplementation guidance. Start from Day 1 HERE.