For those who have implemented mini cuts, how was your experience with them? Comment below 👇! Just remember, this is not something you use to lose a lot of weight nor is it something you'd extend any longer than 6 weeks. You can read the full article over at builtwithscience.com/lose-fat-fast-mini-cut/ . Cheers!
I honestly think mini cutting may be the best aproach for cutting in general as if you lean bulked properly in the first place you won't have much fat to burn and losing it in a short time frame allows more time in the year for lean bulking. Earlier this year I did a 3 month cut going from 84kg to 79kg. I've now done the same change in just 3 weeks but this time with pretty much no strength loss. I Included a 1 day fast each week followed by a refeed day definitely sped up the process though.
Dude, you’re the best at breaking down topics and specially by adding scientific method to it and not just say what your experience was… great content!!
I went ahead and subbed to this channel. I've been going strong for a little over 3 weeks, lost about 3.4% body fat and daily workouts and my current meal plan feel like routine now rather than forcing myself. Thanks for all the invaluable information, tips and motivation. It helps. I've shed 16 pounds in those 3 weeks by the way. Im in it for the long haul.
@@aj7907 he definitely lost muscle, he lost 16lbs and is only down 3% bf, which means he lost muscle as well. It’s better to take it slow, if you’re on the overweight side, max 3lbs a week. But of course if you don’t care about maintaining muscle mass, then you can go higher.
Funny; I did this for about 5 months and basically went from 270 in April to 198 in September, before my school year started. Which followed going from 335 to 270 from Pctober to March. This style of cut works, absolutely. It’s possible to go even harder than Jeremy illustrates in this. But. It takes extreme discipline.
I always wonder how people are able to do it. I mean, studying takes up the most part of my life which means that I have to be concentrated and focused for several hours a day. I just can‘t do this with hunger and/or cravings because I start getting headaches, lose concentration, am tired etc. Maybe I just didn‘t find what works for me but I‘ve tried a lot and it‘s really frustrating at this point.
@@valeaves It’s all about discipline. We all dislike the agitation, but we go through the pain. It’s kinda cheesy but it’s the truth. The results are worth it in the end.
@@deebo1186 Nah, I figured it out. It isn‘t painful at all and really it‘s the part of my life I need my discipline the least for. In my case, the pain you‘re describing wouldn‘t be worth it. But gladly, I found a way to make cutting enjoyable for me :) Happy new year btw!
@@rudieelewis6224 Tons of protein 😂 protein bars, protein puddings etc. - they keep me full and satisfied and I really like them more now than „regular“ sweets. Because they are less sweet and have a distinct taste I learned to love. Then there‘s the walking - I walk my 10.000 steps a day which burns a lot and helps me getting into the right mindset - if I do something for myself, moving my body outside, getting the sun on my skin, I don‘t feel the need to mindlessly eat. Them there‘s meal prep and meal times. I meal prep several days ahead so that I don‘t have to think about food (what am I gonna eat next?) and I eat at certain times: 9:30am for a protein bar (my breakfast), 12pm lunch, 3-4pm time window for a snack, 6pm dinner. And I only eat at those times (or shift them accordingly if something unexpected happens). I also don’t buy sweets, only „protein sweets“. And then, idk, I developed a healthy (!!!) feeling of control regarding eating. Like, sometimes, when life gets overwhelming, I go into a calorie deficit to show myself that I am still in control of what I am doing. It‘s honestly amazing, I don‘t starve myself in any way (like I did before I found my way) and I‘m successful with my stuff :) also, I pay attention to have a really small deficit! Like 200-300kcal/day (obviously, you need to track calories to be sure, which I do). Also, I work towards certain bodyweight skills and the thing with those is: it tends to get easier the lighter you are (like, a whole lot!), so I focus on that aspect, too. It helps for the reasoning sometimes :) to preserve muscle mass I eat lots of protein as I mentioned before. I probably forgot things but this is basically my approach :) I hole it helps you in any way ans I wish you a happy new year :)
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online helpers like Dietarize for example... Losing weight is just a simple math, really...
I will take a mini cut over a long dirty bulk and cut any day. Keeps you in lower body fat percentages most of the year rather than just a few weeks. Besides, way less stressful too!
Yeah. I’m gonna go for another month of bulk and then do a mini cut down to 12 percent body fat from 20-25 percent. It would take months but with the mini cut it’ll only take a maximum of 2 months. That way I will be lean the whole or February and once I get back to 18 percent body fat I will cut down so that I’m 10 percent shredded for summer.
@@DutchDukeManI’d recommend bulking for 3-4 months, doing a 1 month mini cut and going for the bulk again. It’s fast, gets a lot of gains and you will be lean more often
I started lifting and run quite a bit before. Seeing all these videos, the whole fitness community seems to miss the concept of very slow (long) runs which is super common in the running community. These runs burn a lot of fat and do hardly trigger any hunger and: if you take it easy you do not feel a morning 8-10 mile run in the evening and can do a workout in the evening.
In an 8-10 mile run you will burn anywhere from 800-1500 calories, and leading your body to utilize a large amount of carbohydrates to produce glucose, which in the end will negatively affect someone’s resistance training, and even if someone were to resistance train in the morning, and run in the evening their hunger hormone would increase leading to a binge(depending on the individual), and would lead to poorer recovery as the body needs to repair the resistance trained muscle and the legs.
20-30 minutes of incline walking at 10% incline at above 3.3mph, done 5 times a week, is far superior to running on a cut. It uses fat as energy at a higher percentage and is non concussive, compared to even jogging.
The reason the whole fitness communty is not running is because they know this will cause loss of muscles and is a bad idea if you want to look jacked.
Eliminate sugar. I work on a construction site 12 hours a day, wearing 30 pounds of, tools, harness, steel toes boots and safety equipment. I climb barrel ladders and stairs, up to 300 ft. When I had cut down on my candy and sugar snacks, I felt better and actually lost some weight.
@@jcransome5616 - I cut out snacks. I do eat fruits instead. Coffee black. I eat normal lunch sandwiches, no white bread. I eat half the amount than I did when I was younger. Dinner is the same, I eat half of what I think I need. It actually works. If I still feel hungry 1/2 hour later, I'll eat a little more dinner. Breakfast is anything light and quick. Even if it is a poptart, because I feel that nothing for breakfast is worse than eating something unhealthy. Banana is the best fit for breakfast (for me).
@@jcransome5616 - My exercise is here: th-cam.com/video/dKYt6dtJUxc/w-d-xo.html That tall structure in the video is over 300 ft. high. I have been on every structure in that plant. I maintain valves, instruments and control. No, I do not hit the gym. I have plenty exercise with my morning stretch and hitting the jobsite 12 hours a day 7 days a week. Today is my first holiday off in years. Climbing those stairs and scaffold with tools and wearing 20Lbs. of safety gear (PPE), is more than enough exercise.
Being in your early 20's helps a lot. However, at 56 I am doing Jeremy's beginner shred and I actually see abs a bit, which I literally thought was impossible at my age - with my santa clause belly and my utterly screwed up knees and shoulders. One tip at helping with hunger, I take 2 servings of high fiber citrucell a day. Citrucell has 60 calories and is a bulking agent meaning it swells up in your belly, eliminating hunger pangs. Drink ICE water too, a lot. Your body actually burns calories reheating your core.
I haven’t been paid to say this but saying this purely from a personal opinion. Buying this guy’s program was one of the best things in my fitness journey. This man has revolutionary information and diet plans, plus the workouts work wonders! Guy knows his stuff. After years of being fed bro-science and Instagram post bullshit - and gym-dude advice - it’s nice to have someone that shows you exactly how it works. 👏
i'm doing a normal diet (15% deficit) following your previous videos for the past 4 weeks and it's been hard trying to get to 10% fat. Managed to lose 4kg (8.5lbs) down to 84kg so far. I can't imagine how much harder a mini cut would be.
I for one (and I know others who are the same) actually have an easier time with larger deficits than smaller ones. If you give me only 1500kcals, that's very little to eat, but also very little choice. You have to stick to the least palatable, most filling foods with great kcal to protein ratios. At 2000, I still can (and usually will) fit in nice stuff here and there and overall just think more about food, meal prep etc. which in turn makes for more distractions and temptations. Carbs also tend to be quite low by default with such low kcal values which means less rollercoaster for your blood sugar and thus fewer spikes in hunger.
@@DJcs187 do you know how many more calories i should burn that eat. for example, if i’m eating 1500 a day and burn 2000 a day. i’m i on a right path for a mini cut or should i burn more calories
@@geekedfreeked kcal numbers aren't the best way to go about this. Rather I would suggest aiming to lose a certain % of your bodyweight per week. If you are fairly lean already, I would aim for 0.5-0.75% of bw/week. If you are not lean, aim for around 1% of bw/week and if you are relatively high in bodyfat, even 1.5% of your bodyweight in % per week should be fine, just keep protein high and try to keep or improve your working weights in the gym. In calories, you can calculate with a ~3500kcal deficit to lose 1 pound per week. Example: At 150lbs and lean, I would only shoot for 0.5% bodyweight so 0.75lbs/week weight loss. Which means a 2625kcal deficit per week or 375kcal/day. (0.75*3500=2625. 2625/7=375) At 185lbs and around 15% bodyfat, I would aim for 0.75% of bodyweight, so 1.3875 lbs/week. That is 4856kcal/week or 693kcal/day. You don't need to be this precise, that's just the math.
@@11valdano Egwhites, canned tuna (in water), cottage cheese, chicken/turkey breast or similarly lean meats, low fat greek yoghurt or quark, some low fat cheeses can be great.
Love this channel. Science based, short videos giving us only what we need to know. Not overly academic and not bro science. Love it. Took me a while to appreciate how good this channel is...even better than athlene x. All the info here is usable and realistic. Jeremy, could you do a video about minimal exercise routine for those who are super busy with family or work and want aesthetics. No time for the gym so maybe dumbells at home pullup bar etc. Cycling to work for cardio etc. What progressions can busy people do if they cant quite yet do a pullup. Forget lat pulldown, because gym isnt an option. The challenge is simple routine for time poor people. Love to see any channel do a vid on this topic or niche as it definately exists.
If you got a pullup bar, you can get a heavy band in order to "lift" some of your own bodyweight. It's like doing pullups but being lighter. (or like doing lat pulldown) In addition, there are plenty of back exercises you can do with the band as well. There is plenty of material in TH-cam about training with bands.
An actual fitness TH-camr that breaks down what he is doing and why he is doing it. Not to mention maintaining a cut after? We need more people like that explain fitness techniques instead of just saying this is what i do and you should too
@@May-om3ue Didn’t like the way I looked that lean. thanksgiving hit and then went on a lean bulk. Put on pretty good muscle in 6 months, but right now bulk is over and I’m at 168.6 this morning. Hoping the muscle I put on gets me the look I’m going for.
Just want to say, luv ur bringing natural back n that how you present n educate makes ppl feel capable! May God always keep your face smiling in return for the good you give us. Assalamu alaykum peace be unto you brother.
Summary: Mini-Cut = change in activity + change in diet Activity: Reduce weight volume to maximally 1/3 (--> maintain muscle) Increase cardio volume, decrease cardio intensity Diet: standard energy consumption*.75 = new daily calorie (fat) reduce to min. .5g/kg (carbs) reduce slightly --> time carbs pre- and postworkout (protein) keep ! prepare low-calorie craving-killers in case temptation occurs AFTER: Activity: ! get back to old habits ! Diet: ! standard calorie consumption has decreased!
This is 2 years late but I'll save everyone some time... -Get yourself a scale and be in a 500 to a thousand calorie deficit -start strength training and hit every muscle group twice a week doing progressive overload -try to eat at least 30 to 50 g of protein per meal for a total of at least 100 g of protein and the higher the better. You can try to hit 1 g of protein per pound but I don't really think it's essential from experience. I'm 200 lb and as long as I'm eating a hundred grams of protein per meal and strength training I'm good.
I have had several of your videos come up on my feed, and every time you deliver exceptional content with brilliant presentation! I am now subscribed, keep up the amazing work mate
I'm going to start doing this thank you so much for not wasting anytime in the video and getting off topic you deserve an award for explaining good and not making it complicated but instead you explained it simple and easy to understand very nice bro
Whole eggs are very important on a cut! Satiating and keeps you full while calories are low 1 large eggs is 70 cals i get minimum 5 whole eggs for hormones to be in balance and its a near complete nutrional food its very important
Currently bulking rn & went a little too far. My maintenance cals are like 3100 rn bc of how long I’ve been bulking & it’s becoming unsustainable to stuff 3.5k high quality calories down my throat on a daily basis. probably gonna mini cut for the next 2-3 weeks before I keep goin. Good luck to everyone cutting as well!
To the viewers, before you jump on a mini-cut be aware that being shredded is not something you should maintain year round. It's a place you visit for a short while then go back to a much healthier and sustainable weight. It's difficult to make gains while being shredded, and you will most likely feel terrible. When I personally tried to get leaner than what my genetics allow, I could not sleep properly, I would get night-sweats, and my face looked dead. Also do keep in mind, hunger and craving will be on over-drive while you're shredded, so it's very easy to fall off the wagon and quickly overeat and regain fat. My suggestion? Don't do it unless you're a bodybuilder and just stay lean but not shredded.
I think a lot a people's definition of shredded is actually lean. When I think of shredded I'm thinking of like 8%, veins popping everywhere and visible striations, which would be unsustainable or unhealthy for most. But most people think of 10-12% as shredded and underestimate what peoples body fat percentage actually is. At around 10% you can have very visible abs (depends on genetics though) and have no problems with strength or hormone levels. You can lower your set point for you body fat % if you try to stay lean all round. So when it comes to summer and you want to get even leaner it becomes much easier and you will be way less likely to have negative effects associated with being very lean. There's so many factors and variables that come into play tbh
Let me get this right. Current weight: 230lbs Target weight: 218lbs (-2lb/week for 6 weeks) 2500 calories Fat: 1g = 9cal Protein: 1g = 4cal Carb: 1g = 4cal Fat(25%): 69g Protein(1g per pound/35%): 219g Carbs(40%): 250g How does this look? Is that about right?
Gonna try this out, I’m 6’3 225 and moderately muscular but I’ve got some fat I want to get rid of before the beginning of summer. I have 6 weeks to do so, so I’m hoping this works!
Mini cut “ how to’s” vary widely based on a person’s metabolism. But this video generally covers all the factors, people just need to curve to their own needs. Eat lean and burn cals… quickest way to trimmed. Im a longtime ski, snowboard and cycling athlete, post injuries is typically a when i have to mini cut.
I did this without this knowledge and got into shape , but I was almost going back to that Fat again ... now I know ... especially now that am approaching 50yrs where metabolism slows down ... Huh!! am on my way .. I feel great , that stubborn fat which was slowly creeping will be gone in .... I have given myself 8 to ten weeks ...
Boiiis. We know why we are here. Winter Arc is approaching. It's time to have some discipline with ourselves. Let's get in and achieve our goal, this ain't a request. This is an order. Lets get it, and...lets fuckin go!
Happy April Fools & thanks for the video; very in-depth, very precise, completely original, and inspiring, and can't be beaten in terms of mini-cut walkthroughs.
i was a heavy drug and alcohol user, after entering sobriety I had absolutely no appetite for the first month, even eating 1600 calories a day was a major task for me at that time. So i decided to take on this routine and diet plan. Unbelievable results in 5 weeks.
Honestly, mini cuts are wayy easier for me than regular dieting, especially with a school and work schedule, I already only workout 3 times a week, 4 max, and even with that I sometimes have to miss on days or do a lighter workout at home. Plus, I'm way better at keeping consistent with short term things, like 6 week cut, than a 3 or 4 month thing, so then I feel like I make more progress, go back to maintenance for a bit then go back cutting
Your videos are awesome! Thanks for sharing! I would suggest that you speak a little slower, at the same pace you handle the conversations, this will help us.
6 weeks in, was gonna do 8, still am, lost 6kg, ate around 2500 kcal and burned around 3500 daily Cravings are getting real, belly is not reduced as much as i would want it to be
Day #3 of my planned 4 week long mini-cut. Weekly weight loss goal is 1% of my current BW, or 1.46 lbs. Last night i couldn't sleep b/c i kept thinking about food! Craze!
Well, I hope Jeremy wasn't sick. He looks a bit skinnier than in any other videos of his (I've seen most them btw) was he on experimenting or something?
I've been doing a lean bulk since early January. End of this month would mark my 12th week. Should I do a minicut afterwards for 6 weeks before resuming my bulk? Is minicut even worth it if you're doing a lean bulk?
love your videos bro! love the little acting clips, but I think you could turn down the reverb/echo on your vocals to something more subtle, and still get the effect youre looking for. Just something I noticed. I've been following a long time and appreciate your content, and relate to you being Half Pinoy, and from the PNW. 💪
I really appreciate you putting out this vedio. I’m seeing myself skinny fat. I was 220. I’m around 180. I sometimes eat oatmeal or a 2egg sandwich with a smoothie.I started lifting in January.
What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts:) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
It’s so crazy, I’ve been experiencing fantastic results, and I’m doing amost exactly what he’s doing. I lift 2x a week, bike 7.5 miles 6 days a week, starting eating way lighter, 16 hour fasts have been amazing for me, makes me glad to know my body knew what was best for it almost instinctively, hell. Yeah. I was worried I wasn’t doing things right but this gave me a lot more confidence In the work I’ve put into my body! Take care man! I know what to do next!
Hey Jeremy I have a question. I know u have to be in a deficit from your maintenance calories. But if you work out like 3 times a week, would you have to eat more calories to feed your muscles? Or would you js stick to the original deficit?
What if I did a 6 week mini-cut which was relatively aggressive, but at the end of that I'm still not at my desired body fat percentage (I wanted to get down to 10-12% body fat). Would it be a good idea to just take a 1-2 weeks 'diet break' and then jump into another 4-6 weeks mini-cut after that, to finally get down to 10-12% ? I'm 32M
Could do that as long as your diet break doesn’t mean you massively go over and maybe stay in defecit just not as big. Also maybe if your not wanting a 6 week quick fix just go for a normal cut so you don’t have to break will take longer but should be more attainable.
@@May-om3ue It's exactly what I did up until August or so this year - 6-8 weeks of mini-cut, diet break 1-2 weeks in between, another mini cut and there I was at 10-11%. It worked very well. Now I'm lean bulking with a ~300 kcal or so surplus
@@kartiloco9929 THANK YOU SO MUCH!! I could handle drastic cuts for 4-6 weeks with breaks in between much better than a long extremely draining cut where it affects my mental health! I was hesitant to try it because I couldn't find anyone who got results from doing this method (they all do one mini cut and then stop) but what you said encouraged me to go through with it!! so again, thank you replying!
@@May-om3ue Glad to help :) Actually what I did isn't really something new or something that I invented - if you wanna know more about it, just Google or watch some TH-cam videos about the topic of "diet breaks" - that's essentially what I did. Diet breaks are periods of, most of the time, 1-2 weeks in length where you are eating at maintenance calories (important: not in a surplus!) just to help some hormones etc. that are taking a hit while dieting get back to normal levels. It's also a psychological thing, but these 'diet breaks' are great. I'm a fan of cutting HARD for a period of 4-6 weeks (e.g. mini cut), with almost 1000 calories below maintenance, and then throw in these diet breaks in between. You can get very lean pretty easily doing it this way. I hate cutting with only a small deficit because it's gonna take months and months to actually see results. So bottom line: multiple mini cuts in a row, with diet breaks in between, DEFINITELY work. 🙂
i have been doing a cut lately as i was at 82kg with a height of 1.75. During that span i managed to incline bench 26kg for 3 sets of 12 at one of my sessions. After that, my incline bench has gone downhill same as almost all of the other exercises. Currently I weigh 76kg and all i feel during my workouts is a bad attitude as i just cant stand not being able to lift as much weight as i could. Is that normal?
Yep, definitely normal, you lose strength in order to gain looks, that's the main trade-off, so don't fret over those 2-3 reps that you lose, but rather appreciate the fact you went down in body fat and look better than you did back then!
For those who have implemented mini cuts, how was your experience with them? Comment below 👇! Just remember, this is not something you use to lose a lot of weight nor is it something you'd extend any longer than 6 weeks. You can read the full article over at builtwithscience.com/lose-fat-fast-mini-cut/ . Cheers!
I honestly think mini cutting may be the best aproach for cutting in general as if you lean bulked properly in the first place you won't have much fat to burn and losing it in a short time frame allows more time in the year for lean bulking.
Earlier this year I did a 3 month cut going from 84kg to 79kg. I've now done the same change in just 3 weeks but this time with pretty much no strength loss. I Included a 1 day fast each week followed by a refeed day definitely sped up the process though.
Thank you I needed this struggling to lose belly fat
Excellent science based content. Thx u💪🏽❤️💯
T
BEWARE! JEREMY EITHER’S TEAM ARE CROOKS! THERE IS NO MONEY BACK GUARANTEE AS ADVERTISED. DM ME FOR DETAILS IF INTERESTED.
Dude, you’re the best at breaking down topics and specially by adding scientific method to it and not just say what your experience was… great content!!
I am actually half way through a mini cut to get my summer bod pumping! Looks like I was doing everything right! thanks :)
Do you live in the south hemisphere?
@@ZoeCuiM yeah summers around the corner for Aus, Tryna cut down from 95kg @ 87 right now
@@ZoeCuiM right!
@@MouldyFishSticks wwttfff those are my exact weights as well!!!
I know right? I figured out that this worked for me and I didn’t even know it was a thing
I went ahead and subbed to this channel. I've been going strong for a little over 3 weeks, lost about 3.4% body fat and daily workouts and my current meal plan feel like routine now rather than forcing myself. Thanks for all the invaluable information, tips and motivation. It helps. I've shed 16 pounds in those 3 weeks by the way. Im in it for the long haul.
update?
Give us updates man
invaluable?💀
16 pounds in 3 weeks is too much. You probably lost a lot of muscle too
@@aj7907 he definitely lost muscle, he lost 16lbs and is only down 3% bf, which means he lost muscle as well. It’s better to take it slow, if you’re on the overweight side, max 3lbs a week. But of course if you don’t care about maintaining muscle mass, then you can go higher.
I like how most of us just wanna look like the first pic lol
No
Yea, no.
No way. Go big or go home.
My goal IS the first one...
Bro. Hahaha
Funny; I did this for about 5 months and basically went from 270 in April to 198 in September, before my school year started. Which followed going from 335 to 270 from Pctober to March. This style of cut works, absolutely. It’s possible to go even harder than Jeremy illustrates in this. But. It takes extreme discipline.
I always wonder how people are able to do it. I mean, studying takes up the most part of my life which means that I have to be concentrated and focused for several hours a day. I just can‘t do this with hunger and/or cravings because I start getting headaches, lose concentration, am tired etc. Maybe I just didn‘t find what works for me but I‘ve tried a lot and it‘s really frustrating at this point.
@@valeaves It’s all about discipline. We all dislike the agitation, but we go through the pain. It’s kinda cheesy but it’s the truth. The results are worth it in the end.
@@deebo1186 Nah, I figured it out. It isn‘t painful at all and really it‘s the part of my life I need my discipline the least for. In my case, the pain you‘re describing wouldn‘t be worth it. But gladly, I found a way to make cutting enjoyable for me :)
Happy new year btw!
@@valeaves How did you make it enjoyable? and where do you find the time? Help😥
@@rudieelewis6224 Tons of protein 😂 protein bars, protein puddings etc. - they keep me full and satisfied and I really like them more now than „regular“ sweets. Because they are less sweet and have a distinct taste I learned to love. Then there‘s the walking - I walk my 10.000 steps a day which burns a lot and helps me getting into the right mindset - if I do something for myself, moving my body outside, getting the sun on my skin, I don‘t feel the need to mindlessly eat. Them there‘s meal prep and meal times. I meal prep several days ahead so that I don‘t have to think about food (what am I gonna eat next?) and I eat at certain times: 9:30am for a protein bar (my breakfast), 12pm lunch, 3-4pm time window for a snack, 6pm dinner. And I only eat at those times (or shift them accordingly if something unexpected happens). I also don’t buy sweets, only „protein sweets“. And then, idk, I developed a healthy (!!!) feeling of control regarding eating. Like, sometimes, when life gets overwhelming, I go into a calorie deficit to show myself that I am still in control of what I am doing. It‘s honestly amazing, I don‘t starve myself in any way (like I did before I found my way) and I‘m successful with my stuff :) also, I pay attention to have a really small deficit! Like 200-300kcal/day (obviously, you need to track calories to be sure, which I do).
Also, I work towards certain bodyweight skills and the thing with those is: it tends to get easier the lighter you are (like, a whole lot!), so I focus on that aspect, too. It helps for the reasoning sometimes :) to preserve muscle mass I eat lots of protein as I mentioned before.
I probably forgot things but this is basically my approach :) I hole it helps you in any way ans I wish you a happy new year :)
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online helpers like Dietarize for example... Losing weight is just a simple math, really...
thx for the tips ig but that really doesn’t matter at all
Thank you for simplifying it :)
@@josiieize2.0 shut up
@@josiieize2.0 shut up
@@jamespurley4220 why
I will take a mini cut over a long dirty bulk and cut any day. Keeps you in lower body fat percentages most of the year rather than just a few weeks. Besides, way less stressful too!
Why do u dirty bulk u just get fatter bro u are what u eat
but you sacrifice alot of sweet gains you would get on a bulk/cut
Yeah. I’m gonna go for another month of bulk and then do a mini cut down to 12 percent body fat from 20-25 percent. It would take months but with the mini cut it’ll only take a maximum of 2 months. That way I will be lean the whole or February and once I get back to 18 percent body fat I will cut down so that I’m 10 percent shredded for summer.
@@DutchDukeManI’d recommend bulking for 3-4 months, doing a 1 month mini cut and going for the bulk again. It’s fast, gets a lot of gains and you will be lean more often
I started lifting and run quite a bit before. Seeing all these videos, the whole fitness community seems to miss the concept of very slow (long) runs which is super common in the running community. These runs burn a lot of fat and do hardly trigger any hunger and: if you take it easy you do not feel a morning 8-10 mile run in the evening and can do a workout in the evening.
In an 8-10 mile run you will burn anywhere from 800-1500 calories, and leading your body to utilize a large amount of carbohydrates to produce glucose, which in the end will negatively affect someone’s resistance training, and even if someone were to resistance train in the morning, and run in the evening their hunger hormone would increase leading to a binge(depending on the individual), and would lead to poorer recovery as the body needs to repair the resistance trained muscle and the legs.
20-30 minutes of incline walking at 10% incline at above 3.3mph, done 5 times a week, is far superior to running on a cut.
It uses fat as energy at a higher percentage and is non concussive, compared to even jogging.
The reason the whole fitness communty is not running is because they know this will cause loss of muscles and is a bad idea if you want to look jacked.
Eliminate sugar. I work on a construction site 12 hours a day, wearing 30 pounds of, tools, harness, steel toes boots and safety equipment. I climb barrel ladders and stairs, up to 300 ft. When I had cut down on my candy and sugar snacks, I felt better and actually lost some weight.
I fight wildfires and its equally physical
What is your diet plan and replacemments for sugar
@@jcransome5616 - I cut out snacks. I do eat fruits instead. Coffee black. I eat normal lunch sandwiches, no white bread. I eat half the amount than I did when I was younger.
Dinner is the same, I eat half of what I think I need. It actually works. If I still feel hungry 1/2 hour later, I'll eat a little more dinner.
Breakfast is anything light and quick. Even if it is a poptart, because I feel that nothing for breakfast is worse than eating something unhealthy. Banana is the best fit for breakfast (for me).
@@rhomis and still hit the gym?
@@jcransome5616 - My exercise is here:
th-cam.com/video/dKYt6dtJUxc/w-d-xo.html
That tall structure in the video is over 300 ft. high. I have been on every structure in that plant. I maintain valves, instruments and control.
No, I do not hit the gym. I have plenty exercise with my morning stretch and hitting the jobsite 12 hours a day 7 days a week. Today is my first holiday off in years.
Climbing those stairs and scaffold with tools and wearing 20Lbs. of safety gear (PPE), is more than enough exercise.
Says to eliminate sugar but eats fruits for snacks...
I LOVE these 6-week cut sessions! It reminds me of getting ready for SPRING BREAK in college 😂💪
Being in your early 20's helps a lot. However, at 56 I am doing Jeremy's beginner shred and I actually see abs a bit, which I literally thought was impossible at my age - with my santa clause belly and my utterly screwed up knees and shoulders. One tip at helping with hunger, I take 2 servings of high fiber citrucell a day. Citrucell has 60 calories and is a bulking agent meaning it swells up in your belly, eliminating hunger pangs. Drink ICE water too, a lot. Your body actually burns calories reheating your core.
Totally agree I’m 45 years n struggling to belly weight for last 7 years but it doesn’t happen
💯💯💯💯
I haven’t been paid to say this but saying this purely from a personal opinion. Buying this guy’s program was one of the best things in my fitness journey. This man has revolutionary information and diet plans, plus the workouts work wonders! Guy knows his stuff. After years of being fed bro-science and Instagram post bullshit - and gym-dude advice - it’s nice to have someone that shows you exactly how it works. 👏
LIKE WHO CAME FOR WINTER ARC----
Shut ur conry ahh up
Those who knoe💀💀💀💯💯---->
🔵🥶Indian Sigma 🗿🤓🇮🇳💥
😎💸🙏🏻🙏🏻👹😈💥Recpest🖕🏻🗣️🗣️ button
Yep -----
Here here 😂
i'm doing a normal diet (15% deficit) following your previous videos for the past 4 weeks and it's been hard trying to get to 10% fat.
Managed to lose 4kg (8.5lbs) down to 84kg so far. I can't imagine how much harder a mini cut would be.
I for one (and I know others who are the same) actually have an easier time with larger deficits than smaller ones. If you give me only 1500kcals, that's very little to eat, but also very little choice. You have to stick to the least palatable, most filling foods with great kcal to protein ratios. At 2000, I still can (and usually will) fit in nice stuff here and there and overall just think more about food, meal prep etc. which in turn makes for more distractions and temptations. Carbs also tend to be quite low by default with such low kcal values which means less rollercoaster for your blood sugar and thus fewer spikes in hunger.
@@DJcs187 do you know how many more calories i should burn that eat. for example, if i’m eating 1500 a day and burn 2000 a day. i’m i on a right path for a mini cut or should i burn more calories
@@geekedfreeked kcal numbers aren't the best way to go about this. Rather I would suggest aiming to lose a certain % of your bodyweight per week. If you are fairly lean already, I would aim for 0.5-0.75% of bw/week. If you are not lean, aim for around 1% of bw/week and if you are relatively high in bodyfat, even 1.5% of your bodyweight in % per week should be fine, just keep protein high and try to keep or improve your working weights in the gym.
In calories, you can calculate with a ~3500kcal deficit to lose 1 pound per week.
Example: At 150lbs and lean, I would only shoot for 0.5% bodyweight so 0.75lbs/week weight loss. Which means a 2625kcal deficit per week or 375kcal/day. (0.75*3500=2625. 2625/7=375)
At 185lbs and around 15% bodyfat, I would aim for 0.75% of bodyweight, so 1.3875 lbs/week. That is 4856kcal/week or 693kcal/day.
You don't need to be this precise, that's just the math.
@@DJcs187 best calorie to protein ratio foods?
@@11valdano Egwhites, canned tuna (in water), cottage cheese, chicken/turkey breast or similarly lean meats, low fat greek yoghurt or quark, some low fat cheeses can be great.
Almost 4MM subscribers, very proud of you Jeremy and proud to be part of the BWS family!
I’m just
Love this channel. Science based, short videos giving us only what we need to know. Not overly academic and not bro science. Love it. Took me a while to appreciate how good this channel is...even better than athlene x. All the info here is usable and realistic.
Jeremy, could you do a video about minimal exercise routine for those who are super busy with family or work and want aesthetics. No time for the gym so maybe dumbells at home pullup bar etc. Cycling to work for cardio etc. What progressions can busy people do if they cant quite yet do a pullup. Forget lat pulldown, because gym isnt an option. The challenge is simple routine for time poor people. Love to see any channel do a vid on this topic or niche as it definately exists.
If you got a pullup bar, you can get a heavy band in order to "lift" some of your own bodyweight. It's like doing pullups but being lighter.
(or like doing lat pulldown)
In addition, there are plenty of back exercises you can do with the band as well. There is plenty of material in TH-cam about training with bands.
invest into bands you can buy some on amazon, some even come with handles and door hooks
Make time, not excuses.
An actual fitness TH-camr that breaks down what he is doing and why he is doing it. Not to mention maintaining a cut after? We need more people like that explain fitness techniques instead of just saying this is what i do and you should too
you are absolutely amazing! im a begginer in the gym and ur videos have taught me more than any personal trainer ever!!
I love how Jeremy's facial expression while he acting as another person.
This is great, im 6 pounds away from my goal of 155, gonna jump on this for 4 weeks see if i can make it!
Update?
@@May-om3ue Didn’t like the way I looked that lean. thanksgiving hit and then went on a lean bulk. Put on pretty good muscle in 6 months, but right now bulk is over and I’m at 168.6 this morning. Hoping the muscle I put on gets me the look I’m going for.
Basically, eat chicken and salads for 6 weeks.. no software needed.
Thanks
been bulking all winter and been cutting through summer but realized im not going fast enough, this guide helped hella thanks man
You from california? Fellow “hella” sayer
@@gdog99581
one state away from california
@@gdog99581literally anyone in america uses “hella” it’s not unique to Cali.
I’m grinding for 3 months. I’m 195 at 5’11 gonna give an update every once in a while. Posting this for motivation💯
How you doing brother?
3 months passed
@@tripaloski_6971 he died
@@sethecamarillo9232 he grinded too hard 😔
People always do this and then never follow up 😂
Just want to say, luv ur bringing natural back n that how you present n educate makes ppl feel capable! May God always keep your face smiling in return for the good you give us. Assalamu alaykum peace be unto you brother.
Easy to comprehend and realistic to follow, thank you for making this guide
Summary:
Mini-Cut =
change in activity +
change in diet
Activity:
Reduce weight volume to maximally 1/3 (--> maintain muscle)
Increase cardio volume, decrease cardio intensity
Diet:
standard energy consumption*.75 = new daily calorie
(fat) reduce to min. .5g/kg
(carbs) reduce slightly
--> time carbs pre- and postworkout
(protein) keep
! prepare low-calorie craving-killers in case temptation occurs
AFTER:
Activity: ! get back to old habits !
Diet: ! standard calorie consumption has decreased!
This is 2 years late but I'll save everyone some time...
-Get yourself a scale and be in a 500 to a thousand calorie deficit
-start strength training and hit every muscle group twice a week doing progressive overload
-try to eat at least 30 to 50 g of protein per meal for a total of at least 100 g of protein and the higher the better.
You can try to hit 1 g of protein per pound but I don't really think it's essential from experience.
I'm 200 lb and as long as I'm eating a hundred grams of protein per meal and strength training I'm good.
Thanks bro
You got more results in 3 weeks then I have in 6 months
Best mini cut video I’ve watched. You are the best!
I have had several of your videos come up on my feed, and every time you deliver exceptional content with brilliant presentation! I am now subscribed, keep up the amazing work mate
Appreciate the detailed summary in the description too man! Keep it up
Omg thank your the tips on lowering reps. I would be dying after leaving the gym trying to keep my normal routine. So mad I didn’t think of that 🤦🏽♀️
The Face Expression changing in very Week! is also Amazing!
Love your videos! Very useful, with all details and examples we can take and try for yourself! But this minicut is so hard!
I'm going to start doing this thank you so much for not wasting anytime in the video and getting off topic you deserve an award for explaining good and not making it complicated but instead you explained it simple and easy to understand very nice bro
Whole eggs are very important on a cut! Satiating and keeps you full while calories are low 1 large eggs is 70 cals i get minimum 5 whole eggs for hormones to be in balance and its a near complete nutrional food its very important
💯
I swear Jeremy can read my mind sometimes. Took a look down ad my slightly-flabbier-than-usual mid-section today and realized I needed a small cut!
If you don't already have a cook book out you need to. I'd buy it!
this is the best video I've ever seen
Currently bulking rn & went a little too far. My maintenance cals are like 3100 rn bc of how long I’ve been bulking & it’s becoming unsustainable to stuff 3.5k high quality calories down my throat on a daily basis. probably gonna mini cut for the next 2-3 weeks before I keep goin. Good luck to everyone cutting as well!
Yep i went a little too far too on my bulk…
How did it go?
Yup I went on a cut and my maintenance went from like 3000 to 2500
Im subscribing, i really like all the science you put behind every video, but i love the skits
Impressive results that are realistic 👌🏼
I saw you on Ivan's video a few hours ago!!
@The Complaining Channel are you ok?
@The Complaining Channel Yes. You?
Need it all gone need to hike with the boys this summer inshallah
To the viewers, before you jump on a mini-cut be aware that being shredded is not something you should maintain year round. It's a place you visit for a short while then go back to a much healthier and sustainable weight.
It's difficult to make gains while being shredded, and you will most likely feel terrible. When I personally tried to get leaner than what my genetics allow, I could not sleep properly, I would get night-sweats, and my face looked dead.
Also do keep in mind, hunger and craving will be on over-drive while you're shredded, so it's very easy to fall off the wagon and quickly overeat and regain fat.
My suggestion? Don't do it unless you're a bodybuilder and just stay lean but not shredded.
I think a lot a people's definition of shredded is actually lean. When I think of shredded I'm thinking of like 8%, veins popping everywhere and visible striations, which would be unsustainable or unhealthy for most. But most people think of 10-12% as shredded and underestimate what peoples body fat percentage actually is. At around 10% you can have very visible abs (depends on genetics though) and have no problems with strength or hormone levels. You can lower your set point for you body fat % if you try to stay lean all round. So when it comes to summer and you want to get even leaner it becomes much easier and you will be way less likely to have negative effects associated with being very lean. There's so many factors and variables that come into play tbh
Let me get this right.
Current weight: 230lbs
Target weight: 218lbs (-2lb/week for 6 weeks) 2500 calories
Fat: 1g = 9cal
Protein: 1g = 4cal
Carb: 1g = 4cal
Fat(25%): 69g
Protein(1g per pound/35%): 219g
Carbs(40%): 250g
How does this look?
Is that about right?
0:50 just look at the dude next to him... XD
Gonna try this out, I’m 6’3 225 and moderately muscular but I’ve got some fat I want to get rid of before the beginning of summer. I have 6 weeks to do so, so I’m hoping this works!
You got this! I have a similar situation, I have 6 weeks to get rid of some fat before a beach trip.
@@renevazquez9005 how’s it going guys I have 6 weeks until my holiday as well, time to start 😂
6’6 280 pounds we got this bro 💪🏽💪🏽
Did you win,Fellow soldier?
@@sippping 6'1 185lbs ,before summer i was 242 lbs ..i won!..now i will cut!
so useful, i was pleasantly surprised. subscribed! this was made easy to follow and im continuing to feel more motivated(:
I dig the approach you have teaching. Thanks for your input. Very helpful!
Jeremy: 10k steps a day
Me: nice to see you.
What
Mini cut “ how to’s” vary widely based on a person’s metabolism. But this video generally covers all the factors, people just need to curve to their own needs. Eat lean and burn cals… quickest way to trimmed. Im a longtime ski, snowboard and cycling athlete, post injuries is typically a when i have to mini cut.
I can hear coach gregs voice 😂 "Its not a mini cut, its a cut cut!" HAHAHA
He has the most 5'6" voice ever.
@@b.r.2562 this is so mean bro! 😆
I did this without this knowledge and got into shape , but I was almost going back to that Fat again ... now I know ... especially now that am approaching 50yrs where metabolism slows down ... Huh!! am on my way .. I feel great , that stubborn fat which was slowly creeping will be gone in .... I have given myself 8 to ten weeks ...
I can see Jeremy as a Marvel superhero. The muscles and acting skills are already there.
Clean vid man 🚀
Hey Jeremy! Just an awesome science base fitness lifestyle channel 💯👍.
🐣
Here we are after my second Bulk 🤝📈
I’m going to go on a slow cut and try to preserve as much muscle as I can. I’m planning to lose 1-2 lbs per week. No need to rush
The video presentation has come across as truly excellent! Raza :)
Crazy results
Not really he looks the same 4 years ago
Good work bro God bless you 🙌
Hey Jeremy, I do multiple sports and I would like to know how to build an athletic physique? This is a good video mate, keep it up!!!
did you watch the video bro? he might have a few others on getting a good physique as well. just a hunch tho
Doing multiple sports while eating well will definitely get you ripped! Just be patient
Just track your calories, protein, and how many calories you burn working out
Boiiis. We know why we are here. Winter Arc is approaching. It's time to have some discipline with ourselves. Let's get in and achieve our goal, this ain't a request. This is an order. Lets get it, and...lets fuckin go!
Yessirrr
Happy April Fools & thanks for the video; very in-depth, very precise, completely original, and inspiring, and can't be beaten in terms of mini-cut walkthroughs.
I'll remember to come back to this video and let you know how my mini-cut went. I'm still bulking and trying to increase weight.
@@ttvstick9512 HOW DID IT WENT
@@Momentsforlife5 HOW DID IT WENT.
I was thinking in the last video ‘somethings changed about him. Howcomes He looks slimmer?’ But couldnt quite put my finger on it. Good work man!!
i was a heavy drug and alcohol user, after entering sobriety I had absolutely no appetite for the first month, even eating 1600 calories a day was a major task for me at that time. So i decided to take on this routine and diet plan. Unbelievable results in 5 weeks.
this my day one, feelin good
Honestly, mini cuts are wayy easier for me than regular dieting, especially with a school and work schedule, I already only workout 3 times a week, 4 max, and even with that I sometimes have to miss on days or do a lighter workout at home. Plus, I'm way better at keeping consistent with short term things, like 6 week cut, than a 3 or 4 month thing, so then I feel like I make more progress, go back to maintenance for a bit then go back cutting
Update??
Your videos are awesome! Thanks for sharing! I would suggest that you speak a little slower, at the same pace you handle the conversations, this will help us.
6 weeks in, was gonna do 8, still am, lost 6kg, ate around 2500 kcal and burned around 3500 daily
Cravings are getting real, belly is not reduced as much as i would want it to be
Day #3 of my planned 4 week long mini-cut. Weekly weight loss goal is 1% of my current BW, or 1.46 lbs. Last night i couldn't sleep b/c i kept thinking about food! Craze!
Injured now, but you gave me motivation
Well, I hope Jeremy wasn't sick. He looks a bit skinnier than in any other videos of his (I've seen most them btw) was he on experimenting or something?
Yeah he looks nasty skinny in this
Please talk more about desk treadmills!
I've been doing a lean bulk since early January. End of this month would mark my 12th week. Should I do a minicut afterwards for 6 weeks before resuming my bulk? Is minicut even worth it if you're doing a lean bulk?
Did you find out
Thanks for all the great content
starting this due to face fat... remind me in 4 weeks
a month is up! how did your journey go?
@@Kestila i measured my bodyfat (sub-15%) and decided to bulk
6:16 There's barely any carbs in that post-workout "high carb" meal...
4:26 I’m laughing so hard!
Just some constructive criticism: There is HELLA echo in a lot of the audio. I know you are recording in the gym but dang that's some real reverb.
Let’s go Brandon!
There’s always that 1 person.
Where are we going? 😁
@@BrandonWest87 🤣🤣
FJB
@@Eye-it-azz I know right? Can't go a single fucking day without politics anymore... 😒
Thanks for the real informative lesson.
I love this! I would love to know how long after ending a mini-cut and plateauing before you do another?
love your videos bro! love the little acting clips, but I think you could turn down the reverb/echo on your vocals to something more subtle, and still get the effect youre looking for. Just something I noticed. I've been following a long time and appreciate your content, and relate to you being Half Pinoy, and from the PNW. 💪
Coach Greg should see this!
Why?
I really appreciate you putting out this vedio. I’m seeing myself skinny fat. I was 220. I’m around 180. I sometimes eat oatmeal or a 2egg sandwich with a smoothie.I started lifting in January.
What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts:) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
It’s so crazy, I’ve been experiencing fantastic results, and I’m doing amost exactly what he’s doing. I lift 2x a week, bike 7.5 miles 6 days a week, starting eating way lighter, 16 hour fasts have been amazing for me, makes me glad to know my body knew what was best for it almost instinctively, hell. Yeah. I was worried I wasn’t doing things right but this gave me a lot more confidence In the work I’ve put into my body! Take care man! I know what to do next!
Hey Jeremy I have a question. I know u have to be in a deficit from your maintenance calories. But if you work out like 3 times a week, would you have to eat more calories to feed your muscles? Or would you js stick to the original deficit?
600 cal deficit is less than 1%. Fine by me.
I will reduce my sets per your advice, and do more cardio.
I don't look like this after 6 weeks doing Crossfit for 5 consecutive days on and 2 days off. Im pissed.
I have been bulking my whole life so imma start cutting now
What if I did a 6 week mini-cut which was relatively aggressive, but at the end of that I'm still not at my desired body fat percentage (I wanted to get down to 10-12% body fat).
Would it be a good idea to just take a 1-2 weeks 'diet break' and then jump into another 4-6 weeks mini-cut after that, to finally get down to 10-12% ?
I'm 32M
Could do that as long as your diet break doesn’t mean you massively go over and maybe stay in defecit just not as big. Also maybe if your not wanting a 6 week quick fix just go for a normal cut so you don’t have to break will take longer but should be more attainable.
Update????
@@May-om3ue It's exactly what I did up until August or so this year - 6-8 weeks of mini-cut, diet break 1-2 weeks in between, another mini cut and there I was at 10-11%. It worked very well. Now I'm lean bulking with a ~300 kcal or so surplus
@@kartiloco9929 THANK YOU SO MUCH!! I could handle drastic cuts for 4-6 weeks with breaks in between much better than a long extremely draining cut where it affects my mental health! I was hesitant to try it because I couldn't find anyone who got results from doing this method (they all do one mini cut and then stop) but what you said encouraged me to go through with it!! so again, thank you replying!
@@May-om3ue Glad to help :) Actually what I did isn't really something new or something that I invented - if you wanna know more about it, just Google or watch some TH-cam videos about the topic of "diet breaks" - that's essentially what I did. Diet breaks are periods of, most of the time, 1-2 weeks in length where you are eating at maintenance calories (important: not in a surplus!) just to help some hormones etc. that are taking a hit while dieting get back to normal levels. It's also a psychological thing, but these 'diet breaks' are great. I'm a fan of cutting HARD for a period of 4-6 weeks (e.g. mini cut), with almost 1000 calories below maintenance, and then throw in these diet breaks in between. You can get very lean pretty easily doing it this way. I hate cutting with only a small deficit because it's gonna take months and months to actually see results.
So bottom line: multiple mini cuts in a row, with diet breaks in between, DEFINITELY work. 🙂
YOU...are the man.
i have been doing a cut lately as i was at 82kg with a height of 1.75. During that span i managed to incline bench 26kg for 3 sets of 12 at one of my sessions. After that, my incline bench has gone downhill same as almost all of the other exercises. Currently I weigh 76kg and all i feel during my workouts is a bad attitude as i just cant stand not being able to lift as much weight as i could. Is that normal?
Yep, definitely normal, you lose strength in order to gain looks, that's the main trade-off, so don't fret over those 2-3 reps that you lose, but rather appreciate the fact you went down in body fat and look better than you did back then!
This was really helpful thanks
What are good water intake amounts for this mini cut?
Water is 0 calories. Have as much as you want
NOT THE DOUBLE STUFF OREOS! That's literally my weakness! 😂 I would have had a six pack at least once in my life if it wasn't for those. 😅
7:16 liked by WHO ?!
YELENASCUMSLUT
Who?
Love from India first🇮🇳