Minicutting has become increasingly popular, especially with summer approaching. This article provides a general overview of minicutting, its benefits, and potential drawbacks. It also offers specific examples of who might benefit from this approach.
A minicut differs from a full contest prep in duration and sometimes intensity. While a full prep can last 24-36 weeks to achieve peak leanness, a minicut is shorter, typically lasting 2-8 weeks.
First, let’s discuss when minicutting isn’t appropriate. Avoid minicutting immediately after a competition. Even if you experience significant post-show weight gain, likely due to water retention, a minicut can lead to a yo-yo dieting cycle. Instead, increase water intake, return to maintenance calories, and address any binging habits. Focus on breaking the binging cycle and resuming normal eating rather than immediately resorting to a minicut. A good rule of thumb is to avoid minicutting for at least six months post-competition. Use this time to capitalize on your body’s anabolic state, enjoy increased gym performance, and focus on building muscle. Post-competition binging is common, so don’t be too hard on yourself. Focus on returning to healthy eating habits.
Another scenario where minicutting is generally not recommended is if you’re already very lean during your offseason (under 10% body fat). In this case, a caloric surplus to gain muscle and some fat is more beneficial, especially for those newer to bodybuilding. Constantly staying ultra-lean can hinder progress. It’s better to prioritize a surplus, even throughout the offseason, than to follow minicutting trends without a clear purpose. A more effective strategy would be to increase caloric intake to reach 10-12% body fat, then implement a short minicut, followed by another bulking phase. Staying lean in the offseason is possible, provided caloric intake is high, gym progress is consistent, and strength isn’t compromised. This approach is generally more suitable for experienced bodybuilders. For those newer to the sport, maintaining ultra-leanness isn’t necessary, especially when there’s room to increase calories. Progress can be made while under 10% body fat, even in a deficit, with proper training. However, the rate of progress may be slower compared to being in a surplus.
To illustrate this point, consider the following example. In my second bodybuilding competition in 2010, I weighed 139 lbs. Two years later, at the Natural Canadian Nationals, I weighed 151 lbs. This demonstrates significant progress within a two-year period without any minicutting. I maintained a surplus and focused on gaining muscle. In my first competition in 2009, I weighed 140 lbs. Ten weeks out from the 2012 Nationals, I was around 165 lbs. My final stage weight in 2012 was 151 lbs, showcasing a noticeable difference in physique development compared to 2009. This improvement is largely attributed to avoiding minicuts and prioritizing a surplus during the offseason. My conditioning in 2012 was even better despite being heavier, highlighting the potential for significant gains within a relatively short timeframe with consistent bulking. While I was slightly leaner in 2010, the overall muscle gain between 2009 and 2012 is evident.
My peak offseason weight reached over 180 lbs before cutting down to 151 lbs for the 2012 Nationals. This aggressive approach may not be ideal for everyone, but it demonstrates the potential for substantial gains by prioritizing consistent bulking. The key takeaway is that spending two years cycling between mini cuts and bulking without a structured plan can limit long-term growth.
So, when is minicutting beneficial? There are three primary reasons. First, if you’ve been bulking for an extended period, experience a loss of appetite, and see stagnant weight gain, a minicut can help restore your appetite. A 2008 study on natural bodybuilders during contest prep showed that leptin decreased and ghrelin increased after six weeks of dieting, leading to increased hunger. While ghrelin continued to rise slightly over the following six weeks, leptin remained relatively stable, suggesting that dieting beyond six weeks may not significantly impact appetite further. This implies that a 2-6 week minicut with a moderate calorie deficit (20-25% below maintenance) can effectively reignite appetite before resuming a bulk.
The second, and perhaps more common reason, is to control body fat during the offseason. Top natural bodybuilders often maintain relatively lean physiques year-round. Minicuts can help achieve this while continuing to build muscle. For those who easily get shredded, maintaining a slightly higher body fat percentage (12-15% for men) during the offseason is acceptable before considering a minicut. However, for those who struggle to get lean, staying closer to stage condition (10-12% body fat) is recommended. The first group can bulk until reaching their upper body fat limit, then implement a 5-10 week minicut with a smaller deficit (10-15% below maintenance) aiming for a 5-10 lb weight loss. The second group should prioritize shorter bulking cycles (1-2 months) interspersed with more aggressive mini cuts (20-25% deficit for 2-3 weeks). This approach keeps them closer to their target body fat percentage and prevents excessive fat gain, which would necessitate a longer cut.
Whether to achieve a calorie deficit through cardio or dietary restriction is largely a matter of preference. However, prioritizing dietary restriction over excessive cardio, especially high-intensity cardio, is generally recommended to minimize potential interference with weight training recovery and performance. A combination of both can be used, but cardio should be implemented strategically. Finally, some advocate for a two-week transition phase at maintenance calories both before and after a minicut to facilitate adaptation to calorie changes and potentially improve adherence. However, the physiological benefits of this practice are unclear.
The third reason for a minicut is simply to achieve a leaner physique for summer. While this may seem superficial, it’s a valid goal for many. A minicut with a 10-25% deficit below maintenance can be implemented, with the deficit adjusted based on the available timeframe and desired leanness. Remember that a larger deficit increases the risk of muscle loss.
This approach offers more flexibility depending on individual preferences and goals. Ultimately, the decision of whether and how to implement a minicut depends on your specific circumstances, training experience, and goals. While minicutting can be a useful tool, it’s important to understand when it’s appropriate and how to implement it effectively.
