3 weeks in, the mini-cut is doing its thing. 👌🏼 This is how I do a mini-cut 👇🏻. . First, it helps to know what maintenance calories are for you. Basically, the average amount of calories taken in per day that keeps you at a stable weight. For me, that is around 2700 calories per day. . When cutting I stick to a more strict keto approach (instead of cyclical keto), and then finish up with some Carnivore keto. A mini-cut is a short term cut that lasts about 2-4 weeks. This will be a 4 week mini-cut for me (I just wrapped up week 3) and it is setup like this: . Week 1 - Strict keto. Reduce calories by about 10% per day. About 250 less for me. Last day is a caloric refeed equal to my maintenance. 2700. . Week 2 - Strict keto. Reduce calories by another 10%. About 500 less per day for me in all. Last day is a caloric refeed equal to my maintenance. 2700. . Week 3 - Strict keto. Eat calories equal to BMR (Basal Metabolic Rate). About 2000 total calories per day for me. 1 caloric refeed day about 300 calories below maintenance. For me, 2400. . Week 4 - Carnivore keto. Eat calories equal to BMR. Add some steady state cardio of about 30 min on at least 3 days during the week. 1 caloric refeed day 10% over BMR. For me, 2200. . After this mini-cut, I add back about 75-100 calories every 2 or 3 days until I am back at maintenance. So, 2100 for 2-3 days, 2200, for 2-3 days, 2300 for 2-3 days, etc. The longer the cut lasts, the slower you should add back the calories. More cutting = lower metabolism. Slower increase = less fat gain. Jumping right back to maintenance immediately will likely result in a little extra body fat increase. . Note: Expect the workouts to get tougher the longer you cut. After the 2nd week, you will likely start to feel it impact your workouts. . This type of mini-cut should help you to lean out a little without totally wrecking your metabolism. Feel free to let me know if you have any questions. . . . . . . . . . . #ketoing #ketoinglife #minicut #fitliving #ketocut #carnivorecut #fatlosscut #fittips #stayinglean #fitnessfam #ketofam #ketocommunity #shredzresults #ketoaf #fatadapted #fitover40 #npcphysique #npcmasters https://www.instagram.com/p/CD32tuXAZAx/?igshid=1qx58z8n6q1jg
