#minicut

Character: Leo

Character: Leo

Need to add on some lats. #bodybuilding #minicut #fitnessmotivation #backday #covid19 #staysafe (at Stanger, KwaZulu-Natal) https://www.instagram.com/p/CEPGhQSgaPf/?igshid=1daavhnst74wz

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

Funny 😆 face pose #bodybuilding #shoulders #minicut #covid19workout #hoodworkout (at Glen Hills, Stanger) https://www.instagram.com/p/CC_o1UYAgq1/?igshid=q9i6fqveo03t

🐮That is a wrap to my bulk🐮 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ Start: 155lbs -> starting to see abs, lower on energy, excited to get stronger End: 166lbs -> Continuing to grow and get stronger, chest muscles are bigger then ever, and abs are basically gone! Originally, I was trying to bulk until I hit 170 but I am starting to feel very sluggish, even when working out. I'm putting on more I would like when it comes to stomach fat. My hip dysphoria is through the roof. So excited that this felt like a good time to start my mini cut🗡 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ #kadecooks #bulkingseason #winterbulk #minibulk #minicut #ftmfitness #ftmbodybuilding (at Salt Lake City, Utah) https://www.instagram.com/p/B8JX_5yjnGO/?igshid=txg48tpmyb22

Fresh new week of training begun, up on Numbers already so week has started very well! ⠀⠀⠀⠀ Been using this particular machine in replacement of bench press to allow more focus on targeting the chest and less risk of injury. ⠀⠀⠀⠀ I suffer from pain in my right rotator cuff on a lot of heavy pressing and rotation movements therefore the more I isolate the movements and reduce injury risk, the better. ⠀⠀⠀⠀ I find this movement an absolutely incredible alternative to bench and also allows for healthy shoulder positioning due to handles being at a slight angle in comparison to a straight bar. ⠀⠀⠀⠀ ▪️2 sets to failure ▪️6-8 rep range for the first, then 12-15 on the second (back off set) ⠀⠀⠀⠀ ▪️Working with 80kg. ⠀⠀⠀⠀ Feet on the bench to reduce the arch in my back which slightly increases range of motion of the chest and also prevents any drive from the legs. ⠀⠀⠀⠀ Plates under the machine itself to ensure I work with in an ACTIVE range of motion of the chest, not a PASSIVE range. ⠀⠀⠀⠀ Hope you all started the week strong 💪🏼 ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ #lifting #bodybuilding #growing #minicut #shreds #shredding #summer #vqfit #strong #benchpress #alternativemovement #mondaystartedstrong #otomix (at The Cave, Corby) https://www.instagram.com/p/B1orj4GH-1o/?igshid=1jkqyxoblw0y

PROGRESS PROGRESS PROGRESS ⠀⠀⠀⠀ 3rd set of pics... great change in my opinion and about a 6 POUND difference. ⠀⠀⠀⠀ Very happy so far with how this mini cut is going and that’s the third week complete. ⠀⠀⠀⠀ 3 more to go but like I say, it’s very dependant on the level of leanness I get to. ⠀⠀⠀⠀ Ideally I want to drop another 10lbs before upping the calories back into a surplus to gain more tissue. ⠀⠀⠀⠀ The plan, once lean enough to see my physique properly, will be to tailor the training plan to increase weaker areas, one of which will be my arms for sure therefore adding more volume, potentially a day specific to arm development may be of benefit. ⠀⠀⠀⠀ We shall see as the weeks go on but as I said in my story I am becoming very happy with my body, confidence in myself is increasing, and I’m only getting HUNGRIER to add more size 🙌🏼 ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ #progress #makingprogress #minicut #body #bodybuildingphysique #bodytransformation #coach #onlinecoach #resultsspeakforthemselves #resultsspeaklouderthanwords #abspending #physique #mensphysique (at The Cave, Corby) https://www.instagram.com/p/B1O7TAXHn6A/?igshid=z9avzmacexsi