Mini Cut – Losing This Dreadful Christmas Weight in 40 Days

OK, Ok Christmas and New Year are done and dusted, I looked in the mirror and thought ‘I need a mini cut.’

Hands up, who overindulged over the festive period, as you can see, my hand is up.

Table of Contents

What is a Mini Cut

A mini cut is performed over a shorter period of time normally between 4 – 6 weeks. Compared to a normal cut which normally runs between 12 – 16 weeks sometimes longer, depending on how much body fat you need to lose.

Cutting Meal Plan

If you would like to find out more about what a mini cut checks out my article, What Is a Mini Cut? Or what cutting is read my article What is Cutting?

Resources to help you with your weight loss.

  1. The Fat Burning Kitchen
  2. The Flat Belly Fix
  3. The 3-Week Keto Diet
  4. The 28-Day Keto Challenge

Why Did I Over Indulge?

Well, for the first time in forever (Those with kids will pick up on the line from Disney Frozen there lol), I did not have to work over Christmas and new year. I felt more relaxed, so I ended up overeating and drinking.

Lots of chocolate and home-baked treats, I could not help myself and drank way too much wine. I dare say some of you can relate to this.

Should you be Worried About the Festive Weight?

When I looked in the mirror and realized I was looking puffy. I was slightly annoyed at myself, but it is not the end of the world.

My waist had increased from 32 ¼ inches to 35 inches, and my body fat had gone from 14% to 18%.

I had enjoyed my time off with the family and just relaxing. If you’re unable, do this every so often, then what’s the point. You have to let your hair down once in a while.

Research carried out in 2015 showed that the average American gained 5 pounds. This was over the holiday period between Thanksgiving and New Year’s Day.

Tracking the Progress

I will be tracking my progress closely while on the mini cut for two reasons.

  1. I’ve tried to perform a mini cut before, but I did not track my progress and ended up losing more muscle than I wanted to.
  2. The 2nd reason is I’m recording my progress to hopefully help motivate you as well and plan your mini cut.

Calorie Intake

When I’m training, normally I burn, on average, 2700 – 2800 calories a day. When performing a regular cut, normally, you only have a 500 calorie deficit.

I’m going to start with 2100 calories a day. I made sure my protein intake is high to help prevent muscle loss. You can use my calorie calculator to help you calculate your daily calories.

Here’s an example of a meal plan that I will be using.

If you need more help you can read my articles 10 Awesome Meal Planning Ideas for Ideal Weight Loss and Low-Calorie Meal Preparation : The Ultimate Guide!

Mini Cut Day 2 Nutrition

Before Stats, Measurement and Photo’s

To monitor my progress, I’ve taken before measurements, I will be taking these weekly over the course of the mini cut.

Mini Cut Side View Before and After

Mini Cut Daily Logs

Below you will find my daily logs for my 40-day mini cut. If you don’t want to read through the daily logs you can jup straight to my mini cut results.

Mini Cut Day 1 Monday 7th January

Mini Cut Day 1

Weight: – 170 lbs

Waist: – 34.5”

Body Fat: – 17.8

Mini Cut Day 1: – Not the night’s sleep I wanted for going back to the gym today. My dog woke me up at 12:40 wanting the toilet, I did not get back to bed until 01:10 and it took me about 5 minutes to get back to sleep.

Considering the lack of sleep I don’t feel too bad at the moment.

20 minutes until my workout feeling a bit tired now.

Workout

Chest

Jan 7th Chest

It was good to get back in the gym, I only struggled a little bit on the reps but the weights remained the same as a couple of weeks ago.

Flat Barbell Press:  – 1st felt good. The 2nd and 3rd set I had to rack the bar and rest for 1 – 2 seconds before carrying on.

Incline Barbell Press: – No rest required on the sets

Decline Barbell Press: – 5 reps across the board. Very pleased

Cable Flies: – I started to flag a bit, but still managed to complete the reps.

Seated Calf Raises: – I had to take a couple of seconds to rest on each set. My calves were burning.

Nutrition

I still felt a little bit hungry after dinner, this is to be expected as I have been overeating the last couple of weeks. It will take a few days for my body to adjust.

I will keep track of my weight, waist and body fat every day. I should be able to tell quite quickly if I need to make any changes.

Mini Cut Day 1 Nutrition

Day 1 Overview

I have a bit of a headache tonight, I’ve taken some pain killers for it.

Steps for the day (as recorded by Fitbit) = 10,711

Calories burned for the day (as recorded by Fitbit) = 2,847

Calories consumed for the day = 2,071

Calorie deficit for the day = 776

Mini Cut Day 2 Tuesday 8th January

Mini Cut Day 2

Weight: – 169 lbs

Waist: -34.25”

Body Fat: – 17.8

¼ Inch off my waist already really pleased with that, I’m excited to see what the rest of the week brings.

Again, not a very good night’s sleep last night I had a bit of a headache. I took some pain killers early on in the night, but I was really hot in bed and my headache started again along with the dog disturbing me.

I had to get up around 00:30 to take some stronger pain killers, once they had kicked in, I was able to get back to sleep.

I’m feeling a bit tired today, my left eye is twitching again.

I still felt a bit tired before my work out and feeling grumpy.

Workout

Back

Jan 8th Back

Not a bad session, I don’t feel as grumpy. Not as strong as a couple of weeks ago, I had to take 15KG off the bar for the deadlifts.

Barbell Deadlift: – Down 15 KG but managed 3 sets of 5 reps

Seated Rows: – Same weight just the 3rd set was down 1 rep.

Lat Pull Down: – I had to drop down to 55 KG 5 KG down, but strong solid reps

Dumbbell Shrugs: –  same weight and reps, the shrugs felt really good.

Abs: – Incline sit-ups today.

Nutrition

I did not feel as hungry today, hopefully, that’s my body starting to get used to the reduction in calories.

Mini Cut Day 2 Nutrition

Day 2 Overview

Karate tonight was good, we’re starting earlier which is nice. Unfortunately, we’re unable to wear watches so I did not have my fit bit on. I imagine Karate burns about 300 calories.

Steps for the day = 11,063

Calories burned for the day (as recorded by Fitbit) = 2,938

Calories consumed for the day = 2,090

Calorie deficit for the day = 848

I will keep a close eye on my calories and progress, I don’t want to lose to much muscle

Mini Cut Day 3 Wednesday 9th January

Mini Cut Day 3

Weight: – 168.2 lbs

Waist: – 34.25”

Body Fat: – 17.8%

I had to get up at 12.37 for the toilet last night, there does seem to be a pattern occurring here. It seems like I wake up between 12:30 and 01:00.

I don’t feel tired, so that is a good thing. Shoulders today – looking forward to this workout.

Workout

Shoulders

Jan 9th Shoulders

Really good work out today lifted the same weights, just slightly down on reps.

Seated Barbell Press: – Solid 5 reps for all 3 sets.

Side Lateral Raise:- First set started off good, last 2 sets I only managed 5 reps.

Rear Dumbbell Flies:- 6 reps on all 3 sets. No problems here.

Face Pulls:- I was starting to tire a bit.

Seated Calf Raises: – I had to rest a few seconds on each set.

Nutrition

Nowhere near as hungry as I felt on Monday. It is hard work cutting, not an easy task but it is worth it.

Mini Cut Day 3 Nutrition

Day 3 Overview

We went to karate tonight, really good session a bit of sparing and then kata, I got a sweat on. Definitely burnt a few hundred calories tonight.

Steps for the day = 11,350

Calories burned for the day (as recorded by Fitbit) = 2,947

Calories consumed for the day = 2,181

Calorie deficit for the day = 766

Mini Cut Day 4 Thursday 10th January

Mini Cut Day 4

Weight: – 168 lbs

Waist: – 34 1/4

Body Fat: – 17.8

I woke to go to the toilet last night around 02:30, one of the downsides of training for me is that I need to go to the toilet more as I drink a lot more water.

I feel good this morning not feeling tired.

Workout

Arm’s

Jan 10th Arms

Not too bad today, definitely not as strong as a few weeks ago. My arms always seem to loos their strength the quickest out of all my bodyparts

EZ Curls: – Down on weight and reps

Tricep V Push Downs:- Again down on weight and reps

Cross Body Hammer Curls:- Same weight and reps

Tricep Push Downs: – Down on weight and reps

Reverse Cable Curl: – Same as a few weeks ago.

Incline Sit-Ups: – Sit-ups felt good

Nutrition

I’ve settled into the number of calories I need to consume, I’m glad this is a mini cut though as I could not last too long being this low.

Mini Cut Day 4 Nutrition

Day 4 Overview

Went to Karate again tonight, 3 days in a row. My legs felt a bit tired afterward.

Steps for the day = 10,922

Calories burned for the day (as recorded by Fitbit) = 2,896

Calories consumed for the day = 2,145

Calorie deficit for the day = 751

Mini Cut Day 5 Friday 11th January

Mini Cut Day 5

Weight: – 168.2 lbs

Waist: – 34 ¼ “

Body Fat: 17.8 %

Feeling good today as it’s Friday. I have a bit of a dead leg from Karate last night, I hope this won’t affect my leg session today.

Workout

Legs

Jan 11th Legs

I felt it to today, I managed to lift pretty much the same weight but it was a struggle.

Barbell Squats: – Lowered the weight to 95 Kg, It was hard work but I managed it.

Leg Press:- Using a wider stance trying to work the outside of my thigh more.

Calf Press:- My calves felt like they were going to explode.

Lying Leg Curls: – These were really hard work

Seated Calf Raises: – My calves wanted to give up and walk out by this point.

Nutrition

The reduction in calories has got a lot easier to cope with as the weeks have gone by. Tomorrow I will have a re-feed day where I will eat a few calories extra but still stay in a deficit.

Mini Cut Day 5 Nutrition

Day 5 Overview

Overall not a bad day considering my legs felt so tired. Karate 3 nights in a row really takes it’s toll. It will get easier as I get back into training.

Steps for the day = 9,368

Calories burned for the day (as recorded by Fitbit) = 2,655

Calories consumed for the day = 2,077

Calorie deficit for the day = 578

I did not get my 10,000 steps in today, I did not leave my desk as much. I need to make sure I get up and walk around a bit more.

Calories burned are a bit on the low side as well.

Mini Cut Day 6 Saturday 12th January

Mini Cut Day 6

Weight: -168.2 lbs

Waist: -34 1/4″

Body Fat: – 17.8%

Not a very good night’s sleep last night, we are looking after my dog’s brother and they are both sleeping in our room.

They are huskies and like to play a bit rough.

Today I’m going to have a bit of a re-feed, eat a few extra hundred calories.

Workout

No gym today, but I will be out walking the dogs. Walking huskies is like going to the gym anyway.

Nutrition

Making homemade lasagna today, I’ve never really thought about the calories and macros. It will be interesting to see what they come out as.

LasagnaQtyKcalProteinCarbsFat
Mince Meat1KG170020309
Pasta Sheets1053118108.31.5
Milk600 ml27024.628.86
Cheese100 G33128.60.124
Butter60 G4430.60.649.2
Floor60 G2195.6446.80.78
Total 3494280.44184.690.48
Per serving4873.570.1146.1545.12

I know 873 calories seems a lot but the portion size is huge, I thought it might have been a bit more.

Mini Cut Day 6 Nutrition

Day 6 Overview

Daniella (my wife) and I took the Huskies for a long walk, I think it was about 4.5 miles. I got home and realized I needed milk for the white sauce for the Lasagna.

I thought about using the car to go to the shops but I decided to walk. I wanted to go to a shop that stocked the Grenade Mint dark Choc protein bar.

Steps for the day = 15,522

Calories burned for the day (as recorded by Fitbit) = 3,076

Calories consumed for the day = 2,507

Calorie deficit for the day = 569

I think the extra calories were needed after today’s walking, I think I might have made up my steps for yesterday.

Mini Cut Day 7 Sunday 13th January

Mini Cut Day 7

Weight: -170 lbs

Waist: – 34 ¼”

Body Fat: – 17.8%

I went over by 400 calories yesterday, which is fine. We won’t be going to Karate today, we’re going to take the dogs down to the sand dunes today to give them a good run.

Workout

Walking up and down sand dunes for an hour is a really good workout. My legs were still sore from Friday’s leg session.

The Huskies did not require another walk today – thank goodness.

Nutrition

I treated myself to a small Double Decker chocolate bar. I’ve been looking forward to it all week.

Mini Cut Day 7 Nutrition

Day 7 Overview

Steps for the day =  12,339

Calories burned for the day (as recorded by Fitbit) = 3,222

Calories consumed for the day = 2,145

Calorie deficit for the day = 1077

Mini Cut Day 8 Monday 14th January

Mini Cut Day 8

Weight: -169.8 lbs

Waist: – 34 1/4”

Body Fat: – 17.8%

Start of week 2, my weight has stayed the same but I lost ¼” from my waist. The reason for not losing much weight will be due to my muscles filling up with glycogen again.

I went over on my carbs yesterday thanks to the roast diner and the chocolate bar.

I’m tired today as I had a disturbed sleep with Luna’s brother Ralph jumping on the bed. Luna and Ralph are Huskies and they love to play.

Workout

Chest

Jan 14th Chest

Good workout today, I did not increase the weight, but I did squeeze out an extra rep or 2.

Flat Barbell Press: – Same as last week, but felt strong

Incline Barbell Press:- An extra rep across all 3 sets, really happy

Decline Barbell Press:- Extra rep on the first set, the last 2 sets the same as last week

Cable Flies:-  First 2 set up 1 rep, the 3rd set the same as last week

Seated Calf Raises: – same as last week, just performed a few more reps before pausing

Nutrition

The calorie deficit is a lot easier to handle this week.

Mini Cut Day 8 Nutrition

Day 8 Overview

The battery on my Fit Bit ran out, I was unable to track all my steps and calories.

Steps for the day = 10,122

Calories burned for the day (as recorded by Fitbit) = 2,683

Calories consumed for the day = 2,046

Calorie deficit for the day = 637

Mini Cut Day 9 Tuesday 15th January

Mini Cut Day 9

Weight: – 168.2 lbs

Waist: – 34”

Body Fat: – 15.9%

I had a great night’s sleep last night, no husky jumping on the bed.

The body fat calipers read 11 mm today which puts me at 15.9% body fat, but my scales have me at 17.8%. I’m somewhere in between.

For some reason my Fit Bit did not charge overnight, I had to charge it at work.

Workout

Back

Jan 15th Back

I’m really surprised how well my back session went today, I managed to up the weight on some of the exercises. Such a strong session.

Barbell Deadlift: – I added 5 KG to the bar managed 5 reps for each set.

Seated Rows: –  I managed to increase the weights here too.

Lat Pull Down: – solid 6 reps on the first 2 sets, the 3rd set was tough.

Dumbbell Shrugs: –  6 reps on each set. Felt really good.

Abs: – I used the stand-up Ab crunch machine today, with 16KG.

I’m hoping to get back to 135KG deadlifts within the next 4 weeks.

Nutrition

Not feeling too bad today, when I was researching the calories you need for a mini cut, some articles I read would have me take in only 1800 Calories, I’m not sure I could go that low.

Mini Cut Day 9 Nutrition

Day 9 Overview

Steps for the day = 7,800

Calories burned for the day (as recorded by Fitbit) = 2,579

Calories consumed for the day = 2,095

Calorie deficit for the day = 484

I know that I would have burned more than 2,579 calories as this does not include my walk to work and general moving around.

Mini Cut Day 10 Wednesday 16th January

Mini Cut Day 10

Weight: – 167.4 lbs

Waist: – 34”

Body Fat: – 15.9%

I’ve had another good night’s sleep. My waist was just under 34” this morning, but I’m going to record it as 34 until it’s clearly under 34.

Workout

Shoulders

Jan 16th Shoulders

My strength is increasing even though I’m in a calorie deficit, I did not expect this to happen. At best I was hoping to stay the same with my strength.

Seated Barbell Press: – 1st and 2nd sets increased the reps. 3rd was the same as last week.

Side Lateral Raise:- Up 1 extra rep on each set

Rear Dumbbell Flies:- 8 reps on the first set, increased the weight and managed 5 reps.

Face Pulls:- An extra rep on the 2nd set.

Seated Calf Raises: – I had to rest a few seconds on each set.

Nutrition

I felt a bit hungry tonight, I will need to keep a close eye on my calories to see if I need to increase them a little bit.

Mini Cut Day 10 Nutrition

Day 10 Overview

I felt light headed after work, there is a lot of sickness bugs and colds going around at the moment. I hope I don’t catch anything. My progress is going well, I’m looking to be on this mini cut for about 4 weeks.

Steps for the day =10,210

Calories burned for the day (as recorded by Fitbit) = 2,727

Calories consumed for the day = 2,055

Calorie deficit for the day = 672

Mini Cut Day 11 Thursday 17th January

Mini Cut Day 11

Weight: – 167.4 lbs

Waist: – 33 3/4 “

Body Fat: – 15.9%

I woke up 30 minutes before the alarm today as I was having such a good sleep and thought I missed the alarm. I managed to get back to sleep.

Yes, my waist measured 33 ¾” today. Only another ½” inch to get back to my waist size before Christmas. Why is it easier to put weight on and increase your waist size than to lose it?

Workout

Arms

Jan 17 Workout Arms

Strength is slowly increasing, but my arms have never been my best body part.

EZ Curls: – Back up to 35 KG, very pleased

Tricep V Push Downs:- increased the reps this week

Cross Body Hammer Curls:- Same weight and reps as last week

Tricep Push Downs: – I added 15 KG today, not sure what is going on here, but happy

Reverse Cable Curl: – Upon reps

Incline Sit-Ups: – I do enjoy incline sit-ups.

Nutrition

Mini Cut Day 11 Nutrition

Day 11 Overview

Steps for the day = 8,475

Calories burned for the day (as recorded by Fitbit) = 2,717

Calories consumed for the day =2,094

Calorie deficit for the day = 623

Mini Cut Day 12 Friday 18th January

Mini Cut Day 12

Weight: – 167.4 Lbs

Waist: – 33 ¼”

Body Fat: – 15.9%

Thank crunchy it’s Friday, I’m running out of energy and motivation this week. Leg day, I do enjoy a good leg session.

Workout

Legs

Jan 18th Legs

A very strong session today back up to 100 KG squats. I would love to get up to 110 KG my personal best.

Barbell Squats: – 1st set 8 reps, not a problem. 100 KG felt good

Leg Press: – Increased the rep on the first set. Solid 6 reps on the last 2 sets

Calf Press: – My calves felt like they were going to explode, I get such a pump

Lying Leg Curls: – Felt a lot better than last week.

Seated Calf Raises: – My calves wanted to give up and walk out by this point.

Nutrition

Mini Cut Day 12 Nutrition

Day 12 Overview

Steps for the day = 9990

Calories burned for the day (as recorded by Fitbit) = 2730

Calories consumed for the day = 2,131

Calorie deficit for the day = 599

I cannot believe I was only 10 steps short, I’m disappointed in myself

Mini Cut Day 13 Saturday 19th January

Mini Cut Day 13

Weight: – 167.4 lbs

Waist: – 33 ¼”

Body Fat: –

I have a really busy day today lots of running around, I know I will be shattered by this afternoon.

Workout

I walked the dog twice today, just over an hour for each walk.

Nutrition

Mini Cut Day 13 Nutrition

Day 13 Overview

By 4 PM I was shattered today, I just wanted to sit or lay down and sleep.

Steps for the day = 16,693

Calories burned for the day (as recorded by Fitbit) = 3,174

Calories consumed for the day = 2,017

Calorie deficit for the day = 1,157

Mini Cut Day 14 Sunday 20th January

Mini Cut Day 14

Weight: – 166.8 lbs.

Waist: – 33 ¾”

Body Fat: – 15.8%

I was hoping my waist would have been a bit smaller today, I’ve got another 2 weeks to lose that last ½ “.

I’m feeling very tired today. Daniella went out last night, I waited up for her, it was just before midnight which was good. But for some reason, I had a really bad night’s sleep.

Workout

I only took the dog for one walk today before karate. Karate was really good, I got a bit of a sweat on.

The workout at karate did wake me up.

Nutrition

Mini Cut Day 14 Nutrition

Day 14 Overview

I think I might have overstretched as the right side of my groan is a bit sore.

Steps for the day = 12,316

Calories burned for the day (as recorded by Fitbit) = 3009

Calories consumed for the day =2,276

Calorie deficit for the day = 733

Even though I did not go for the 2nd walk today I still managed to do over 12,000 steps. I wish I could wear my Fitbit to karate to see how many calories I burn and the steps that I do.

Mini Cut Day 15 Monday 21st January

Mini Cut Day 15

Weight: – 166.8 lbs

Waist: – 33 ¾”

Body Fat: – 15.8%

I slept really well last night, I did not want to get up this morning.

I’ve been stuck at 70 KG on the bench press for a while now, I can squeeze out 5 reps and that’s it.

To try and push through I’m going to try 72.5 KG and see what happens. I’ve tried this method on Squats and Dead Lifts which has worked quite well.

I’m going to start the 30-day plank challenge tonight, I will track my progress and see how it goes.

Workout

Chest

Jan 21st Chest

I struggled today, on the first set of the bench press I went straight in at 72.5 KG for 5. I tried 75 KG for the 2nd set I only managed 3 reps. I lowered the weight back down to 72.5 KG

Flat Barbell Press: – 1st set felt ok, I tried 75 KG but no go. The 3rd set I could only manage 4 reps

Incline Barbell Press: – I think because I pushed the weight a bit on the flat bench press the incline was a lot harder.

Decline Barbell Press: – Again struggled a bit here as well

Cable Flies: – The cable flies felt good no problem here

Seated Calf Raises: – I had to rest a couple of seconds to get to 20 reps.

Nutrition

Mini Cut Day 15 Nutrition

Day 14 Overview

Planks for 20 seconds: – hmm not very good started shaking after 5 seconds. Room for improvement I think.

Steps for the day = 10,292

Calories burned for the day (as recorded by Fitbit) = 2,860

Calories consumed for the day = 2,238

Calorie deficit for the day = 622

Mini Cut Day 16 Tuesday 22nd January

Mini Cut Day 16

Weight: – 166.6 lbs

Waist: – 33 ½”

Body Fat: -15.9%

Nice, ¼” off from my waist, must have been the planks from last night, lol. I’m feeling really happy about losing another ¼ “

I’m going to try 130KG deadlifts today, I want to see how it feels.

Workout

Back

Jan 22nd Back

Barbell Deadlift: – I added 5 KG to the bar managed 5 reps for 1st set and 4 on the 2nd and 3rd

Seated Rows: –  5 reps for each set, back still felt good after the deadlifts

Lat Pull Down: – Same weight and reps as last week

Dumbbell Shrugs: –  I went straight in on 86 KG, up on last week.

Abs: – I used the stand-up Ab crunch machine today, with 16KG.

Nutrition

Mini Cut Day 16 Nutrition

Day 16 Overview

Planked for 20 Seconds: – I worked my core in my gym session today and in the evening had a 1-hour karate session. Started shaking at 8 seconds tonight.

Steps for the day = 10,331

Calories burned for the day (as recorded by Fitbit) = 2,992

Calories consumed for the day = 2,215

Calorie deficit for the day = 777

Mini Cut Day 17 Wednesday 23rd January

Mini Cut Day 17

Weight: – 166.6 lbs

Waist: – 33 ½”

Body Fat: – 15.8 %

I had to get up around 03.00 this morning to go to the toilet. I did not want to wake up this morning.

I took a picture last night, as I want to track my progress for the 30-day plank challenge. I can see that my waist is pulling in a bit. I just don’t look good in pictures, I don’t know why.

Workout

Shoulders

Jan 23rd Shoulders

No progress this week, but on the bright side, I did not have to lower the weights or reps.

Seated Barbell Press: – No change from last week

Side Lateral Raise: – No change from last week

Rear Dumbbell Flies: – No change from last week

Face Pulls: – No change from last week

Seated Calf Raises: – I had to rest a few seconds on each set.

Nutrition

Mini Cut Day 17 Nutrition

Day 17 Overview

When I got home, I was feeling a bit light-headed, I thought it was down to me being hungry.

But I still felt light-headed after eating. I was unable to make it to Karate tonight. I laid down for a bit and relaxed. My light headiness started to lift.

Planked for 30 seconds: – Started shaking at 10 seconds

Steps for the day = 11,599

Calories burned for the day (as recorded by Fitbit) = 2,832

Calories consumed for the day =2,010

Calorie deficit for the day = 822

Mini Cut Day 18 Thursday 24th January

Mini Cut Day 18

Weight: – 165.8 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8%

I had a really good night’s sleep, did not want to get up this morning.

Yes, back down to 33 ¼” on my waist. Now the interesting thing is last year when I was 33 ¼” waist my body fat calipers had me at 14% but my scales had me at 18.8% body fat.

At the moment, my scales have me at 17.4% body fat and the calipers 15.8 %

Workout

Arms

Jan 24th Arms

EZ Curls: – I struggled with 35KG but I did manage to squeeze out the reps

Tricep V Push Downs: – 1st and 2nd set 7 reps and 6 reps for the 3rd set. Felt strong

Cross Body Hammer Curls: – I don’t seem to be able to get past 5 reps for each set.

Tricep Push Downs: – Upon weight this week and 6 reps for each set

Reverse Cable Curl: – Same as last week

Incline Sit-Ups: – Sit-ups felt good

Nutrition

I’m feeling a bit hungry tonight, I’m keeping a close eye on my nutrition, weight and body fat.

Mini Cut Day 18 Nutrition

Day 18 Overview

Planked for 30 seconds: – Started shaking at 10 seconds, I worked my core in the gym today.

Steps for the day = 10,194

Calories burned for the day (as recorded by Fitbit) = 2,666

Calories consumed for the day = 2,094

Calorie deficit for the day = 572

Mini Cut Day 19 Friday 25th January

Mini Cut Day 19

Weight: – 165 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8%

Another good night’s sleep, I cannot believe it’s Friday already. My body fat percentage is dropping according to my scales, it now tells me I’m at 17.2%.

I’ve found in the past with my scales and body fat calipers there is about a 1% difference, that was when I first started training properly back in 2016.

Workout

Legs

During my warm-up sets on the squats, I got to 80 KG, and my hip flexor started hurting. I overstretched last Sunday in the warm-up in Karate. My hip flexor had been feeling good all week.

I did not train legs today but instead worked my chest a bit, checking my form on the bench press.

Nutrition

Day 19 Overview

Planked for 40 seconds: – Started shaking at 10 seconds but felt good.

I’m really disappointed that I did not get to 10,000 steps today. For some reason on Fridays, I don’t always make 10,000 steps.

Steps for the day = 9,888

Calories burned for the day (as recorded by Fitbit) = 2,678

Calories consumed for the day = 2,231

Calorie deficit for the day = 447

Mini Cut Day 20 Saturday 26th January

Mini Cut Day 20

Weight: – 165 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8%

I’m sleeping so much better lately, which is really good. I’m going to try a bit harder in watching what I eat today. I do find it harder at the weekends.

Workout

Out with the dog twice today. I won’t be doing the plank challenge today as it is a rest day.

Nutrition

Under on Calories but slightly over on carbs. I do seem to eat more carbs at the weekend.

Day 20 Overview

At least today I made up for the lack of steps from yesterday.

Steps for the day = 13,324

Calories burned for the day (as recorded by Fitbit) = 3070

Calories consumed for the day = 1,990

Calorie deficit for the day = 1,080

Mini Cut Day 21 Sunday 27th January

Mini Cut Day 21

Weight: – 165 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8 %

The girls had a friend sleepover last night, we won’t be going to karate today.

Workout

As I already mentioned no karate today, but out twice walking the dog.

Nutrition

Slow-cooked a nice roast beef today, I sealed the meat first before placing it in the slow cooker.

Mini Cut Day 21 Nutrition

Day 21 Overview

Planked for 45 seconds: – Started shaking at 11 seconds. Felt good

Steps for the day = 15,003

Calories burned for the day (as recorded by Fitbit) = 2,934

Calories consumed for the day = 1,900

Calorie deficit for the day = 1,034

Mini Cut Day 22 Monday 28th January

Mini Cut Day 22

Weight: – 165 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8%

Very good night’s sleep, feeling ready to go.

I’m noticing now that my strength is starting to suffer a bit. I’m still managing to lift the same weight but it is getting harder.

I think in the next few days my waist will drop to 33” as it was slightly under 33 ¼” today.

Workout

Chest

Jan 28th Chest

Tough workout today, but I felt good.

Flat Barbell Press:  – 2nd and 3rd sets down on reps

Incline Barbell Press: – Again 2nd and 3rd sets down on reps

Decline Barbell Press: – 1st set up 1 rep. 2nd and 3rd sets the same

Cable Flies: – Same reps as last week for all sets

Seated Calf Raises: – I don’t need to pause during sets now.

Nutrition

Mini Cut Day 22 Nutrition

Day 22 Overview

Planked for 45 seconds: – Started shaking at 14 seconds. Getting better.

Steps for the day (as recorded by Fitbit) = 9,896

Calories burned for the day (as recorded by Fitbit) = 2,720

Calories consumed for the day = 2,094

Calorie deficit for the day = 626

Mini Cut Day 23 Tuesday 29th January

Mini Cut Day 23

Weight: – 165 lbs.

Waist: – 33 ¼”

Body Fat: – 15.8%

I had to get up around 12:30 last night as I needed the toilet, I don’t feel tired this morning which is good.

My waist is so close to being 33” I think tomorrow I will get there.

Workout

Back

Jan 29th Back

Really good workout today, but my sets are getting harder.

Barbell Deadlift: – No change from last week, same reps for each set

Seated Rows: – No change from last week, same reps for each set

Lat Pull Down: – No change from last week, same reps for each set

Dumbbell Shrugs: – 1st Set up 1 rep. 2nd and 3rd same as last week.

Weighted abs crunch: – Felt it in my core today.

Nutrition

I went over my target calories today by 364, I’m still under for the day but not by much.

Mini Cut Day 23 Nutrition

 

Day 23 Overview

Planked for 60 seconds: – Started shaking at 16 seconds.  I had done 3 sets of weighted abs crunches and had a Karate training session.

I started taking ZMA tonight.

ZMA is made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy

Steps for the day = 10,064

Calories burned for the day (as recorded by Fitbit) = 2,831

Calories consumed for the day = 2,454

Calorie deficit for the day = 377

Mini Cut Day 24 Wednesday 30th January

Mini Cut Day 24

Weight: – 165 lbs.

Waist: – 33”

Body Fat: – 15.8%

What a crap night’s sleep, I had to get up at 12.30 for the toilet then at 3.30 the dog needed the toilet.

To top it off we had to keep the cat in as we have to take him to the vets for his annual injections. He was not a happy boy and was making a lot of noise last night

On the plus side, I made it to 33” for my waist

Workout

Shoulders

Jan 30th Shoulders

Stronger this week, squeezed out a few extra reps.

Seated Barbell Press:  – 1st Set down 1 rep, 2nd set the same. Somehow 3rd set up 2 reps.

Side Lateral Raise: – 1st Set up 1 rep. 2nd and the 3rd set the same as last week.

Rear Dumbbell Flies: – 1st Set no change, 2nd set up 1 rep and 3rd set no change as last week

Face Pulls: – No change from last week

Seated Calf Raises: – I had to rest a couple of seconds on each set.

Nutrition

I went over my calorie target by 237 today. I need to get on top of this.

Mini Cut Day 24 Nutrition

Day 24 Overview

We went to karate tonight, really good session a bit of sparing and then kata, I got a sweat on. Definitely burnt a few hundred calories tonight.

Planked for 60 seconds: started shaking at 16 seconds but it is only ever so slightly.

Steps for the day = 10,144

Calories burned for the day (as recorded by Fitbit) = 2,815

Calories consumed for the day = 2,327

Calorie deficit for the day = 488

Mini Cut Day 25 Thursday 31st January

Mini Cut Day 25

Weight: – 165 lbs.

Waist: – 33”

Body Fat: – 15.8%

I did not wake up once last night, such a good night’s sleep.

My body fat calipers read just under 10 mm which would place me around 14% body fat. My scales are still reading 16.9%.

Workout

Arms

Jan 31st Arms

Not too bad today, not much change from last week.

EZ Curls: – No change from last week.

Tricep V Push Downs:- No change from last week.

Cross Body Hammer Curls:- Up 1 rep on each set.

Tricep Push Downs: – No change from last week.

Reverse Cable Curl: – No change from last week.

Weighted abs crunch: – No change from last week.

Nutrition

Only over by 4 calories today.

Mini Cut Day 25 Nutrition

Day 25 Overview

Went to Karate again tonight, 3 days in a row. My legs felt a bit tired afterward.

Planked for 60 seconds: – Started shaking at 18 seconds. I had performed 3 sets weighted abs crunches

Steps for the day = 12,204

Calories burned for the day (as recorded by Fitbit) = 3,139

Calories consumed for the day = 2,094

Calorie deficit for the day = 1,045

Mini Cut Day 26 Friday 1st February

Mini Cut Day 26

Weight: – 165 lbs.

Waist: – 33”

Body Fat: – 15.8%

Another good night’s sleep last night, I wonder if it is anything to do with the ZMA.

Workout

Legs

Feb 1st Legs

Today I’m not going to do squats as my hip flexor was hurting a bit last night. I will try the hack Squats instead.

Not a bad workout today.

Hack Squats: – My hip flexor felt ok

Leg Press:- Down on reps on all sets

Calf Press:- No change from 2 weeks ago

Lying Leg Curls: – No change from 2 weeks ago

Seated Calf Raises: – I did not have to pause on the sets.

Nutrition

Mini Cut Day 26 Nutrition

Day 26 Overview

Well under on my steps today and calories. Not sure what is going on here.

Steps for the day = 8,462

Calories burned for the day (as recorded by Fitbit) = 2,557

Calories consumed for the day = 2,200

Calorie deficit for the day = 357

Mini Cut Day 27 Saturday 2nd February

Mini Cut Day 27

Weight: – 165 lbs.

Waist: – 33”

Body Fat: – 15.8%

Workout

I did not take the dog for a walk today, Daniella took her for a run down the sand dunes. I walked into town with my eldest.

We went to the Cinema and watched How to Train Your Dragon 3: The Hidden World. I was really good and did not have any treats in the cinema.

However, we did go to TGI Friday’s for dinner.

Nutrition

I’ve tried to find the nutritional values online for the meal I had TGI Friday’s, but I’ve been unable to find them.

Mini Cut Day 27 Nutrition

Day 27 Overview

Steps for the day = 13,109

Calories burned for the day (as recorded by Fitbit) = 3,059

Calories consumed for the day = Not able to get the full values for today.

Calorie deficit for the day =

Mini Cut Day 28 Sunday 3rd February

Mini Cut Day 28

Weight: – 165 lbs.

Waist: – 33”

Body Fat: – 15.8%

I don’t like Sunday morning’s as I have to get up around 08:00 and take the dog for a walk before we go to Karate. As I’m not fully awake and my dog knows it the walk is a bit rushed and she pulls a little bit more.

Once I’m home there is then a mad rush to have breakfast and get ready for Karate. By the time I get to Karate, I feel tired. Afterward, though I’m buzzing.

Workout

Walked the dog twice today and 2-hour Karate session.

Nutrition

Under on calories today.

Mini Cut Day 28 Nutrition

Day 28 Overview

I was well under on calories today, I did not feel very hungry.

Steps for the day = 11,989

Calories burned for the day (as recorded by Fitbit) = 2,785

Calories consumed for the day = 1,791

Calorie deficit for the day = 994

Mini Cut Day 29 Monday 4th February

Mini Cut Day 29

Weight: – 165 lbs.

Waist: – 33″

Body Fat: – 15.8%

It took me a while to fall asleep last night, not sure why. I don’t feel too bad this morning.

My weight is the same as last week, but this morning my waist measured just under 33” hopefully in the next day or 2 it will be 32 ¾”.

At the moment I’m losing ¼” a week. I’m going to continue on this cut for another 2 weeks. That will be 6 weeks in total.

Workout

Chest

Feb 4th Chest

Tough workout today, but I felt good. I’m determined not to drop the weight. But this calorie deficit is making it harder to maintain the weight and reps

Flat Barbell Press:  – No change from last week.

Incline Barbell Press: – No change from last week.

Decline Barbell Press: – No change from last week.

Cable Flies: – No change from last week.

Seated Calf Raises: –

Nutrition

No idea what I wanted for dinner tonight, none of us knew what we wanted. I just cooked up some burgers and a ham sandwich.

Mini Cut Day 29 Nutrition

Day 29 Overview

Steps for the day (as recorded by Fitbit) = 10,037

Calories burned for the day (as recorded by Fitbit) = 2,730

Calories consumed for the day = 2,221

Calorie deficit for the day = 509

Mini Cut Day 30 Tuesday 5th February

Mini Cut Day 30

Weight: – 164.8 lbs.

Waist: – 32 ¾”

Body Fat: – 15.8%

Good night’s sleep last night, which I’m pleased with as I have a training course today. I hope we get an hour for lunch, so I can go to the gym.

Workout

Back

Feb 5th Back

Same as last week, it was a tough work out. I was determined not to decrease the weights.

Barbell Deadlift: – No change from last week.

Seated Rows: – No change from last week.

Lat Pull Down: – No change from last week.

Dumbbell Shrugs: – No change from last week.

Abs: – weighted crunches today

Nutrition

Mini Cut Day 30 Nutrition

Day 30 Overview

Planked for 120 seconds: – Ok 2 minutes that was daunting. I am wondering how I’m going to manage 5 minutes by the end. But started shaking at 30 seconds.  3 Sets of weighted crunches at the gym and karate in the evening

Steps for the day = 10,441

Calories burned for the day (as recorded by Fitbit) = 2,698

Calories consumed for the day = 1,917

Calorie deficit for the day = 781

Mini Cut Day 31 Wednesday 6th February

Mini Cut Day 31

Weight: – 164.4 lbs.

Waist: – 32 ¾”

Body Fat: – 15.8%

My waist measured just under 32 ¾“ and the body fat calipers were close to the 9 mm measurement. It looks like I might get to 32 ½” waist sooner than I thought.

Workout

Shoulders

Feb 6th Shoulders

Not a bad workout today. I’m looking forward to finishing this cut.

Seated Barbell Press: – 1st set same as last week, both the 2nd and 3rd sets down in reps.

Side Lateral Raise: – No change from last week

Rear Dumbbell Flies: – No change from last week

Face Pulls: – No change from last week

Standing Calf Raises:  – No change from last week

Nutrition

Mini Cut Day 31 Nutrition

Day 31 Overview

Planked for 120 Seconds: – 2 minutes again not too bad tonight. Slight shaking at 30 seconds.

Well under the 10,000 steps for today. Not happy about that.

Steps for the day = 9,489

Calories burned for the day (as recorded by Fitbit) = 2,681

Calories consumed for the day = 2,148

Calorie deficit for the day = 533

Mini Cut Day 32 Thursday 7th February

Mini Cut Day 32

Weight: – 164.4 lbs.

Waist: – 32 ¾”

Body Fat: – 15.8%

So close to getting to 32 ½” for my waist.

Feeling good this morning, ready to go. I’m really happy with the way my mini cut is going.

Workout

Arms

Feb 7th Arms

I’m really trying not to drop the weights for my sets and making sure I’m getting the reps in for each set.

EZ Curls: – No change from last week

Tricep V Push Downs: – No change from last week

Cross Body Hammer Curls: – No change from last week

Tricep Push Downs: – No change from last week

Reverse Cable Curl: – No change from last week

Incline Sit-Ups: – I performed the sits up with a 10KG plate

Nutrition

Mini Cut Day 32 Nutrition

Day 32 Overview

Steps for the day = 10,213
Calories burned for the day (as recorded by Fitbit) = 2,825

Calories consumed for the day = 2,043

Calorie deficit for the day = 782

Mini Cut Day 33 Friday 8th February

Mini Cut Day 33

Weight: – 164 lbs.

Waist: – 32 1/2”

Body Fat: 15.8%

Feeling good today, a little bit tired but nothing too bad. I did have to get up to go to the toilet last night around 01:00.

I have noticed that since I stopped using Creatine I’m not needing to go to the toilet as much during the night.

1 week left of this 6-week mini cut, I’m going to aim for a 32” waist.

Workout

Legs

Feb 8th Legs

Good workout, really looking forward to eating a bit more and gaining some strength back.

Hack Squats: – This week 3 set of 50Kg for reps each

Leg Press:- No change from last week

Calf Press:- No change from last week

Lying Leg Curls: – No change from last week

Seated Calf Raises: – No change from last week

Nutrition

Mini Cut Day 33 Nutrition

Day 33 Overview

My fit bit ran out of battery, which means my steps and calories are out today.

Steps for the day = 7,452

Calories burned for the day (as recorded by Fitbit) = 2,451

Calories consumed for the day = 2,299

Calorie deficit for the day = 152

Mini Cut Day 34 Saturday 9th February

Mini Cut Day 34

Weight: – 163.6 lbs.

Waist: – 32 1/2”

Body Fat: 15.8%

My dog was a bit restless last night, which meant I did not get a very good night’s sleep.

Don’t have too much planned for today, I need to pop into town with my girls.

Workout

No much exercise today, took Luna for a walk and popped into town not for long though. Luna did not want to go for a 2nd walk today.

Nutrition

Mini Cut Day 34 Nutrition

Day 34 Overview

Steps for the day = 9,545

Calories burned for the day (as recorded by Fitbit) = 2,630

Calories consumed for the day = 1,954

Calorie deficit for the day = 676

Mini Cut Day 35 Sunday 10th February

Mini Cut Day 35

Weight: – 163.2 lbs.

Waist: – 32 1/2”

Body Fat: 15.8%

My waist measured just under 32 ½”, I did not expect this.

I’m going to slow-cook a roast beef today, I will seal it first and pop it in the slow cooker before Karate.

Workout

Took Luna for a walk before Karate, I don’t enjoy these rushed walks on Sunday mornings.

I could not go to Karate today, just as we were about to leave my wife started to feel ill. I know I could have gone but as we share the household duties it means I will need to get more done today and just won’t have the time.

I did take Luna out for a 2nd walk.

Nutrition

As we had an early dinner I just did not feel hungry tonight. I could not face eating anything.

Mini Cut Day 35 Nutrition

Day 35 Overview

I was well under on my calories today, I was under on my BMR calories. I don’t recommend going below your BMR calories. It won’t hurt for once.

Steps for the day = 11,823

Calories burned for the day (as recorded by Fitbit) = 2,655

Calories consumed for the day = 1,389

Calorie deficit for the day =  1,266

Mini Cut Day 36 Monday 11th February

Mini Cut Day 36

Weight: – 162.8 lbs.

Waist: – 32 1/4″

Body Fat: – 13.8%

Start of the last week of my mini cut. My goal for my mini cut, I wanted to get back down to a waist size of 33”.

I’m really happy with my results, let’s see what happens for the rest of the week.

Workout

Chest

Feb 11th Chest

I’m really struggling now, I’m determined not to lower the weight and just push through.

For the standing leg raises I do lower the weight as I’m trying 3 different feet position to target all of the calf muscle. I’m performing 10 raps for each foot position

Flat Barbell Press:  – No change from last week

Incline Barbell Press: – No change from last week

Decline Barbell Press: – No change from last week

Cable Flies: – No change from last week

Seated Calf Raises: – lowered the weight and upped the reps

Nutrition

Mini Cut Day 36 Nutrition

Day 36 Overview

Steps for the day (as recorded by Fitbit) = 10,597

Calories burned for the day (as recorded by Fitbit) = 2,776

Calories consumed for the day =  2,117

Calorie deficit for the day = 659

Mini Cut Day 37 Tuesday 12th February

Mini Cut Day 37

Weight: – 162.5 Lbs.

Waist: – 32 ¼ “

Body Fat: – 13.8%

Good night’s sleep, feeling good this morning considering we had to get up 25 minutes earlier.

I’m looking forward to ending this cut, I’ve reached a bit of a plateau.

Workout

Back

Feb 12th Back

I did not have the energy today, but I gave my workout my all.

Barbell Deadlift: – No Change from Last Week

Seated Rows: – No Change from Last Week

Lat Pull Down: – No Change from Last Week

Dumbbell Shrugs: – No Change from Last Week

Weighted abs crunch: – It’s been a long time since I’ve performed incline Weighted Crunches, felt very good.

Nutrition

Mini Cut Day 37 Nutrition

Day 37 Overview

Steps for the day = 10,488

Calories burned for the day (as recorded by Fitbit) = 2,928

Calories consumed for the day = 2,094

Calorie deficit for the day = 834

Mini Cut Day 38 Wednesday 13th February

Mini Cut Day 38

Weight: – 162.3 Lbs.

Waist: – 32 ¼ “

Body Fat: – 13.8%

Bit of a restless night’s sleep, I did have to get up to go to the toilet. I did manage to get back to sleep. My waist is just under 32 ¼”.

Workout

Shoulders

Feb 13th Shoulders

I’m pleased that I’ve not had to decrease the weights for my shoulder workouts, considering I have existing injuries with my shoulders that I’m working on to fix.

Seated Barbell Press: – No change from last week

Side Lateral Raise: – No change from last week

Rear Dumbbell Flies: – No change from last week

Face Pulls: – No change from last week

Standing Calf Raises:  – No change from last week

Nutrition

Mini Cut Day 38 Nutrition

Day 38 Overview

I’ve not planked for a few days now, I’m trying to plank before bed but I’m finding it difficult at this time of night. I’m going to start the challenge again but this time plank earlier in the evening.

Steps for the day = 11,017

Calories burned for the day (as recorded by Fitbit) = 2,809

Calories consumed for the day = 2,232

Calorie deficit for the day = 577

Mini Cut Day 39 Thursday 14th February

Mini Cut Day 39

Weight: – 162.3 Lbs.

Waist: – 32 ¼ “

Body Fat: – 13.8%

Not a very good night’s sleep my dog was restless again, we took her to the vets the other day to find out she has an ear infection. So it’s understandable she is a bit restless.

I’m taking a de-load week next week, which is a week off from the gym. I take a de-load week every 6 – 8 weeks depending on how my body feels.

Workout

Arms

Feb 14th Arms

I’m really trying not to drop the weights for my sets and making sure I’m getting the same amount of reps in for each set.

EZ Curls: – No change from last week

Tricep V Push Downs: – No change from last week

Cross Body Hammer Curls: – No change from last week

Tricep Push Downs: – No change from last week

Reverse Cable Curl: – No change from last week

Incline Sit-Ups: – I performed the sits up with a 10KG plate

Nutrition

Mini Cut Day 39 Nutrition

Day 39 Overview

Steps for the day = 11,243

Calories burned for the day (as recorded by Fitbit) = 2,896

Calories consumed for the day = 1,990

Calorie deficit for the day = 906

Mini Cut Day 40 Friday 15th February

Mini Cut Day 40

Weight: – 162 lbs.

Waist: – 32”

Body Fat: – 13.8%

Last day of the cut.

I got woken up by my dog around five as she needed the toilet, it looks like she has a dodgy tummy now. Poor Luna.

Down to 32″ waist measured around my navel (Belly Button), I was not aiming for 32″, but I’m over the moon.

What I find strange, before Christmas, I weight around 172 lbs. 13.8% body fat and 33 1/4″ waist. I can see a lot more definition now.

Workout

Today I’m not going to do squats as my hip flexor was hurting a bit last night. I will try the hack Squats instead.

Legs

Hack Squats: – My hip flexor felt ok

Leg Press:- Down on reps

Calf Press:- No change from 2 weeks ago

Lying Leg Curls: – No change from 2 weeks ago

Seated Calf Raises: – I did not have to pause on the sets.

Nutrition

Mini Cut Day 9 Nutrition

Day 40 Overview

Steps for the day = 14,082

Calories burned for the day (as recorded by Fitbit) = 2,968

Calories consumed for the day = 2,095

Calorie deficit for the day = 405

6 Week Mini Cut Overview

I started the cut at 170 lbs. @ 17.8% bodyfat with a lean mass of 140 lbs. I’ve managed to lose 8 lbs. of body fat, drop 2 1/2 “on my waist, and at the same time keeping all my muscle.

I don’t think I could ask for anything more. This is my best mini cut to date. Now I can use the same plan when I need to perform another mini cut, for example leading up to the summer.

I tried a mini cut a couple of years ago and went it all wrong; I swore to myself that I would never perform a mini cut again.

This time I had performed a bit more research and planned this cut. I’m glad I did as this time around I got it right.

My diet has gone well; I’ve managed to stay in a calorie deficit. The only day that I might have gone over was when we went to TGI Fridays for dinner.

Photos

These are mine before and after photos of my mini cut. I know these might not look like all the other before and after photos that you see all over the internet. You know the ones of people looking ripped after a short period of time. My photos are unedited and show realistic results on what to expect for the average person.

Front View

Mini Cut Front View Before And After

I know the pictures have been taken from different angles, but you can see a bit of definition.

Side View

Mini Cut Side View Before And After

The side view shows the results a lot better, you can see the definition around my core and a reduction in belly fat.

Back View

Mini Cut Back View Before And After

In the back view, you can see the v taper is a lot more defined. I’ve also managed to build up some muscle on my left shoulder. I injured my left shoulder many years ago Ice skating.

Measurements

As expected, the measurements are down as I lost 8 lbs. of fat. Now it’s time to add some muscle to get the measurement back up.

 6th January 201916th FebruaryDifference
Weight170 lbs.162 lbs.-8 lbs.
Body Fat17.80%13.80%-4%
Right Bicep14 1/3″14″– 1/3″
Right Forearm11 1/2″11 1/4″– 1/4″
Left Bicep14 1/4″14″– 1/4″
Left Forearm11 1/2″11 1/4″– 1/4″
Chest41 1/2″41 1/2″0
Shoulders47 3/4″47″– 3/4″
Waist34 1/2″32″– 2 1/2″
Right Thigh22 1/2″22″– 1/2″
Right Calf15 1/4″15– 1/4″
Left Thigh22 1/2″221 1/2″
Left Calf15 1/4″15– 1/4″

Strength

Generally, on a cut and trying to lose weight, your strength decreases a bit typically. The strength decrease is caused by the lack of calories and the energy your body requires.

Toward the end of the mini cut, I did start to notice my workouts were starting to get harder. Also, my energy level had dropped, as well.

As this was a mini cut over six weeks, I did not lose any strength, seven of my exercises I had increased the weights. If I had continued the cut for another six to eight weeks, I would have started to lose strength and had to decrease the weight.

Chest

ExerciseStarting WeightFinishing WeightDifference
Flat Barbell Press70 KG72.5 KG+2.5 KG
Incline Barbell Press60 KG60 KG0
Decline Barbell62.5 KG62.5 KG0
Cable Flies10 KG10 KG0

Back

ExerciseStarting WeightFinishing WeightDifference
Dead Lifts120 KG130 KG+10 KG
Seated Rows60 KG65 KG5
Lat Pull Down55 KG55 KG0
Dumbbell Shrugs81 KG86 KG+5 KG

Shoulders

ExerciseStarting WeightFinishing WeightDifference
Seated Barbell Press45 KG45 KG0
Side Lateral Raise10 KG10 KG0
Rear Dumbbell Flies10 KG12.5 KG+2.5
Face Pulls50 KG50 KG0

Arms

ExerciseStarting WeightFinishing WeightDifference
EZ Curls32.5 KG35 KG+ 2.5 KG
Triceps V Push Downs55 KG55 KG0
Cross Body Hammer Curls40 Lbs.40 Lbs.0
Triceps Push Downs30 KG50 KG20 KG
Reverse Cable Curl40 KG40 KG0

Legs

ExerciseStarting WeightFinishing WeightDifference
Barbell Squats95 KG95 KG0
Leg Press200 KG200 KG0
Calf Press100 KG100 KG0
Lying Leg Curls55 KG55 KG0
Seated Calf Raises30 KG30 KG0
Standing Calf Raises20 KG20 KG0
Hack Squats40 KG50 KG+ 10 KG

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