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.
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.
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.
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.
- 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.
- 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!
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 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
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
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.
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
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
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.
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
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
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.
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
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
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.
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
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
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.
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
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.
| Lasagna | Qty | Kcal | Protein | Carbs | Fat |
| Mince Meat | 1KG | 1700 | 203 | 0 | 9 |
| Pasta Sheets | 10 | 531 | 18 | 108.3 | 1.5 |
| Milk | 600 ml | 270 | 24.6 | 28.8 | 6 |
| Cheese | 100 G | 331 | 28.6 | 0.1 | 24 |
| Butter | 60 G | 443 | 0.6 | 0.6 | 49.2 |
| Floor | 60 G | 219 | 5.64 | 46.8 | 0.78 |
| Total | 3494 | 280.44 | 184.6 | 90.48 | |
| Per serving | 4 | 873.5 | 70.11 | 46.15 | 45.12 |
I know 873 calories seems a lot but the portion size is huge, I thought it might have been a bit more.
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
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.
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
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
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.
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
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
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.
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
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
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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.
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
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
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
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
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
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.
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
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
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.
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
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
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.
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
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
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
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
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.
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
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.
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
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
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
I know the pictures have been taken from different angles, but you can see a bit of definition.
Side View
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
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 2019 | 16th February | Difference | |
| Weight | 170 lbs. | 162 lbs. | -8 lbs. |
| Body Fat | 17.80% | 13.80% | -4% |
| Right Bicep | 14 1/3″ | 14″ | – 1/3″ |
| Right Forearm | 11 1/2″ | 11 1/4″ | – 1/4″ |
| Left Bicep | 14 1/4″ | 14″ | – 1/4″ |
| Left Forearm | 11 1/2″ | 11 1/4″ | – 1/4″ |
| Chest | 41 1/2″ | 41 1/2″ | 0 |
| Shoulders | 47 3/4″ | 47″ | – 3/4″ |
| Waist | 34 1/2″ | 32″ | – 2 1/2″ |
| Right Thigh | 22 1/2″ | 22″ | – 1/2″ |
| Right Calf | 15 1/4″ | 15 | – 1/4″ |
| Left Thigh | 22 1/2″ | 22 | 1 1/2″ |
| Left Calf | 15 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
| Exercise | Starting Weight | Finishing Weight | Difference |
| Flat Barbell Press | 70 KG | 72.5 KG | +2.5 KG |
| Incline Barbell Press | 60 KG | 60 KG | 0 |
| Decline Barbell | 62.5 KG | 62.5 KG | 0 |
| Cable Flies | 10 KG | 10 KG | 0 |
Back
| Exercise | Starting Weight | Finishing Weight | Difference |
| Dead Lifts | 120 KG | 130 KG | +10 KG |
| Seated Rows | 60 KG | 65 KG | 5 |
| Lat Pull Down | 55 KG | 55 KG | 0 |
| Dumbbell Shrugs | 81 KG | 86 KG | +5 KG |
Shoulders
| Exercise | Starting Weight | Finishing Weight | Difference |
| Seated Barbell Press | 45 KG | 45 KG | 0 |
| Side Lateral Raise | 10 KG | 10 KG | 0 |
| Rear Dumbbell Flies | 10 KG | 12.5 KG | +2.5 |
| Face Pulls | 50 KG | 50 KG | 0 |
Arms
| Exercise | Starting Weight | Finishing Weight | Difference |
| EZ Curls | 32.5 KG | 35 KG | + 2.5 KG |
| Triceps V Push Downs | 55 KG | 55 KG | 0 |
| Cross Body Hammer Curls | 40 Lbs. | 40 Lbs. | 0 |
| Triceps Push Downs | 30 KG | 50 KG | 20 KG |
| Reverse Cable Curl | 40 KG | 40 KG | 0 |
Legs
| Exercise | Starting Weight | Finishing Weight | Difference |
| Barbell Squats | 95 KG | 95 KG | 0 |
| Leg Press | 200 KG | 200 KG | 0 |
| Calf Press | 100 KG | 100 KG | 0 |
| Lying Leg Curls | 55 KG | 55 KG | 0 |
| Seated Calf Raises | 30 KG | 30 KG | 0 |
| Standing Calf Raises | 20 KG | 20 KG | 0 |
| Hack Squats | 40 KG | 50 KG | + 10 KG |
