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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php ----------------------------------------------------------------------------- Videos Referenced: How To Transition From Cutting To Bulking: https://www.youtube.com/watch?v=N2CmPgg0iik Losing Strength On A Cut? 5 Quick Fixes: https://www.youtube.com/watch?v=77iq-JbBZ2A ----------------------------------------------------------------------------- How To Calculate Calorie Maintenance Level: Option #1: Body Weight Multiplier Simply multiply your body weight in pounds by one of the following activity multipliers: Sedentary = 14 (little to no exercise) Lightly Active = 14.5 (light exercise: 1-3 days a week) Moderately Active = 15 (moderate exercise: 3-5 days a week) Very Active = 15.5 (intense exercise: 6-7 days a week) Extremely Active = 16 (intense daily exercise and strenuous physical job) Option #2: Harris Benedict Formula Step #1: Calculate your basal metabolic rate (BMR) which is the number of calories burned at rest: Men: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Women: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 Step #2: Take that number and multiply it by your activity level: Sedentary = 1.2 (little to no exercise) Lightly Active = 1.375 (light exercise: 1-3 days a week) Moderately Active = 1.55 (moderate exercise: 3-5 days a week) Very Active = 1.725 (intense exercise: 6-7 days a week) Extremely Active = 1.9 (intense daily exercise and strenuous physical job) Option #3: Katch Mcardle Formula: Same steps as Harris Benedict, except use the following BMR equation: BMR = 370 + (9.79 x Lean Mass in pounds) ----------------------------------------------------------------------------- Video Summary: Mini Cut Guide: How To Lose Fat While Bulking http://www.SeanNal.com/articles/training/mini-cut-guide.php ** What Is A Mini Cut? Any time you maintain a calorie surplus over time in order to build muscle, you'll always gain some fat along with it. This is a normal part of focused bulking and is to be expected. A mini cut is a brief fat loss phase that is performed during a bulk in order to keep body fat levels under control so that you can continue to gain muscle while staying lean. ** When Is The Best Time To Do A Mini Cut? This is partly personal preference since it depends on your goals and how much fat you're comfortable carrying. That said, if you're going for the typical "aesthetic" body (meaning decent muscular development but also staying relatively lean), a mini cut would be appropriate any time your body fat percentage starts to drift beyond the 15% mark. ** How To Mini Cut #1 - Go straight from your calorie surplus right into a calorie deficit. You don't need to do a drawn out bulking to cutting transition phase, since your goal is to be as efficient as possible and drop the fat quickly so that you can go right back to bulking. #2 - A standard deficit of 500 calories below maintenance will work well in most cases. If you want to be a bit more aggressive and lose fat faster, going as high as 750 calories below maintenance is also acceptable if you're willing to tough it out. Mini cuts are short in duration, so muscle loss won't be a concern. #3 - Maintain your deficit for 2-6 weeks depending on how much fat you want to lose. #4 - When your mini cut has ended, go back to eating at your calorie maintenance level for one week. Allow your weight to stabilize, and then resume clean bulking by moving into your calorie surplus. As you can see, mini cutting is a fairly straightforward process but is a useful tool in order to lose fat while bulking so that you can make consistent gains while staying lean. P.S. If you found these clean bulking tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
