Conclusion of 6 week Mini Cut: Results and Analysis

My previous posts on the subject: Part 1 Part 2 Part 3 Part 4

Six weeks ago, I started a 6 week Mini Cut. This was an experiment meant to test a handful of factors.

1. The effects of my reverse diet.
2. My ability to return to a deficit after a prolonged period of lower controlled eating.
3. Whether or not my first, long cut, was a fluke, or genuine control.

The Data:

Starting Weight: 216lbs.

Ending Weight: 202

Weight Loss: 14lbs, 6.4%

Weight loss per week: 2.6lbs, 1.06%

Highest individual weigh in: 216 Lowest individual weigh in: 200

Highest calorie day: 2280. Lowest calorie day: 1310.

The Analysis:

Point One: The effects of my reverse diet.

Ad the end of my original cut, I was averaging 2lbs lost per week, while eating 1500ish calories; suggesting a TDEE of 2500. During this mini-cut, I have been averaging 1550 calories, and losing an average 2.6lbs per week, suggesting a daily deficit of 1300, and an estimated TDEE of 2850; meaning my reverse diet allowed me to regain roughly 300 additional calories burned per day.

My previous estimation at the end of my reverse diet, I estimated that my TDEE was around 2700, so it's a pleasant surprise to see that I was actually a little higher than originally anticipated and that's nice.

Point Two: My ability to return to a deficit after a prolonged period of lower controlled eating.

This was actually much easier than I anticipated it would be, but in retrospect it does make sense. Near the end of my reverse diet I was struggling to exceed 2300 calories despite having a goal of 2500. I've spoken to a few bodybuilders who've expressed the difficulty of bulking when eating 'clean', and with my experiences these days, I've discovered that it wasn't an exaggeration. When eating high volume, low-calorie dense foods it really can be difficult to eat enough calories. When I do eventually decide to bulk, that will be an interesting challenge itself.

Point Three: Whether my first cut was a fluke.

Based on current evidence, it wasn't. Since I began this, my weight has been entirely in my control. I tell it to go down, it goes down. I tell it to stay put, it stays put. I have, for dramatic purposes, become master of my own body. It's pretty wild trip.

Future Plans:

For the next six weeks I will again be reverse dieting, more aggressively than my original. I'll be doing an initial jump to 2000 for two weeks, then 2250 for two weeks, and then 2500 for two weeks. Based on the math this will still be a deficit, it should push me down below 200 into Onederland. From there, I'll sit at 2500 for 3 months, see where I'm at then, and following that I plan to go on my first bulk.

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