How to Calculate Calories for an Aggressive Mini Cut
Posted by Ben Disseldorp
Estimated reading time: 8 minutes
Online Coach and former Pro Bodybuilder... meet Lachy Sawtell
Lachy is an Online Coach, who specialises in prepping current competitors to reach their goals on stage.
He also jumps on stage himself, competing in Men's Physique IFBB Pro League Australia for the last 3 years. Better than that, he's placed in every show, so he has great experience and expertise to pass on to current clients.
Hi, I'm Lachy Sawtell...
and I'm an online coach that specialises in prepping Mens Physique and Bikini competitors.
Prior to coaching, I competed in Men’s Physique IFBB Pro League Australia for 3 years and placed in each show. Undergoing my own comp prep’s, I was able to witness first hand the mental and physical strength needed to step out on stage, as well as the overwhelming feeling of pride and self-confidence come show day.
After my own days of competing, my passion turned to assisting my own athletes in putting their physiques to the ultimate test and experiencing the insane positive feelings and emotions that come with the process.
With this process comes specific nutrition protocols with the highest quality products, and Bulk Nutrients caters for just that!
Lachy's Product Recommendations
Protein Matrix+
Why I love it: Great on digestion, great on taste!
How I use it: With my oats or in a smoothie 😊
Quick Protein Pancakes
Why I love it: Love these as they're convenient, low fat (but high in protein) and they taste amazing!
How I use it: As pancakes, but sometimes even as muffins.
BCAA Recovery
Why I love it: Great flavour and a solid source of protein. Plus it allows me to get my water intake up which always helps.
How I use it: With water and during my workout.
Creatine Monohydrate
Why I love it: Improves strength and increases muscle mass (science backs this up nicely).
How I use it: With my BCAA Recovery.
Lachy's approach to Nutrition
I am currently eating 3100-3250 calories each day and I am in a little growth phase.
Will ride this out through creating my own meal plans (will adjust flavours/numbers each Sunday night)
Type of Diet Followed: High Protein/Low Fat/High Carb
Average Daily Calorie Intake: 3100-3250
Are there Foods you Avoid? I simply aim to eat more whole foods than processed foods
Your go-to Cheat Meal? I do like a burger as they can still cater for my nutritional needs (high protein and can still be made to be 'lowish' in fat)
My day on a plate
Breakfast: 4 egg whites, 1 full egg, 30g spinach, 75g bread, 40g avo, 100g banana
Meal 2: 80g Oats, 40g Bulk Nutrients Protein Matrix+ in vanilla, 100g banana, 20g honey
Meal 3: 100g pasta, 30g sweet chilli sauce, 100g broccoli, 100g carrot, 200g chicken breast
Meal 4: 125g rice, 200g mince (extra lean), 150g veg, 20g perinaise
Snacks: These can vary but mainly protein shakes, fruit and yoghurt
Weekly Workout Plan
Monday Push/Core
- Chest Press/Guillotine Press/Side Lateral Raises/Shoulder Press/Cable Crunch
Tuesday Pull/Arms
- Seated Rhomboid Rows/Seated Lat Rows/Straight Arm Pulldowns/Bicep Curls/Bar Skull Crushers
Wednesday Core/Lower
- Hanging Leg Raises/Smith Machine Static Lunges/Laying Ham Curls/D1 Leg ext/Leg Press
Thursday Rest Day
Friday Push/Pull
- Chest Press/Cable Cuff Press/Laying Cable Upright Rows/Lat Pulldowns V Bar/Machine Rows
Saturday Low Volume Lower/Arms
- Hack Squats/Walking DB Lunges/Cross Body Hammer Curls/Single Arm O/H Tricep Ext
Sunday Rest Day
Latest Results
Do you have any medium/long term goals you're working towards?
I'm looking to gain a big following through Youtube. In regards to my own physique I am looking to gain a further 2-3kgs but stay lean throughout the process.
Have you had any exceptional results (in competitions or otherwise) in the last few years?
I've taken 2-3 years away from the stage and am focusing specifically on business and growth 😊
