How to Calculate Calories for an Aggressive Mini Cut
Posted by Ben Disseldorp
Estimated reading time: 8 minutes
Dominic's a Bodybuilder and Powerlifter with 10+ years of experience!
Dominic has competed in IFBB Bodybuilding shows and Powerlifting comps, winning a couple of them, including CAPO State in 2018.
He has also worked as a PT for many years and has always been in the fitness industry.
Hey there, I’m Dominic Mitolo!
I am a competitive IFBB Bodybuilder and Powerlifter in CAPO and GPC. I’ve been training for 10+ years and switched between strength specific work and dieting down for shows.
Some of my highlights are winning CAPO State in 2018 which was my first powerlifting competition and placing second here in SA open bodybuilding 2019.
I’ve also worked as a personal trainer for multiple years and have always been involved in the industry. Bulk Nutrients have sponsored me for 3 years now and there supplements have helped take my training, recovery and general well being to the next level.
Hopefully you find my training videos helpful to incorporate into your own routines!
My Bulk Nutrients Recommendations
Pre Workout 101
Why I love it: I love Pre Workout 101 because it gets my adrenalin levels peaking every training session. It has a good blend of ingredients that help with focus and blood flow to my muscles. It also tastes amazing and Berry Lemonade is probably my favourite. I highly recommend this product to my training buddies to give it a shot and make sure to measure the products weight to get the exact amount. On heavy lower body days add a bit more to get around 300-350mg caffeine if you’re a male. Let me know how you go!
How I use it: I take it with water just mix it around with a spoon. Bulk Nutrients sells a weighing scale, I use every time and measure to the tee.
Whey Protein Isolate
Why I love it: My next favourite product would be WPI. I’ve always been a huge fan of Bulk Nutrients protein powders well before being sponsored by them. They have the purest quality and no fillers like most companies which are overpriced. You can’t go wrong with Bulk Nutrients WPI, perfect for anytime of day between meals for added protein synthesis. Competing in bodybuilding, prior to the show, I did two shakes a day with oats to help keep calories low. This would work for anyone’s goals when losing body fat.
How I use it: I mix it with water post workout. If prior to bed I use milk in off season because it slows digestion down and tastes even better.
Weekly Workout Plan
I train 3-4 days per week currently. I prefer to train every other day so I can let my nervous system recover fully, and so I eat enough between workouts to be in a calorie surplus. The days therefore change each week but a guideline would be:
Monday: Lower Body
- Deadlifts with a main focus working up to a top set anywhere depending on the focus 3-10 reps
- Deficit deadlifts for more volume between 6-10 reps x 3 sets
- Weighted hyper extensions 3 sets holding barbell 8-10 reps
- Lying leg curls 3 sets 8-12 reps
- Leg extensions 3 sets 15-20 reps
Wednesday: Upper Body
- Bench press working up to a top set 4-8 reps followed by back off work
- Incline dumbbell press 3 sets of 8-10 reps
- Weighted dips 3 sets of 6-12 reps
- Tricep extensions 3 sets 10-15 reps
- Dumbbell alternating curls 3 sets 10-12 reps
Friday: Lower Body
- Squats - working up to a top set 5-8 reps followed by back downs or pause squats
- Sumo deadlifts 3 sets working up to 5-7 reps
- Bulgarian split squats 3 sets each leg 8-12 reps
