[Joe]

Mini cut DONE
Fasted shots this morning at 122.4kg

10 weeks of fat loss without a single nutrition or output adjustment since week 1

First half of the mini cut was a cruise, then the blast was introduced half way in when I got good bloodwork back

Last off season push after my last show October 2025 started at 111.6kg

The mini cut setup throughout was
TD
Cals 4436
Protein 335g
Carb 648g
Fat 56g

RD
Cals 3533
Protein 332g
Carb 432g
Fat 53g

No cardio and steps 11k
Clen at 40mcg

The first off season adjustment that begins today will be
TD
Cals 4687
Protein 316g
Carb 732g
Fat 55g

RD
Cals 3933
Protein 326g
Carb 529g
Fat 57g

Clen removed

We will start here see how the body responds and go from there alongside a cycle escalation

Incredibly happy with the progress of the first push, so time to ramp things up and take the physique to the next level with this next 22-24 week push

Joints are happy, body is fresh, condition is perfect to embark on a very long productive off season to get me to where I need to be to compete in the open superheavyweight division next year

Feel like a kid at Christmas getting this started, I am so ready. Feels quite weird ending a diet with no real monumental moment to finish like a show

Seeing how this diet has gone makes me realise how different future preps are going to be. I know damn well the next time I complete I will be bringing condition to the stage that you rarely see in open nowadays

Bring it on

Joe Gann

[Joe]

Last day of the mini cut DONE
Also had a kilo gram drop from yesterday to 121.6kg. Good timing

That’s 10 weeks of fat loss done
13-14kg down without a single nutrition or output change and many refeeds. A very different diet indeed

Like a kid at Christmas excited to get into the next off season push tomorrow

I will run through my set up once everything is confirmed with Kuba once I check in

Time to get massive

Joe Gann

[Joe]

122.8kg this morning
Mini cut ends on Sunday
Slight bodyweight spike from legs still being battered and also I’d imagine the shift in cycle by dropping mast and upping test

Great upper session today, whether it’s placebo or not as it’s only been a week but joints feel way way better with this cycle adjustment so definitely the right call for this next push

Counting down the days to start this next off season push now

Joe Gann

[Joe]

Hi Jack, whether you should be ending your diet now will be dependant on whether you are lean enough to start a long push up phase. The leaner you are, the more responsive you’ll be and also the longer the amount of time you can spend growing productively. Aim to be sub 10% body fat in my opinion. Full rig of abs, quad satiations etc. Losing some strength during a diet as long as it isn’t drastic shouldn’t necessarily be the reasoning to stop, you are losing body weight, therefore losing stability. Weight moves weight, this doesn’t mean you are losing muscle unless it is drastic. Once your diet comes to an end and you go into a health phase, you could bring cals up by 250-300 all through carbs, doesn’t need to be excessive as drugs are coming down. Goal will be still to be super lean for when the health phase is done and you then start your off season blast in great condition fresh and ready to push

Joe Gann

[Joe]

122.0kg today
A few days left of this mini cut let
Simple day. Got work done super early as waking up early now 4:30am Ish. Was done by mid day then just chilled on the sofa for the most part other then steps. Absolutely smashed from big legs yesterday was certainly needed.
Early night tonight, upper tomorrow. Let’s get it

Joe Gann

[Joe]

I’d do anything more than 0.1mL IM

Joe Gann

[Joe]

From my experience it stings for a very short period of time as it goes in then it goes completely after never had any extended soreness or lumps from it at all. Store mine room temp

Joe Gann

[Joe]

122.2kg today

Coming toward the last week of my mini cut
Cycle has been changed to
Test 1,100mg
Primo 1,000mg

Removed mast. Trialling a higher test approach to see how much I can tolerate as I predict mast was causing me some issues

Great leg session today. As discussed before I have added a pivot press before my pendulum squat on this leg day. Seem to be tolerating the additional volume well

‘Finally’ feeling it with this diet. Been a very very smooth ride with no food drops or output increases. Sleep has started taking a hit this week with the low body fat. No issues though as this is my last week and food will be going up in the new week to begin the next push up

Time to finish off the job

Joe Gann

[Joe]

Agree with Nick, I have seen good result with my insulin sensitivity removing metformin and adding 1mg of Mots C daily

Joe Gann

[Joe]

If you can’t train the weekend and want to bias upper body then you could run. Push, pull, rest, legs, upper, rest, rest

Joe Gann

[Joe]

A drop down to 121.0kg after legs so Kuba gave me a refeed yesterday. Weighed in this morning at 122.7kg

Last week of the mini cut now so pushing on until then to get the last bit of body fat off needed to begin pushing up

Then we commence roughly 23 weeks of pushing up

Training is feeling great atm, joints are good, strength is steadily climbing with the cycle coming in even at the end of the diet. Very good spot to push up from

Joe Gann

[Joe]

121.5kg today so held weight which is somewhat what I want to see. I don’t really need to see anymore body weight loss. More so a touch more condition this last week of the mini cut, with gear being upper I’d imagine a slight recommend we explode next week

Epic leg day today
Legs and lower has been updated
We are now doing pendulum and pivot squat on legs as opposed to just pendulum. Now have added the Atlantis linear leg press and loaded hypers. With gear going in and food going up a bit more lower volume is the play. See what I can tolerate

Joe Gann

[Joe]

EQ takes a long time to clear, it could take 5-6 weeks for it to be fully out your system so if it’s only been 3 weeks then maybe some patience will sort it

Joe Gann

[Joe]

If you’re reaching your appetite limit but clearly you need more food based off your response then leaning into some extra fats wouldn’t be a bad idea as they’re dense. A very easy way to get calories up

Joe Gann

[Joe]

New mini cut low today 121.5kg which was a 1.5kg drop overnight after a big leg day. 9 days until the next off season push up begins so going to push on and with the gear escalating this just gone Monday (test 800, primo 1000, mast 300) I’ll probably land around 121-122 end of next week a bit tighter and fuller

Can’t wait to get growing again everything is in a great spot, health, joints, appetite. Let’s get it

Epic upper session today. still feeling strong and aggressive atm in the gym even at the end of this diet. Training is amazing atm

Joe Gann