The Weight Cutting Thread

[Jake Martin]

I'll go ahead and throw in my thanks for this info. I'm cutting for the Golden Gloves in 3 weeks, but I'm currently sitting inbetween Heavyweight and LHW. So I'm going down to LHW, which is a 10lb cut for me.

I'm doing a slightly less severe version of the Velocity Diet for my fat cut. It's fun so far. And by fun I mean I'm constantly hungry...but I've never cut before, so its sort of fun (in a nutrition geek sort of way).

This thread is chock full of good info and I've already tweaked my plan in accordance.

[Centaur]

Originally Posted by Ian Coe

I'm starting to think I need to eat more carbs

The only ones I'm getting are from fruit and veg (no rice, pasta, although I've had a cinnamon and raisen bagel this morning with pb and honey)

Not even PWO? I usually "carb up" immediately after my morning workout, and then add some more in the next meal (2-3 hours) though not as much.

PWO = 50-70g carbs, then 30-40. This means I get about 100 or so, and then I eat smaller amounts (15-20) throughout the other 4 meals. Mainly from veg or fruit.
Keep in mind I usually only do 1 hard workout in the morning, and then a lighter one in the afternoon, and I have no combat sport training right now.

[troy bouzakis]

pwo carbs..

if it is an am work out replenish if it is a PM work out
skip- it depends on how close to cutting you are..
and how big you are.
If you are a big guy, as in 185 or better you will have more water/fat available

if you are a smaller guy then you might need to really cut them out. depending on how far along you are and how close to the scale.

try some low sugar acidi fruits.. for your carbs if you must

limes are awesome for this, sweet potato or oatmeal quinwah if you are eating and not too close to cutting.

the gatorade/pedialyte is for cutting only or rehydrating- It has a lot of salts
and the gatorade has to much sugar, other brands have less

if you need to rehydrate and dont want the sugar try mineral water, not club soda or seltzer
but natural mineral water the bubbles wont let you gorge, and you will have to rehydrate at a good pace.

[danflorida85]

How does this all relate to ufc athletes cutting major weight. It seems like the standard is to drain yourself out in the sauna. Is that just very unhealthy?

[Anthony Karperis]

Originally Posted by Envy

After answering numerous threads on quick weight cutting, I've decided to create an uber-thread combining all of our collective knowledge on cutting for competition. Without further ado...

Step 1 Follow Berardi's 7 habits! Especially in season. They are as follows:

Habit 1: Eat every 2-3 hours.

Habit 2: Eat complete, lean protein with each feeding opportunity.

Habit 3: Eat vegetables with each feeding opportunity.

Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

Habit 5: Eat healthy fats daily.

Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

Habit 7: Eat whole foods whenever possible.


Habit 8 is drink lots and lots of water. If you're already dehydrated, how are you going to cut any water weight? Sticking to the 7 habits all through the season(year round for fighters) will take care of 80% of most people's cutting problems.

Step 2
As competition nears, caloric restriction is necessary. A calorie IS NOT a calorie, but you can't stuff yourself with 4000 calories and expect to drop 20 pounds in a month. Calorie amounts do vary for different people, so find what works for you. You should be dropping roughly 2 pounds per week in fat if you're dieting properly. Remember to keep hydrated, and increase your water intake as you reduce calories, both to combat hunger and to keep healthy. You should of course be doing cardio to speed your weight loss. Remember to take your multivitamin and fish oil.

Step 3
The week before a competition (two if you have a lot of weight to lose) is the time drop the carbs, which will speed up fat loss and give you a nice drop in water weight as well. This is not Atkins, so don't try gobbling bacon, sausage, cream, etc. Your caloric intake should consist of vegetables, lean proteins, and some healthy fats such as fish/flax oil. Increase water intake further, try to get above two gallons a day. Add extra cardio. Long distance cardio on an elliptical or bike is a good choice as it is good on the knees.

Step 4
3 days out from the competition, switch to distilled water and drink only as much as you you're thirsty for, some where just south of one gallon. Further reduce your food intake by cutting down to 3, possibly 4 meals a day of fibrous veggies and extra lean protein such as egg whites, chicken, and fish. Now is the time to add a fiber supplement such as benefiber, (a natural laxative) and dandelion root (a gentle diuretic). Keep up with the fish oil and a multi, as it will be needed. Continue with cardio.

Step 5
The day of the weigh in. Drink very little water, only as much as you absolutely need Depending on whether you are within 3 pounds of your target weight, either keep your food the same, or further reduce caloric intake by lowering your protein. Eat only 2-3 meals this day, mostly veggies, a hard boiled egg or two, and a little chicken, and take your vitamins. Eat your last meal and drink your last water at least 12 hours before the weigh-ins. You should be within 2 pounds of your target weight at this time. If you are not, this is the time to sweat it out. Cut arm holes in a trash bag, put on some sweats and do low intensity cardio like riding an exercise bike. The sauna is another option if one is available.

*CAUTION- if have to sweat excess water out, you've fucked up somewhere along the way. This is okay once, maybe twice, because cutting weight is a learning experience and rarely exact, but making a habit of sweating water weight the night before a competition is unacceptable. The drastic dehydration measures taken by many not only lead to health issues and possibly death, they kill the very performance you're looking to achieve. Not to mention it can really mess up your ****bolism and leave you a fat bastard like so many wrestling coaches. So don't do it. Follow the above steps and there will be no need for severe dehydration.

Step 6
After the weigh-ins. Sip a recovery drink such as Accelerade, Pedialyte, Surge, etc. immediately afterwards. If you're not competing for a while, have a well balanced meal of protein, fruit, complex carbs, and some healthy fats. Don't eat too much, because you can get gassy. Eat normal, non aggravating foods and lots of slow release carbs; eat foods like apples, bread, nuts and turkey. Now is not the time for Mom's chili or leftover spaghetti. Eat small healthy meals, every 2 hours until competition, and drink plenty of fluids. Sports dinks are a good product for rehydrating at this time, so drink up!

Step 7
DON'T BINGE! You've made your weight, now stay within ten pounds of it throughout the rest of the season, 15-20 if you're a fighter. Follow the 7 habits, lose fat the right way and you should slide easily into your weight class in the future. Remember, fat loss =good. Water loss+starving yourself=bad.

Feel free to add to this as you see fit.

Envy this question is for you since you wrote this up. I made it too the finals of the golden gloves and it is this Friday. I've been currently using your weightcutting thread to make my weight and ive been making it every time. For the finals though, i'm weighin in at about 8 hours before the fight. 1. When should my last meal be? 2. How much water/pedialyte should i drink until i fight?

[Rowan11088]

I had a question about the long term effects of cutting weight. I've heard in a few places that any kind of low-carb dieting (which is essentially the last week of cutting) increases your carbohydrate sensitivity, so that later in life you get more severe insulin spikes and potentially diabetes. Is this true, and to what extent? What tactics can you use to avoid it?

[o0ohhenry]

if it wasnt for you i wouldve never lost these 5 lbs in 4 days thanks alot my weigh in is at 5pm tom and i am 165.8 and i feel great !

[DeadManWalking]

i've gotten alot of good info from this thread, i'm 11 days out from amatuer pankration, its my first one. i am 5'11" 165.5 and the divisions are 151-under, 152-173 i think i'm to late to get down to 151, should i just eat more and get up to 173 or wait till the next event and get down to 151? thanks

[Thumper75]

Very good informative thread.
HS wrestling, blessing/curse. I went from 152 to 129 and never should have done so. I am still at the same weight approx. now, but fight at 145. Much more comfy of a drop.
My whole male side of the family is taller than 6', I stand at a towering 5'8". I am also hypoglycemic. I have very little doubt that I messed myself up by poor nutritional/no-nutritional diets.
This would have been nice 15 years ago!
lol!

[AZ_MMA]

This may be a stupid question (wouldn't be my first), but what are the medical reasons for switching to distilled water?