 |
 |
| Making Weight for Saturday |
|
|
|
Written by By Juan Carlos Santana, MED, CSCS |
 Following are some general strategies IntoCombat has used in the past to cut weight one week out from weigh-in. These are general recommendations and are not meant as a specific prescription for anyone. Depending on the severity of the weight reduction needed, we may involve Dr. Mark Rosenberg, our performance and life-extension physician.
• Two weeks out-Consume 0.6 to 0.75 ounces of water per pound of body weight. This will start to flush out fluids and get your kidneys going. Start working on eating five to six meals per day at the same times each day. Get one gram of protein per pound of body weight. Don't worry about sodium or carbohydrate this week. Feed the hardest week of the training cycle!
• One week out, Monday-Consume 0.75 ounces of water per pound of body weight. This will continue the diuretic effect (carry the gallon of H2O with you). Pump up the protein to 1.25 grams per pound of body weight. No worries about sodium on this day. Start restricting carbohydrate to raw vegetables, a small amount of fruit and whole-grain products. Begin using psyllium seed husks and flaxseed meal to cleanse your digestive system and rid yourself of excess waste.
• Tuesday-Consume about 1 ounce of water per pound of body weight (limit your total daily intake to about 1 gallon). Pump up the protein to 1.5 grams per pound of body weight. Start reducing sodium-keep your diet to lots of cruciferous vegetables, whole grains and meats. No canned foods or processed foods of any kind-including deli meats. Continue using psyllium seed husks to cleanse your digestive system and rid yourself of excess waste.
• Wednesday-Keep consuming about 1 ounce of water per pound of body weight (limit total intake to about 1 gallon). Keep the protein to 1.5 grams per pound of body weight. Continue restricting carbohydrate to plenty of raw vegetables and meats. Continue using psyllium seed husks and flaxseed meal to cleanse your digestive system and rid yourself of excess waste.
• Thursday-Drop your water intake to 0.25 to 0.4 ounces of water per pound of body weight. Absolutely no sodium is allowed-eat meats and raw vegetables only. Start reducing high-fiber foods, such as vegetables, fruits, cereals and so on. Begin using bars, shakes, meats and nuts to get most of your calories-these foods do not create significant digestive bulk. Continue using psyllium seed husks and flaxseed meal at night to cleanse your digestive system and rid yourself of excess waste. You should see a huge drop in weight right about here.
• Friday-Consume water and food by weight, as allowed by the scale. Use bars, shakes, meats and nuts to get most of your calories. By Friday morning, you should still be plummeting down in weight through increased urination, sweating and bowel movements. This elimination process was set up by the high-water, high-protein and low-sodium consumption pattern. Figure on losing 2 pounds overnight.
If you feel like you have some bulk inside, you can use the psyllium seed husks and flaxseed meal; if you feel bulk free, you can give the psyllium and flaxseed a break. You can go to sleep while still 2 to 4 pounds over the limit (depending on your body weight and hydration status).
Between sleep and morning festivities, you should lose 2 to 3 pounds, which should put you at just about your weight. If needed, put on some layers of clothing to lose the last pound or two as you drive to the weigh-in.
For more information on making weight, check JC's story in the September and October issues of Ultimate Grappling.
Show comments (4) - Add comments to this article: |
|
Posted by joe, on January 8, 2008 at 19:47 Hey man thanx for the awesome tips Posted by Dennis Greywater, on September 8, 2008 at 13:07 or you can do what i do for wrestling and only eat once a day or three times very small amount. Then run your ass off and still lift and exercise for two day. it works drops about 5-10 pounds. then when you make weight eat drink whatever Posted by Chris, on October 23, 2008 at 6:40 i hate cuttin weight for wrestling but its something that comes with it Posted by brandon, on June 3, 2009 at 8:26 | 1
Page 1 of 1 ( 4 comments )
|
|
|
|
|
