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Making weight for competition

Posted by Combat Company Richmond on September 16, 2016 at 8:55 AM

Weight cutting, easily the of the most difficult parts of martial arts competition. 

Now please note, there is a world of difference between weight loss and weight cut. 

I am not suggesting weight cutting is good or you (in most cases it will damage performance) most fighters especially professionals will hve to go through it alot during their career. 

I have listed out a water loading and weight cutting reigime i used to use for making weight for various competitions and events. 


Before you start your weight cut you must be within 5kg for your target weight ten days prior to the week of weigh in. 

If you are 15kg over weight a week before fight night you are going to have serious problems making the scale. 

The best way to do this is 8-12 weeks out eat a very clean diet and keep training hard. 

Please note this is not a crash diet and does take will power and work on your part.


Preparation

So, you have signe dup for an event and are looking at losing some Kg in the build up to your event. Like i said earlier the biggest thing to consider is your performance and health as there is no point making weight at 60kg if it means you perform so badly it was not worth it. If your going to cut a load of weight you may as well get the W!


I keep my diet very simple and prepare it all myself.


I have five laws that i stick to (in everything!) with diet:


Wezs Law Diet and Lifestyle

1. Eat at least three meals a day

A key mistake most people make is not eating enough. The main thing is to remember your body is a machine and needs fuel to burn the body fat.


2. A green plate is a healthy plate

Serve fresh broccolli, spinach or peas in large protions along with other veg to pad out your meal with nutritional foods.

3. Hydration is king

Water is your friend aim to consume 2 ltrs a day, you will feel the difference if you are not very hydrated in general life. 


4. Say no to processed foods

Cut out anything that is too processed, alot of these foods are nutritionless wasted calories!


5. allow yourself a treat every week (but dont go mental)  

Some people can just commit to a diet plan and stick to it no prolem. Im not one of those people! i find i am more likley to stick to a plan long term if i know i have a treat meal coming up. I usually get a take away (my usual is steamed rice and prawns stir fried with veg followed by J2o and some ice cream!) but know this.....If your treat meal is 5000 calories, you will put that extra energy somewhere (usually stored as fat) so if you are not careful you could lose 2kg mon-fri and then put on a kg on a sat! 


While not detailed i found these rules made making weight for my return to competition much easier to stick to and as a result i am just in the middle of a camp for a boxing bout at 73kg im curently walking around at 77.5-78.1kg depending on the day and should make weight with very little tweaking aside for the final cut. 


The final cut.

Your final cut will vary from person to person. But below i have detailed the cut i have used for many year since speaking to my old friend and Martial Arts gent John Higo. 

Going forward we are assuming your weigh in will be on the friday night to compete on the saturday evening. If your weigh in is the same day you must only cut 1-2kg on the day any more than that and you will be damaging your chances of sucess in the competition. 

Sunday

8 Ltrs of water

Keep away from salt and only 50 grams of carbs. 

Eat as much green veg as you like and keep your protien levels high. Sugar is a no no. 


Monday 

 

4 Ltrs of water

 

Keep away from salt and only 50 grams of carbs.

 

Eat as much green veg as you like and keep your protien levels high. Sugar is a no no.


Tuesday

4 Ltrs water

 

Keep away from salt and only 50 grams of carbs.

 

Eat as much green veg as you like and keep your protien levels high. Sugar is a no no.


Wednesday

2 Ltrs water

Keep away from salt and only 50 grams of carbs.

 

Eat as much green veg as you like and keep your protien levels high. Sugar is a no no.


Thursday

1 Ltr Water

Keep away from salt and only 50 grams of carbs.

 

Eat as much green veg as you like and keep your protien levels high. Sugar is a no no.

 

 


Friday

Zero Water until weigh in


You will pee constantly, like it will become hazardous to not be near a loo during a water load. 

Following this plan i have fond the following to happen. 


I usually will enter water loading at 77.5kg during the water load my weight will go up dramatically as ill be hyper hydrated. 

On the morning the weigh in ill usually be around 75kg. 

The last few kg are done in a hot epsom salt bath in 5 min "rounds" a couple of hours before i leave or i go for a light work out (enough to get a sweat going) doing some drills specific for the event and gradually drop the weight in sweat.

Just to put this in perspective, if i train in a normal BJJ class, not a hardcore session by the end of the session ill drop around 2kg in sweat. Obviously ocne you drink you put it all back on again, but for a weigh in its pretty good!


Rehydration is very imp[ortant if you have to drop any weight quickly, so be sure that between weigh in and fight night you consume the volume of water that you cut. 

Word of warning, this is not weight loss. You will only lost fat by eating right and training right, weight cutting is a means to make weight and hopfully have a size advantage over your opponent. If yu can do a practice cut at the start of your camp so you can have a rough idea of what percentage of your bodyweight your body will cut like this and prepare accordingly. Do not leave it up to chance, make weight. be professional. 


Good luck folks! 


Osu!!

Wez Lucas

Combat Company

 

 


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