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i was given this protocol once by someone who is quite knowledgeable about this. I haven't done it yet but i know he did and lost about10% of his body weight in the few days prior to the meet. It's incredibly detailed especially if you're only looking to drop a few pounds. My friend dropped 20+. The refeed is vital though. Without it you be for shit on meet day.
8 days out from weigh ins, increase carbs by 100g a day, increase water to 1.5 gallons a day and salt all your food every day!!
Weigh in is saturday. (sunday meet)
thursday, no sodium, drink 2 gallons of water, 1/2 carbs
thursday - glycogen burn off
*hiit on recumbent bike - 30 second sprint under moderate tension, 30 second rest. 12 sets.
*4 sets of 25 push ups super set with 4 sets of lat pull downs
thursday night - sleep in cold room, not warm room!!
Friday- no sodium.
-one liter of water. No water after 2:00. Suck on small ice cubes if thirsty.
Friday morning - text me with body weight.
Friday night - text me with bodyweight.
Start hot baths.
Friday night - sleep in cold room.
I think making weight won't be a problem but the most important part of this is the re-feed so you have to be on your game for that!!!
The second you weigh in, you begin the re-feed/re-hydrate
have this drink when you step off the scale:
32-36 oz water (1 quart)
waxy maze 30g
3 nuun tablet
caffeine 100mg - after weigh in (1/2 no doz)
bcaa's 10g
digestive enzymes
the focus is not on fats and proteins although you will consume those. The focus is on white rice/water/salt.
It's about frequency not quantity to start out. A huge meal will bog you down right after weigh ins. We want to eat every 2 hours all day long.
Once you get off the scale: Drink 32oz water (quarter gallon) with 3 nuun tablets.
1 hour later: Eat a meal with at least 2 cups rice, salt, little bit of butter on rice, low fat meat like chicken breast. A pickle spear and 12oz water.
1 hour later: 32oz water with 3 nuun tablets.
1 hour later: Meal. Same as first meal.
1 hour later: 32 oz water with 2 nuun tablets.
1 hour later: Meal. Steak and rice, salt, little butter, serving of low fiber vege's (cooked peppers or spinach).
1 hour later: 32oz water with 2 nuun tablets
1 hour later: Meal. Steak and rice again
you're off and running from here!!
Fyi, you do not need saline bags. The ufc doesn't use them. The absolute best water guy in the ufc that works with connor mcgregor, jon jones and cyborg does not use them. His name is george lockhart and he's a close friend of mine. I've had him here at my place and worked with him on water cuts i've done for pro's.
Post weigh in drink:
32-36oz water
30g carb powder
3 nuun tablets
100mg caffeine
digestive enzymes
10g bcaa's
you don't have to guzzle it. Take your time and get it down comfortably. This is all about stomach comfort and gradually loading your system.
No sugar, candy, chips, cheeseburgers, fries, pizza etc. You want the water, salt and glycogen in the muscles, not a bunch of swelling and bloating in the stomach!!ay, drink 2 gallons of water.
Have this drink when you step off the scale:
32-36 oz water (1 quart)
waxy maze 30g
3 nuun tablet
caffeine 100mg - after weigh in (1/2 no doz)
bcaa's 10g
digestive enzymes
I followed almost the same deal followed the advice of Stan Efferding. I upped my salt to 8 to 10 grams per gallon of water & I was amazed at my strength. I use 25 to 50 grams of fructose, 25 to 50 grams of dextrose powder, thermatabs or Nunn tabs 3, & 100 caffeine.I was given this protocol once by someone who is quite knowledgeable about this. I haven't done it yet but I know he did and lost about10% of his body weight in the few days prior to the meet. It's incredibly detailed especially if you're only looking to drop a few pounds. My friend dropped 20+. The refeed is vital though. Without it you be for shit on meet day.
8 days out from weigh ins, increase carbs by 100g a day, increase water to 1.5 gallons a day and salt all your food every day!!
Weigh in is Saturday. (Sunday meet)
Thursday, no sodium, drink 2 gallons of water, 1/2 carbs
Thursday - Glycogen burn off
*HIIT on recumbent bike - 30 second sprint under moderate tension, 30 second rest. 12 sets.
*4 sets of 25 push ups super set with 4 sets of lat pull downs
Thursday night - sleep in cold room, not warm room!!
Friday- no sodium.
-one liter of water. No water after 2:00. Suck on small ice cubes if thirsty.
Friday Morning - text me with body weight.
Friday night - Text me with bodyweight.
Start hot baths.
Friday night - sleep in cold room.
I think making weight won't be a problem but the MOST important part of this is the RE-FEED so you have to be on your game for that!!!
The second you weigh in, you begin the re-feed/re-hydrate
Have this drink when you step off the scale:
32-36 oz water (1 quart)
Waxy maze 30g
3 Nuun tablet
Caffeine 100mg - after weigh in (1/2 no doz)
BCAA's 10g
Digestive enzymes
The focus is NOT on fats and proteins although you will consume those. The focus is on white rice/water/salt.
It's about frequency not quantity to start out. A huge meal will bog you down right after weigh ins. We want to eat every 2 hours all day long.
Once you get off the scale: Drink 32oz water (quarter gallon) with 3 NUUN tablets.
1 hour later: Eat a meal with at least 2 cups rice, salt, little bit of butter on rice, low fat meat like chicken breast. A Pickle spear and 12oz water.
1 hour later: 32oz water with 3 NUUN tablets.
1 hour later: Meal. Same as first meal.
1 hour later: 32 oz water with 2 NUUN tablets.
1 hour later: Meal. Steak and rice, salt, little butter, serving of low fiber vege's (cooked peppers or spinach).
1 hour later: 32oz water with 2 NUUN tablets
1 hour later: Meal. Steak and rice again
You're off and running from here!!
FYI, you do NOT need saline bags. The UFC doesn't use them. The absolute BEST water guy in the UFC that works with Connor McGregor, Jon Jones and Cyborg does NOT use them. His name is George Lockhart and he's a close friend of mine. I've had him here at my place and worked with him on water cuts I've done for Pro's.
Post weigh in drink:
32-36oz water
30g carb powder
3 NUUN tablets
100mg caffeine
Digestive enzymes
10g BCAA's
You don't have to guzzle it. Take your time and get it down comfortably. This is all about stomach comfort and gradually loading your system.
No sugar, candy, chips, cheeseburgers, fries, pizza etc. you want the water, salt and glycogen in the muscles, not a bunch of swelling and bloating in the stomach!!ay, drink 2 gallons of water.
Have this drink when you step off the scale:
32-36 oz water (1 quart)
Waxy maze 30g
3 Nuun tablet
Caffeine 100mg - after weigh in (1/2 no doz)
BCAA's 10g
Digestive enzymes
Good luck bro. Tell us how it went.
Yep, he's a big advocate of higher sodium intakes.I followed almost the same deal followed the advice of Stan Efferding. I upped my salt to 8 to 10 grams per gallon of water & I was amazed at my strength. I use 25 to 50 grams of fructose, 25 to 50 grams of dextrose powder, thermatabs or Nunn tabs 3, & 100 caffeine. Sent from my SM-N950U using Tapatalk
You only need a couple of pounds but this protocol will dry you out and could lose a bit more than the few you need. But that will increase your wilkes, which is a good thing, if you re-hydrate well you'll hit your numbers.I absolutely will. This morning I weighed 200lbs even, and I need to be below 198, but I’m really lean already so of course my mind is running all over the place lol. Hopefully this won’t weaken me up. I’ll be sure to follow the protocol to the T and report back next Friday morning after the weigh-in. Thanks again!
You only need a couple of pounds but this protocol will dry you out and could lose a bit more than the few you need. But that will increase your wilkes, which is a good thing, if you re-hydrate well you'll hit your numbers.
Happy it helped man. Go kill it!Weighed in this morning at exactly 198.4, perfect. Can’t thank you enough man