Practical Examples

Avatar
January 13, 2020

Practical Examples

Avatar
January 13, 2020

UFC Fighter (Main Card)

We are assuming the athlete has done the proper preparation listed in Chapter 5 and will be fighting approximately 34 hours after weighing-in.

Current Weight 5 days before weigh-in: 183
Weigh-in Weight: 171lbs (170 with a 1 pound allowance)

SUNDAY

  • Water Loading begins @ 2.2 gallons water per day

MONDAY

  • Water Loading continues @ 2.2 gallons water per day

TUESDAY

  • Water Loading continues @ 2.2 gallons water per day
  • Gut Content Elimination begins @ less than 5g fiber per day
  • Sodium Restriction begins @ less than 500mg per day

WEDNESDAY

  • Water Loading continues @ 2.2 gallons water per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

THURSDAY

  • Water Loading ends → Fluid Restriction begins @ 28floz water per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

FRIDAY (Weigh-in 9am)

6am – Wake up.
6:30am – Use Active/Passive dehydration protocol
9am – Weigh-in.
9:20am – Immediately begin “after weigh-in protocol” → drink half a bottle of Pedialyte, then fill the other half with water and continue drinking. After drinking all of that, then drink a protein shake and eat a good amount of salted pretzels. Eat 2 bananas. From here on out, drink 40oz of water per hour until 3-4 hours before bed to avoid sleep disturbance. Then continue upon waking up the next day and stop 3-4 hours before competition time.
11:15am – Go to an Italian Restaurant and eat a solid meal of lean steak and pasta.
Remembering to avoid high-fat, high-fiber foods after weighing-in.
3pm – Deli Sandwich w/ white bread and baked chips
7pm – Salmon, white rice and canned spinach
10pm – Protein shake and milk chocolate
1am – Sleep

SATURDAY (Fight 7:05pm)

10am – Wake up
11am – Scrambled eggs, turkey bacon, white toast w/ orange juice
2pm – Chicken breast, white rice, canned beets
4pm – 2 slices white bread w/ bananas & honey, oatmeal w/ raisins, 24oz Gatorade
7:05pm – Fight begins

 

Amateur MMA Fighter

We are assuming the athlete has done the proper preparation (Chapter 5) and will be fighting on the same day approximately 10 hours after weighing-in.

Current Weight 5 days before weigh-in: 177
Weigh-in Weight: 171lbs (170 with a 1 pound allowance)

MONDAY

  • Water Loading begins @ 2.1 gallons water per day

TUESDAY

  • Water Loading continues @ 2.1 gallons water per day

WEDNESDAY

  • Water Loading continues @ 2.1 gallons water per day
  • Gut Content Elimination begins @ less than 5g fiber per day
  • Sodium Restriction begins @ less than 500mg per day

THURSDAY

  • Water Loading continues @ 2.1 gallons per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

FRIDAY

  • Water Loading ends → Fluid Restriction begins @ 27oz water per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

SATURDAY (Weigh-in 9am, Fight 7pm)

6am – Wake up.
6:30am – Use Active/Passive dehydration “if needed’
9am – Weigh-in.
9:20am – Immediately begin “after weigh-in protocol” → drink half a bottle of Pedialyte, then fill the other half with water and continue drinking. After drinking all of that, then drink a protein shake and eat a good amount of salted pretzels. Eat 2 bananas.
11:15am – Sushi (low fat options)
1pm – Take a short nap
3pm – Chicken breast, white rice
7pm – Fight begins

Jiu-Jitsu Competitor

We are assuming the athlete has done the proper preparation (Chapter 5) and will be competing on the same day approximately 30 minutes after weighing-in.

Current Weight 5 days before weigh-in: 171
Weigh-in Weight: 168

MONDAY

  • Water Loading begins @ 2 gallons water per day

TUESDAY

  • Water Loading continues @ 2 gallons water per day

WEDNESDAY

  • Water Loading continues @ 2 gallons water per day
  • Gut Content Elimination begins @ less than 5g fiber per day
  • Sodium Restriction begins @ less than 500mg per day

THURSDAY

  • Water Loading continues @ 2 gallons per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

FRIDAY

  • Water Loading ends → Fluid Restriction begins @ 26oz water per day
  • Gut Content Elimination continues @ less than 5g fiber per day
  • Sodium Restriction continues @ less than 500mg per day

SATURDAY (Weigh-in 2pm, Match 2:30pm)

10am – Wake up.
10:30am – Use Active/Passive dehydration “if needed’, If underweight drink small amounts of water and eat small amounts of protein and carbohydrates.
2pm – Weigh-in
2:05pm – 2 Gatorade Energy Gels and 8oz of cold pressed orange juice.
2:30pm – First match begins
2:40pm – After first match, consume small amounts of Gatorade and a small protein bar. Rehydrate and consume small amounts simple carbohydrates after every match.

In the scenario where you are very close to your competition weight, often times we just need to use athlete preferences to get to the desired weight. This means that you do not need to apply every single weight cutting protocol. For example, if you knew that cutting 3 pounds of water via active/passive dehydration the morning before the weigh-in is easy for you then you could skip all of the other protocols. Many athletes find it easier and less stressful to not worry about too many things and just focus on one thing.

Arrow-up
Close Bitnami banner
Bitnami