For instructions on how to gut cut and water load, watch this Youtube Video---->
https://www.youtube.com/watch?v=WNDmGOFVWHk
Saturday Weigh-In
*** For any other day competing, adjust days accordingly
General Notes
You must be tracking diligently and know your exact calories prior to starting, no guessing
You must track and weigh everything during the gut cut
Either have a good scale, or at minimum know your scales difference to an actual calibrated scale
Calories:
2.500
3/5ths of calories come from almonds (salted) and protein shakes-----of those calories, 50% are from almonds and 50% from protein shakes
***You can use any type of nut or nut butter. Almonds just seem to work well from the variety of flavor choices, ease to travel with, and ease to weigh (harder to weigh nut butters)
2/5ths of calories comes from high density carbohydrates (chocolate, cookies, high fat ice cream, fruit juice, milk)
Calories
Almonds/Protein Shakes:
High Density Carbs:
1500
1000
Day 1 - Wednesday
Food
Salted Almonds
Protein Shake
High Density Carbs
Calories
750
750
1.000
Grams/Servings
124
***170 calorie 28g serving (make sure to check your serving size and adjust as needed)
5,36
***140 calorie protein shake (make sure to check your serving size and adjust as needed)
Calories
750
750
1.000
Grams/Servings
124
5,36
Day 2 - Thursday
Food
Salted Almonds
Protein Shake
High Density Carbs
Day 3- Friday
Food
Salted Almonds
Protein Shake
High Density Carbs
5-6PM Cutoff
Calories
Grams/Servings
750
124
750
5,36
1.000
***Suck on Jolly Ranchers and spit at night if needed to get to desired night weight
Meet Day - Saturday
Suck on Jolly Ranchers and spit into a cup 1-2 hours before weigh-in based on any extra weight loss needed
How to further the "Gut Cut"
Extent of Gut Cut Depends on the amount cutting
3% is optimal. If more, then more aggressive food choices from the get go may be needed
Options for more aggresive cut: Liquids/Ice Cream for carbs. Use fruit juice or milk in all protein shakes. Use Gatorade powder in water intake to increase carbs
Also there is the option that if the cut is going really well, you can actually increase calories the final day. Or can time things to weigh in light so you can eat and drink a small amount before the meet
If you compete late, either 1.) You will need to fast until weigh ins or 2.) Plan to wake up light so you can eat/drink a small amount during the day
***Start With Normal Gut Cut, possibly full liquid/ice cream diet by day 3
Weight Class
3% Cut
47
48,5
52
53,6
56
57,7
60
61,9
67,5
69,6
75
77,3
82,5
85,1
90
92,8
100
103,1
110
113,4
125
128,9
140
144,3
***Plan at minimum to do full liquid/ice cream diet by day 3
Weight Class
4% Cut
47
49,0
52
54,2
56
58,3
60
62,5
67,5
70,3
75
78,1
82,5
85,9
90
93,8
100
104,2
110
114,6
125
130,2
140
145,8
***Plan do full liquid/ice cream diet from day 1
Weight Class
5% Cut
47
49,5
52
54,7
56
58,9
60
63,2
67,5
71,1
75
78,9
82,5
86,8
90
94,7
100
105,3
110
115,8
125
131,6
140
147,4