i need to cut 12lbs water weight by next friday

[muaytao]

last 3 weeks my diet was pretty much tilapia, chicken breast and baby spinach, tuna in water. i started at 145lbs, lowest i woke up to was 138. i know im supposed to be drinking a lot of water my last week. but i need to know what kind of exercise and for how long. i need to be 126lbs by 5/6/16
TLDR:what kind of exercise and how long to lose water weight.

 

[j123]

http://fourhourworkweek.com/2013/05/06/how-to-cut-weight-ufc/

Keep in mind, you won't actually lose 20 lbs as per the thread title by just the simple water load + cut. Treat this more of a guideline.

I use the epsom salt bath(s) to make make via water manipulation, no exercise, I don't want to be heading into the fight tired and muscled cramped up a few days before. The week of the fight is the taper week, there shouldn't be any hard exercise done during that week anyways.

This is my routine during the week of the fight, the only difference is I don't do the liquid meals anymore, it doesn't really matter as long as I'm hitting my daily macros. Carbs and sodium are kept low so I don't hold as much water. 1g of carb holds roughly 4g of water.

I'm heavier than you, and last time I fought (Nov) I was 157 before water manipulation and I cut 10.2lbs to make 147. The water cut itself was 6.6lbs. The rest was cut with an epsom salt bath round* for 3.6lbs (this includes bath and in bed for a short time)

*epsom salt bath: 20min in the bath, immediately I put on my sauna suit, and laid in bed with my blankets + covers on for another 20min as well. Combination of both shaved 3.6lbs off. Its important when you're in bed covered up, that your body temp is still high, and you'll still continue to sweat out. Also put a towel or something on your sheets, so your sweat won't drip down and ruin the mattress.

Also, if you decide to this, the bath takes a bit out of you when you're dehydrated (from the water load + cut). I felt fine in the bath, but as soon as I stood up, I felt like I was kicked with a headkick, and was somewhat disoriented for a good 2min. Have a spotter or someone by in case something extreme happens. You don't exactly want to be passing out in the bath while submerged.

Just remember rehydrating (including recovering your electrolytes) are just as if not more important than water cutting. If you already know this, thats great, if not look to see how.
1L = 1kg (or 2.2lbs). The body absorbs roughly 1L per hour, so if you cut 12lbs, you will need 5.45L so roughly 5.5h to be hydrated, its always better to have more, recovering 5.5L would being just at the minimum to compete safely

 

[muaytao]

Should i be losing water weight the first day im drinking 4 gallons? I was told to use sauna suit on the last day

 

[j123]

Not really, maybe here and there. The significant drop comes about 1-3 days out. Also 4 gallons is a bit much. 2 is enough for the water load.

This was mine on the week of my last fight

M: 157.2 - 8L
T: 156.4 - 8L
W: 155.2 - 8L
T: 153.6 - 2.5L
F: 152.0 - 1L + epsom salt bath 1 round
S: 147 [weigh in day + fight]

Sauna, epsom salt, whatever on the last day or 2 depending on how much left. I personally would not want to shed 8-10lbs in one day.

 

[muaytao]

Not really, maybe here and there. The significant drop comes about 1-3 days out. Also 4 gallons is a bit much. 2 is enough for the water load.

This was mine on the week of my last fight

M: 157.2 - 8L
T: 156.4 - 8L
W: 155.2 - 8L
T: 153.6 - 2.5L
F: 152.0 - 1L + epsom salt bath 1 round
S: 147 [weigh in day + fight]

Sauna, epsom salt, whatever on the last day or 2 depending on how much left. I personally would not want to shed 8-10lbs in one day.

So how long should i be exercising? Just long enough to lose a few lbs of water weight a day?

 

[j123]

So how long should i be exercising? Just long enough to lose a few lbs of water weight a day?

You don't really lose much water through exercise on the load days, since you rehydrate back the amount from the excess load. If anything the exercise will happen on 1-2 days out, but I do not recommend doing that. Being dehydrated while exercising is not a good way to handle it.

The water loss will come from you pissing out water. When you water load an amount that exceeds what you normally intake, you essentially trick the body into assuming that the excess amount of water coming in is normal; Thus when you restrict the intake (1-2 days out), you will continue to piss out the reserves that the body normally holds onto. Thats where the weight loss comes from.

On the taper week I still trained M-W, but I took the last 2 days off. I kept the intensity the same while dropping the volume. I pretty much trained for 45-60min compared to regularly in camp when I'm training 2-3h. Intensity remains the same.

This my my preferred method, maybe your coach prefers you sweat out the weight through exercise, I don't like that personally, I want to be as 100% fresh as I can before my fight, which is why I use methods like epsom salt baths, and in the future maybe the sauna as well, to cut weight.

 

[muaytao]

You don't really lose much water through exercise on the load days, since you rehydrate back the amount from the excess load. If anything the exercise will happen on 1-2 days out, but I do not recommend doing that. Being dehydrated while exercising is not a good way to handle it.

The water loss will come from you pissing out water. When you water load an amount that exceeds what you normally intake, you essentially trick the body into assuming that the excess amount of water coming in is normal; Thus when you restrict the intake (1-2 days out), you will continue to piss out the reserves that the body normally holds onto. Thats where the weight loss comes from.

On the taper week I still trained M-W, but I took the last 2 days off. I kept the intensity the same while dropping the volume. I pretty much trained for 45-60min compared to regularly in camp when I'm training 2-3h. Intensity remains the same.

This my my preferred method, maybe your coach prefers you sweat out the weight through exercise, I don't like that personally, I want to be as 100% fresh as I can before my fight, which is why I use methods like epsom salt baths, and in the future maybe the sauna as well, to cut weight.

hey what do you considered liquid meal?

 

[j123]

hey what do you considered liquid meal?

Liquid calories, so stuff like protein shakes, blended vegetables as a drink, etc

Except for protein shakes, I don't do those anymore as I find it to be a hassle to make all my meals liquid, while it makes very little difference to me

 

[muaytao]

Liquid calories, so stuff like protein shakes, blended vegetables as a drink, etc

Except for protein shakes, I don't do those anymore as I find it to be a hassle to make all my meals liquid, while it makes very little difference to me

so let me get this straight. i just drink a lot of water and light exercise to sweat it off. until the last 2 days then i try to lose as much water as possible? sorry its my first time cutting water weight like this. i used to cut 5lbs just by training.

 

[j123]

sorry its my first time cutting water weight like this. i used to cut 5lbs just by training.

Sure its okay, no worries. So before you would just diet down and not cut water to make weight?


The last day or 2, you would use the sauna or epsom salt bath(s) to cut the rest. If you think you can handle cutting 5-8lbs in 1 day then you can do that on the day of weigh-ins.

Around 1 or 2 days out you'll probably already have lost a bit of water from the load+cut. If you weigh in on Fri (fight on Sat) I think you might be able to get 4-6lbs off by Wed or Thurs, then you would sauna/bath the rest off.

 

[muaytao]

Sure its okay, no worries. So before you would just diet down and not cut water to make weight?


The last day or 2, you would use the sauna or epsom salt bath(s) to cut the rest. If you think you can handle cutting 5-8lbs in 1 day then you can do that on the day of weigh-ins.

Around 1 or 2 days out you'll probably already have lost a bit of water from the load+cut. If you weigh in on Fri (fight on Sat) I think you might be able to get 4-6lbs off by Wed or Thurs, then you would sauna/bath the rest off.

how much weight am i going to piss out? i woke up at 140lbs today
before i fought at 140lbs i lost 5lbs by going to the gym. so i didnt have to do this.

 

[j123]

how much weight am i going to piss out? i woke up at 140lbs today
before i fought at 140lbs i lost 5lbs by going to the gym. so i didnt have to do this.

That depends on the person, their bodyfat %, how they hold water, etc
Maybe you'll lose between 3-5lbs

Also, is the weigh-in 24h or same day? If its same day, I would not cut 12-14lbs unless there is a guarantee you can have 6-6.5h to rehydrate

 

[muaytao]

That depends on the person, their bodyfat %, how they hold water, etc
Maybe you'll lose between 3-5lbs

Also, is the weigh-in 24h or same day? If its same day, I would not cut 12-14lbs unless there is a guarantee you can have 6-6.5h to rehydrate

weigh in is friday fight is saturday night

 

[muaytao]

should i drink only Ensure as liquid meal and how many?

 

[j123]

should i drink only Ensure as liquid meal and how many?

Not during the last week. During the cut week you're trying to keep carbs and sodium low (this on the last few days). Ensure is a meal replacement that has normal amount of carbs in it (20-50g). Unless every other food(s) you're eating has no carbs at all, and the only carbs you have is from the drink, then it might be okay. This week you should be on meat and vegetables overall.

 

[muaytao]

Not during the last week. During the cut week you're trying to keep carbs and sodium low (this on the last few days). Ensure is a meal replacement that has normal amount of carbs in it (20-50g). Unless every other food(s) you're eating has no carbs at all, and the only carbs you have is from the drink, then it might be okay. This week you should be on meat and vegetables overall.

hey thanks for all these replies. i woke up at 137lbs today. probably back up now since im drinking a gallon. im eating tuna with water. banana. any other suggestion on what to eat?

 

[j123]

hey thanks for all these replies. i woke up at 137lbs today. probably back up now since im drinking a gallon. im eating tuna with water. banana. any other suggestion on what to eat?

High fat, high protein, low sodium, low carbs. Make sure you hit your deficit calories, you don't want too be eating too little. I would prefer you count your macros to get an accurate way of doing things, but it might take a bit to go through it.

Chicken, veggies, beef. Get them plain, don't get the seasoned or BBQ/whatever ones as they're marinated, and would usually be high in sodium. If the banana is your only carb source for the day (as much as it sucks for this week), then its okay I guess.

 

[muaytao]

High fat, high protein, low sodium, low carbs. Make sure you hit your deficit calories, you don't want too be eating too little. I would prefer you count your macros to get an accurate way of doing things, but it might take a bit to go through it.

Chicken, veggies, beef. Get them plain, don't get the seasoned or BBQ/whatever ones as they're marinated, and would usually be high in sodium. If the banana is your only carb source for the day (as much as it sucks for this week), then its okay I guess.

i ate 3 boil eggs no yolk for breakfast. 1 Boost drink. then diced chicken breast + baby spinach. banana. some tuna. healthy cereal with skim milk. i dont think i even hit 1000. im not even hungry to be honest. craving some pizza though.

 

[j123]

i ate 3 boil eggs no yolk for breakfast. 1 Boost drink. then diced chicken breast + baby spinach. banana. some tuna. healthy cereal with skim milk. i dont think i even hit 1000. im not even hungry to be honest. craving some pizza though.

This is cut week, with a 24h weight in. You normally aim to keep carbs and sodium at the minimum given they retain water (you're trying to cut water). If at the end it works out, then its good, but cereal + milk has carbs. Depending on your serving I'm guessing you have at least 100g carbs (banana, cereal, milk, boost drink).

Your diet from your previous threads has been messed up for some time, after this fight learn about calorie, macro counting to be better at it next time. But thats another thread in all together itself.

 

[j123]

i ate 3 boil eggs no yolk for breakfast. 1 Boost drink. then diced chicken breast + baby spinach. banana. some tuna. healthy cereal with skim milk. i dont think i even hit 1000. im not even hungry to be honest. craving some pizza though.

So did you make weight and compete?