Hi folks, first post in this sub-forum. I'm needing some proven guidance in losing some weight prior to my first BJJ tourny on Feb 4th. (Carlos Machado-2006 Winter Wars). I am trying to make the 202 weight class and I am currently @210-212lbs. I am eating much better and training 5 days a week. The only cardio I have done is BJJ mat time. I am eating 4 times a day on a modified "South Beach" phase 3 diet plan. Wondering if i should try out the "South Beach" first 2 week regimin where you go in to a semi-ketosis state. The only problem i have is thats people tend to feel sick and week near the end of that 2 week cycle. And thats the last thing i want going in to a tournament. Another thing I dont want to do is "cut weight" the old fasioned way. You know, the last few nights before the fight. Because we will be weighed the moment right before the matches. So I'd be going in to the match completely dehydrated. Can anyone give me a clear guideline to lose a solid, not water, 10 to 12 lbs in 3 weeks? Also, can this be done with out getting too weak and losing muscle in the process? Thank you for any advice.