Weight cut for college from 145-125

[blairwrestler97]

Hey guys,

So just a little bit of context, I wrestled for Blair Academy in New jersey in high school. I've been blessed with the opportunity to wrestle D1 at Rutgers this coming fall, as a 125 pounder.

As the title suggests I currently am sitting at about 145 pounds, and 12% bf. My question is how to go about getting my weight back down. I don't want to have to struggle with a weight cut, (would like to get below 135), and that is why i am asking this early. Ive read alot into the dolce diet and the 3 weeks to shredded program, but am unsure how to modify for someone my size, as his protocol is for a 200 pound man. Or if someone else has any experience in getting their weight down. Any advice would be greatly appreciated!

Thanks!
Zach

 

[j123]

Hey guys,

So just a little bit of context, I wrestled for Blair Academy in New jersey in high school. I've been blessed with the opportunity to wrestle D1 at Rutgers this coming fall, as a 125 pounder.

As the title suggests I currently am sitting at about 145 pounds, and 12% bf. My question is how to go about getting my weight back down. I don't want to have to struggle with a weight cut, (would like to get below 135), and that is why i am asking this early. Ive read alot into the dolce diet and the 3 weeks to shredded program, but am unsure how to modify for someone my size, as his protocol is for a 200 pound man. Or if someone else has any experience in getting their weight down. Any advice would be greatly appreciated!

Thanks!
Zach

At the end of the day its calories in and out. To lose 1lb a week you'll have to eat at a caloric deficit of your maintenance by 500 calories. So if you eat 2500 every day and don't loose any weight, you'll have to eat 2000 to every day of the week to loose 1lb. Do it until you hit your goal, so 10 weeks pretty much.

As for your food sources, imo there's no need to restrict your food sources

 

[blairwrestler97]

At the end of the day its calories in and out. To lose 1lb a week you'll have to eat at a caloric deficit of your maintenance by 500 calories. So if you eat 2500 every day and don't loose any weight, you'll have to eat 2000 to every day of the week to loose 1lb. Do it until you hit your goal, so 10 weeks pretty much.

As for your food sources, imo there's no need to restrict your food sources

Thank you very much! Alright so Ill guess Ill just start tracking my calories thanks!

 

[j123]

Thank you very much! Alright so Ill guess Ill just start tracking my calories thanks!

Also be sure to measure your portion sizes accurately as well. Lots of people count, but don't have a way to measure so they use methods like: a handful of chicken breast, 2 thumbs of butter, etc.
imo thats not a good way to going about doing things

Use measuring cups or a food scale to keep it as accurate as possible.

 

[blairwrestler97]

Also be sure to measure your portion sizes accurately as well. Lots of people count, but don't have a way to measure so they use methods like: a handful of chicken breast, 2 thumbs of butter, etc.
imo thats not a good way to going about doing things

Use measuring cups or a food scale to keep it as accurate as possible.

No yea I have a food scale, so I'll be using that.