My name is Alan Belcher. I’m not a doctor nor a nutrition expert but I have the ability and knowlege it takes to help people lose fat and lose water weight when needed. When it comes to cutting weight for an mma, bjj, or wrestling competion I do consider my self an expert. I have done it myself. I’ve done it the wrong way and the right way. Now let’s get started.
The first thing I need you to understand about cutting weight is the difference between dehydrating and losing fat. There is a certain amount of fat that needs to be lost in order to reach a weight that is within range. Range of your weight class that is.
Say for example , you are trying to make 155 lbs but you weight 185, as your trainer I would need you to be 165 lbs a week before weigh ins or even better 10-14 days. All the weight you lose up until that point must be fat or muscle. Sorry, yeah, you will be losing alot of muscle mass.
The diet you use up until that point is very important. You must lose fat, yet A. maintain as much muscle as possible B. Maintain high energy for training C. Get the right nutrients needed to recover and keep your hormones and blood sugar balanced.
After you reach your in-range weight, it’s all water weight from there. It should be done on the last day or 2 days before weigh-in.
Let’s get to the mistakes. I’ll break it down in two categories. A. Total training camp fat loss diet and B. Fight week weight cut diet
A. Total camp diet mistakes
1. Fighters are eating way to few carbs. They are trying to go 100% paleo and there not getting enough grains after training to recover. Carbs are not bad, get that out of your head.
2. You’re eating too little protein. You guys are melting your muscle away faster than your fat.
3. You are focusing on the total weight instead of the target weight. Get to your target weight by dieting, then cut the rest by dehydrating the day of weigh ins.
4. Your exercising to lose the water weight. This will make you tired and make you lose. It’s not necessary.
5. Your cutting water weight for to long. If you do this more than 2 days your body will hold on to the water because of fear of dehydration. Make sense.
6. The 6th mistake and many others is answered here by my friend Eric. He’s a beast when it comes to this stuff.
Click this link to learn more > FULL WEIGHT CUTTING GUIDE… NO QUESTIONS LEFT UNANSWERED..STEP BY STEP…EVERYTHING WE DO.. CLICK HERE
Let me know what you think and comment below,