Monthly Archives: May 2013

Wrestling Diet – Progress Weeks 7 of 7

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Week 1 75.5 kg
P1060204Week 7 68.5

1 April – starting weight 75.5 kg

Goals

Week 1 –  74 kg * achieved*

Week 2 – 73 kg *almost got there, 73.5 kg*

Week 3 – 72 kg *achieved*

Week 4 – 71 kg *achieved*

Week 5 – 70 kg *71kg…*

Week 6 – 70 kg *71kg…*

17 May – 68 kg *made it!!!!!*

This last week was incredibly difficult.  Strangely I wasn’t thirsty at all during the entire week.  I was more hungry and physically tired because of the lack of carbs.  I followed the  Bigger Smaller Bigger Dehydration Protocol to lose the last 3 kgs of water.  Below is a break down of my week.

  • Monday – 7.5 L of water, 3 meals of protein and fat – 71kg
  • Tuesday – 3.75 L of water, 3 meals of protein and fat – 70kg
  • Wednesday- 1.75 L of water, 3 meals of protein and fat – 69.5kg
  • Thursday – 0.75 L of water, 3 very small meals of protein and fat – 69kg
  • Friday – no water or food – 68.5kg, after 1 hour in the sauna  – 67.8kg

Monday to Wednesday meals:

Meal 1 – 300g grass fed beef, free range egg, 50g salad

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Meal 2 – 150g free range chicken, free range egg, 50g salad

P1060197Meal 3 – 200g canned tuna, free range egg, 50g salad

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Snack – 2 scoops whey concentrate protein, 2 tablespoons MCT oil

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Thursday meals x3:

100g free range chicken and 50g salad

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The weigh in was at 6:30pm.  After the weigh in I loaded up on foods and drinks to replace my sodium, potassium and carb levels so that I could rehydrate as much as possible.

Meal 1 immediately after the weigh in included:

  • chicken breast cooked in coconut oil, 2 cups of rice and plenty of himalayan salt
  • banana
  • apple
  • coconut water
  • 500mL water

Meal 2 when I got home:

  • organic traditional rolled oats
  • grassfed butter
  • MCT oil
  • banana
  • 2 scoops of vanilla whey concentrate protein
  • organic sultanans
  • natural sweetener
  • honey
  • himalayan salt
  • 500 mL water

Meal 3 before bed:

  • sweet potato
  • grassfed butter
  • himalayan salt
  • 500 mL water

The morning of the competition I had:

  • organic traditional rolled oats
  • grassfed butter
  • MCT oil
  • banana
  • 2 scoops of vanilla whey concentrate protein
  • organic sultanans
  • natural sweetener
  • honey
  • 500mL water

During the competition I snacked on:

  • organic sultanas
  • bananas
  • apples

Overall I felt great when I competed.  No muscle soreness and didn’t feel dehydrated at all.  Unfortunately I lost my 3 matches…  Oh well good experience for the next competition.

Check out my Greco Roman Wrestling Matches:

Reflecting back on my diet and weight cut I am pretty happy.  The only thing I would do differently is maintain my carb intake until the week before the weigh in.  When I cut out my carbs in week 6 I was incredibly sore and was not able to train properly.  Keeping the carbs in week 6 would not have made a difference to my overall weight at the end of week 7.

Now that this competition is over I’ll be experimenting with bulletproof coffee (butter and MCT oil in my coffee) and will aim to keep my protein high at around 200g per day.  I will also aim to have 200-250g of carbs per day to reduce my muscle soreness during and after training sessions.

I hope you guys have enjoyed this case study and if you have any questions don’t be shy.  Post your questions down below.

Until next time.

Valeu,

Lance

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Wrestling Diet – Progress Weeks 6 of 7

1 April – 75.5 kg

Week 1 –  74 kg * achieved*

Week 2 – 73 kg *almost got there, 73.5 kg*

Week 3 – 72 kg *achieved*

Week 4 – 71 kg *achieved*

Week 5 – 70 kg *71kg…*

Week 6 – 70 kg *71kg…*

17 May – 68 kg

Well it looks like I have to lose 3kgs of water before the competition.  Should be fun…

Last night I trialled 10 minutes in an epsom salt bath to see how much water I could lose.  I ended up dropping 0.5kg which isn’t to bad.  Will definitely use the epsom salt bath closer to the weigh-in.  Hopefully I won’t need to jump in the sauna.

This past week I’ve been pretty strict with my diet but I guess I don’t have anymore fat to lose.

I will follow the Bigger Smaller Bigger Dehydration Protocol to lose the last 3 kgs of water.

It will look like this:

  • Monday – 7.5 L of water, 3 meals as much protein and fat as I want
  • Tuesday – 3.75 L of water, 3 meals as much protein and fat as I want
  • Wednesday- 1.75 L of water, 3 meals as much protein and fat as I want
  • Thursday – 0.75 L of water, 3 very small meals with protein and fat
  • Friday – no water until weigh-in at around 4:30pm, will probably only eat salad

For the week I will be eating food low in salt, sugars and carbs.  The idea of this protocol is to put my body into a flushing mode so that by the end of the week I am able to dehydrate easily in the sauna or hot bath.

After the weigh-in I will be eating plenty of carbs, salt and potassium to help rehydrate my body.

Wish me luck, this should be an interesting week.

Valeu,

Lance

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Wrestling Diet – Progress Weeks 4-5 of 7

1 April – 75.5 kg

Week 1 –  74 kg * achieved*

Week 2 – 73 kg *almost got there, 73.5 kg*

Week 3 – 72 kg *achieved*

Week 4 – 71 kg *achieved*

Week 5 – 70 kg *71kg…*

Week 6 – 70 kg

17 May – 68 kg

The past two weeks have gone pretty slow weight loss wise.  This week I will be taking out most of my carbs.  So no more oats and sweet potatoes.  I will of course have some oats on my carb refeed days so that my body doesn’t go into starvation mode.  Have a look at what my meal plan will look like for the next 2 weeks.

Meal 1 6am – 150g minced grassfed beef, 30g organic pasta sauce, 50g mixed salad

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Meal 2 9am – 30g whey protein

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Meal 3 1pm – 150 free range chicken, 15g organic pasta sauce, 50g mixed saladP1060186

Meal 4 3pm – 200g canned salmon, free range egg, 50g mixed salad

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Meal 5 6:30pm – 30g whey protein

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Meal 6 9pm – 150g canned tuna, free range egg, 50g mixed salad, 15g organic pasta sauce

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It is very likely that I will have to cut 2-3kg of water the day of the weigh in.  I will do a test run this weekend.  Saturday I will jump into the sauna and see if I can lose 2kgs water.  Then I will rehydrate and wrestle sunday morning at training.  Will be very interesting to see my energy levels.

Valeu,

Lance

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