<aside> <img src="/icons/info-alternate_gray.svg" alt="/icons/info-alternate_gray.svg" width="40px" /> I Recommend reading the guide in the link.

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Checklist

• Pre cut (2 weeks- 5 days from competition)
  • [ ] Clean Food
  • [ ] Aim to lose no more than 1-1.5% of body weight per week
  • [ ] Eat clean and monitor wake-up weight
• Sodium Cut (5 - 1 days out )
  • [ ] Begin fiber and sodium cut
  • [ ] No salty food ( any type of processed of food basicly)
  • [ ] No salads or high volume food
  • [ ] Increase water intake halfway through fiber and sodium cut ( drink allot of water)
  • [ ] Enter lower carb diet and consume higher calorie-density foods during fiber and sodium cut
• 18 hours before
  • [ ] No water
  • [ ] Match expected calorie burn with low glycemic index foods, such as peanut butter, during water cut phase (1-0 days out)
• 3-4 hours before weigh in
  • [ ] Wear non-breathable base layer during sweat out to decrease sweat out time
  • [ ] Do Light Cardio/Sauna to sweat out remaining water.
• After Weigh in
  • [ ] Refuel with Pedialyte, protein, and real food after weigh-in
  • [ ] Light workout 30-60 minutes after refueling
  • [ ] Make sure urine is clear before sleeping
  • [ ] Prefer real, unprocessed food to maximize performance
  • [ ] Expect to be a few pounds above wake-up weight by bedtime after weigh-in