wargasm
returning videotapes
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This is a guide on water cutting. I've researched into this, and it is not exactly advisable or safe but who gives one
DO NOT DO THIS IF YOU HAVE DIABETES
An average person can regain about 2% of their body weight in lost water within 2 hours, and most can perform well with about 1% dehydration. For a 2-hour weigh-in, most competitors shouldn't aim to cut more than 3% of their body weight.
So, if you're starting a water cut, you shouldn’t be more than 3% over your weight class. For a 93 kg man, this means weighing around 95.8 kg, and for a 57 kg woman, around 58.7 kg. Cutting more weight becomes increasingly dangerous and detrimental to performance. If you're more than 3% over your weight class, consider slowly dieting down over weeks or months, then water cutting the last few percent. Ideally, you should be at 103% of your weight class about four weeks before your meet, so you can eat at maintenance for optimal recovery during your final training weeks.
This process takes about a week, but you need to decide and commit two weeks before meet day. Start weighing yourself before bed and in the morning to track how much weight you lose overnight, which will be needed for Layer 4 - Hyperthermia.
Don't taper your water intake, as it adjusts your body to lower levels and reduces excretion. Instead, increase water intake to around 120 mL per kg of body weight. For a 95 kg person, that's about 11.5 L (roughly 3 gallons).
If competition day is Day-0:
OPTIONAL:
My protocol:
DO NOT DO THIS IF YOU HAVE DIABETES
Layer 0 - How Much Can I Cut?
The most crucial part of a water cut or weight manipulation is the final phase—recomposition after the weigh-in. Dehydration is stressful, unhealthy, and bad for performance. We’ll plan backwards, determining how much weight to lose based on how much we can regain.An average person can regain about 2% of their body weight in lost water within 2 hours, and most can perform well with about 1% dehydration. For a 2-hour weigh-in, most competitors shouldn't aim to cut more than 3% of their body weight.
So, if you're starting a water cut, you shouldn’t be more than 3% over your weight class. For a 93 kg man, this means weighing around 95.8 kg, and for a 57 kg woman, around 58.7 kg. Cutting more weight becomes increasingly dangerous and detrimental to performance. If you're more than 3% over your weight class, consider slowly dieting down over weeks or months, then water cutting the last few percent. Ideally, you should be at 103% of your weight class about four weeks before your meet, so you can eat at maintenance for optimal recovery during your final training weeks.
This process takes about a week, but you need to decide and commit two weeks before meet day. Start weighing yourself before bed and in the morning to track how much weight you lose overnight, which will be needed for Layer 4 - Hyperthermia.
Layer 1 - Water
The most obvious layer is water intake. The idea is to drink way more water than usual to trick" your body into thinking constant urination is normal, then cut off the intake. It takes a while for your body to return to baseline excretion levels, so you lose extra fluid mass.Don't taper your water intake, as it adjusts your body to lower levels and reduces excretion. Instead, increase water intake to around 120 mL per kg of body weight. For a 95 kg person, that's about 11.5 L (roughly 3 gallons).
If competition day is Day-0:
- Days 1 and 2: Drink 100% of peak water.
- Days 3 and 4: Drink 80% of peak water.
- Days 5 and 6: Drink 60% of peak water.
OPTIONAL:
Layer 2 - Sodium
Just like with water, salt loading makes your body into think high salt excretion is normal. Sodium pulls water into your cells and excreting it pulls water out of your body.My protocol:
- Days 1 and 2: Minimize sodium, aim for under 1000 mg.
- Days 3 to 6: Increase sodium intake, aiming for around 5000 mg. Just add salt to every meal, or mix a teaspoon of salt in water.
