The following guidelines are intended for students of ZenQuest only. By following a structured plan under the supervision of our coaches, students can aim to cut weight safely over time and minimize the impact on their health and performance. Students with health concerns or complications should consult with their physician before attempting weight cutting.

Weight Cutting Over Three Days

Cutting 5 +/- pounds in three days for a competition requires a careful balance to ensure it’s done safely and without compromising performance. Here’s a structured plan:

Day 1: Preparation PhaseMorning:
  1. Hydration Management
    • Increase Water Intake: Start the day by drinking plenty of water, around 1.5-2 gallons. This helps your body flush out excess sodium and retain less water overall.
  2. Dietary Adjustments
    • Low-Carb Diet: Shift to a low-carbohydrate diet. Focus on lean proteins (chicken, fish, eggs) and non-starchy vegetables.
    • Cut Out Salt: Avoid salty foods and do not add salt to your meals. Sodium causes your body to retain water.
    • Small Meals: Eat small, frequent meals to keep your metabolism steady and avoid bloating.
Afternoon:
  1. Exercise
    • Moderate Cardio: Engage in moderate-intensity cardio, such as jogging, cycling, or swimming, for 30-45 minutes. This helps kickstart the calorie-burning process.
Day 2: Active PhaseMorning:
  1. Hydration Management
    • Reduce Water Intake: Reduce water intake to around 1 gallon. This helps your body start to release the excess water retained during the high intake phase.
  2. Dietary Adjustments
    • Continue Low-Carb Diet: Stick to lean proteins and non-starchy vegetables. Avoid carbohydrates, which can cause water retention.
    • Minimal Sodium: Continue to avoid salty foods.
Afternoon:
  1. Exercise
    • Light Cardio: Engage in light cardio for 30-45 minutes. Activities such as brisk walking or light jogging can help you sweat without exhausting you.
    • Sauna or Hot Bath: Consider a short session (15-20 minutes) in a sauna or hot bath to induce sweating. Stay hydrated with small sips of water.
Evening:
  1. Rest and Recovery:
    • Ensure you get a good night's sleep to help your body recover and maintain energy levels.
Day 3: Final PhaseMorning:
  1. Hydration Management
    • Minimal Water Intake: Reduce water intake to half a gallon or less. Only drink small sips of water as needed.
  2. Dietary Adjustments
    • Very Low Carb, Low Fiber Diet: Eat easily digestible foods that are low in carbohydrates and fiber. This helps reduce digestive bulk.
    • No Sodium: Completely eliminate sodium to avoid any water retention.
Afternoon:
  1. Exercise
    • Light Activity: Engage in light activity to keep your body active without overexertion. Consider light stretching or yoga.
    • Sweat It Out: Use a sauna or take a hot bath again, but be cautious. Limit sessions to 15-20 minutes and ensure proper cool down.
Evening:
  1. Monitoring and Adjustments
    • Frequent Weigh-Ins: Weigh yourself periodically throughout the day to monitor progress. This will help you gauge if you need to make any adjustments to your strategy.
  2. Rest and Relaxation:
    • Get another good night's sleep to ensure you are rested and ready for the competition.
Pre-Weigh-In Tips
  1. Final Sweat Session: If you need to shed a bit more weight, consider one last sweat session in the sauna or hot bath, but do not overdo it.
  2. Light Clothing: Wear light, moisture-wicking clothing to the weigh-in to avoid any unnecessary weight from heavy clothing.
Important Considerations
  • Medical Supervision: Consult with a healthcare provider or a sports nutritionist before starting any weight-cutting regimen.
  • Listen to Your Body: If you feel dizzy, lightheaded, or unwell at any point, stop immediately and reassess. Your health and safety are paramount.
  • Post-Weigh-In Nutrition: After weighing in, rehydrate slowly with water and electrolyte drinks. Start with small, easily digestible meals to replenish your energy stores.

Weight Cutting Over One Week

Cutting 9 +/- pounds over one week for a competition requires a careful balance to ensure it’s done safely and without compromising performance. Here’s a structured plan:

Day 1-2: Initial PhaseHydration Management
  • Increase Water Intake: Start by drinking plenty of water, around 1.5-2 gallons per day. This helps to flush out your system and start the process of shedding water weight.
  • Avoid Diuretics: Do not use over-the-counter diuretics. Focus on natural diuretics like green tea or dandelion root tea.
Dietary Adjustments
  • Low-Carb Diet: Switch to a low-carb diet. Carbohydrates cause your body to retain water. Focus on lean proteins (chicken, fish, eggs) and non-starchy vegetables.
  • Cut Out Salt: Avoid foods high in sodium as they cause water retention.
  • Small, Frequent Meals: Eat smaller, more frequent meals to keep your metabolism active and avoid bloating.
Exercise
  • Moderate Cardio: Engage in moderate-intensity cardio, such as jogging, cycling, or swimming, for 30-45 minutes. This helps start the calorie-burning process.
Day 3-5: Active PhaseHydration Management
  • Maintain High Water Intake: Continue drinking 1.5-2 gallons of water per day. This helps to further flush out your system and prepare for water reduction later in the week.
Dietary Adjustments
  • Continue Low-Carb Diet: Stick to lean proteins and non-starchy vegetables. Avoid any high-carb or high-sodium foods.
  • Reduce Fiber Intake: Opt for low-fiber foods to reduce bulk in your digestive system.
Exercise
  • Increase Cardio Intensity: Increase the intensity or duration of your cardio sessions. Add some high-intensity interval training (HIIT) to your routine.
  • Sweat Sessions: Consider short sauna sessions or hot baths (15-20 minutes) to induce sweating. Ensure you stay hydrated and don't overdo it.
Day 6: Reduction PhaseHydration Management
  • Reduce Water Intake: Cut your water intake to about 0.5-1 gallon. This will help your body start to release the retained water.
Dietary Adjustments
  • Very Low Carb, Low Fiber Diet: Continue with easily digestible foods that are very low in carbohydrates and fiber. This helps reduce digestive bulk and water retention.
  • Eliminate Sodium: Completely eliminate sodium from your diet to prevent any water retention.
Exercise
  • Light Cardio: Engage in light cardio activities to keep your body active without causing undue stress.
  • Sweat It Out: Use the sauna or take hot baths to help lose water weight. Limit sessions to 15-20 minutes and ensure you cool down properly afterward.
Day 7: Final PhaseHydration Management
  • Minimal Water Intake: Reduce water intake to sips as needed. Aim for less than 0.5 liters throughout the day.
Dietary Adjustments
  • Continue Low Carb, Low Fiber Diet: Stick to lean proteins and easily digestible, low-carb foods.
  • No Sodium: Continue to avoid any sodium to minimize water retention.
Exercise
  • Light Activity: Engage in light activity to keep your body moving without causing exhaustion. Light stretching or yoga can be beneficial.
  • Final Sweat Session: If needed, do a final short sauna session or hot bath to shed the last bit of water weight.
Pre-Weigh-In Tips
  1. Final Sweat Session: If you still need to shed a bit more weight, do one last sweat session in the sauna or hot bath, but be cautious and don't overdo it.
  2. Light Clothing: Wear light, moisture-wicking clothing to the weigh-in to avoid any unnecessary weight from heavy clothing.
Important Considerations
  • Medical Supervision: Consult with a healthcare provider or a sports nutritionist before starting any weight-cutting regimen.
  • Listen to Your Body: If you feel dizzy, lightheaded, or unwell at any point, stop immediately and reassess. Your health and safety are paramount.
  • Post-Weigh-In Nutrition: After weighing in, rehydrate slowly with water and electrolyte drinks. Start with small, easily digestible meals to replenish your energy stores.

Weight Cutting Over Three Weeks

Cutting 14+/- pounds over three weeks for a Jiu-Jitsu competition requires a well-structured and balanced approach to ensure safety and maintain performance. Here is a comprehensive plan to achieve this goal:

Week 1: Initial Phase (Gradual Reduction)Hydration Management
  • Maintain High Water Intake: Start by drinking plenty of water, around 1.5-2 gallons per day. This helps to flush out your system and prepare for water reduction later.
Dietary Adjustments
  • Reduce Carbohydrates: Switch to a low-carb diet. Focus on lean proteins (chicken, fish, eggs) and non-starchy vegetables.
  • Cut Out Salt: Avoid foods high in sodium as they cause water retention.
  • Increase Fiber Intake Initially: Start with high-fiber foods to help cleanse your digestive system.
Exercise
  • Moderate Cardio: Engage in moderate-intensity cardio, such as jogging, cycling, or swimming, for 30-45 minutes daily. This helps start the calorie-burning process.
  • Strength Training: Continue regular strength training sessions to maintain muscle mass.
Week 2: Active Phase (Increased Focus)Hydration Management
  • Continue High Water Intake: Maintain drinking 1.5-2 gallons of water per day. This helps to further flush out your system.
Dietary Adjustments
  • Continue Low-Carb Diet: Stick to lean proteins and non-starchy vegetables. Gradually reduce fiber intake towards the end of the week to decrease digestive bulk.
  • Monitor Caloric Intake: Ensure a slight caloric deficit, around 500 calories per day, to facilitate weight loss.
Exercise
  • Increase Cardio Intensity: Increase the intensity or duration of your cardio sessions. Add some high-intensity interval training (HIIT) to your routine.
  • Strength Training: Continue regular strength training to preserve muscle mass.
Week 3: Final Phase (Focus on Water Weight)Days 1-4
  1. Hydration Management
    • Maintain High Water Intake: Continue drinking 1.5-2 gallons of water per day until Day 4.
  2. Dietary Adjustments
    • Low-Carb, Low-Fiber Diet: Stick to lean proteins and easily digestible, non-starchy vegetables. Reduce fiber intake further to minimize digestive bulk.
    • No Sodium: Eliminate sodium from your diet to prevent water retention.
  3. Exercise
    • Moderate Cardio: Continue moderate-intensity cardio. Focus on activities that promote sweating, like running or cycling.
    • Strength Training: Maintain strength training but avoid intense sessions to prevent overtraining.
Days 5-6
  1. Hydration Management
    • Reduce Water Intake: Gradually reduce water intake to 1 gallon on Day 5 and to 0.5 gallons on Day 6.
  2. Dietary Adjustments
    • Very Low-Carb, Low-Fiber Diet: Continue with lean proteins and non-starchy vegetables. Ensure all foods are low in sodium.
    • Small Meals: Eat smaller, more frequent meals to aid digestion and prevent bloating.
  3. Exercise
    • Light Cardio: Engage in light cardio sessions. Consider light jogging or brisk walking.
    • Sweat Sessions: Use a sauna or take hot baths for short periods (15-20 minutes) to induce sweating. Stay hydrated with small sips of water.
Day 7 (Day Before Weigh-In)
  1. Hydration Management
    • Minimal Water Intake: Reduce water intake to sips as needed. Aim for less than 0.5 liters throughout the day.
  2. Dietary Adjustments
    • Continue Low Carb, Low Fiber Diet: Stick to lean proteins and easily digestible, low-carb foods.
    • No Sodium: Continue to avoid any sodium.
  3. Exercise
    • Light Activity: Engage in light activity to keep your body moving without causing exhaustion. Light stretching or yoga can be beneficial.
    • Final Sweat Session: If needed, do a final short sauna session or hot bath to shed the last bit of water weight.
Pre-Weigh-In Tips
  1. Final Sweat Session: If you still need to shed a bit more weight, do one last sweat session in the sauna or hot bath, but be cautious and don't overdo it.
  2. Light Clothing: Wear light, moisture-wicking clothing to the weigh-in to avoid any unnecessary weight from heavy clothing.
Important Considerations
  • Medical Supervision: Consult with a healthcare provider or a sports nutritionist before starting any weight-cutting regimen.
  • Listen to Your Body: If you feel dizzy, lightheaded, or unwell at any point, stop immediately and reassess. Your health and safety are paramount.
  • Post-Weigh-In Nutrition: After weighing in, rehydrate slowly with water and electrolyte drinks. Start with small, easily digestible meals to replenish your energy stores.