#1
Now extreme weight manipulation can go horribly, horribly wrong. Even a lot of UFC guys don't know how to do it the smart way. Instead, they put their bodies in real harm by doing stupid things like taking a lot of diuretics, not drinking any water, skipping meals, wearing trash bags while exercising (sometimes in the sauna) and generally being idiotic.
They lose weight, of course. But they also lose energy and power and develop one bad temper. None of which helps during fight time.
With the help of Dr. Berardi and Rooney, I decided to take a smarter route, instead of putting my health in serious jeopardy.
I started at 190.2 pounds and had 5 days to lose 20 pounds.
Here's a breakdown of the nutritional strategies we used the same one Georges St Pierre and other elite MMA fighters use before a big fight. (Remember: we know this because Dr. Berardi is Georges' nutrition coach).
STRATEGICALLY DECREASE WATER CONSUMPTION
Dropping weight fast is all about manipulating your water and sodium levels.
For a fighter who wants to cut weight quickly and safely, here's how much water he would consume in the 5 days leading up to his weigh-in:
Sunday 2 gallons
Monday 1 gallon
Tuesday 1 gallon
Wednesday .5 gallons
Thursday .25 gallons
Friday No water till after weigh-in at 5PM.
As you can see, the amount of water starts high with two gallons and decreases with each day till he's drinking hardly any water on Thursday and Friday.
This is to ensure their body gets into "flushing mode."
By drinking lots of water early on, the fighter's body will down-regulate aldosterone, a hormone that acts to conserve sodium and secrete potassium.
And when he suddenly reduces the amount of water he drinks in the middle and end of the week, his body will still be in flushing mode, meaning he'll hit the bathroom to pee a lot even though he's hardly drinking any water.
What happens when you excrete more fluid than you take in? Bingo! Rapid weight loss.
DON'T EAT MORE THAN 50 GRAMS OF CARBS PER DAY
Since one gram of carbohydrate pulls 2.7 grams of water into the body, it's important for fighters to keep their carb intake low.
By doing this, they also deplete muscle glycogen (a source of energy) and keep their body in "flush mode".
DON'T EAT FRUIT, SUGAR, OR STARCHES
These are carbs that should be avoided entirely while cutting.
EAT MEALS THAT CONTAIN A LOT OF PROTEIN AND FAT
Fighters have to eat something. Since they're avoiding carbs, Dr. Berardi advises them to load up on high-quality protein like meats, eggs or a vegetarian sources of protein. It's also the perfect opportunity to eat lots of leafy vegetables (like spinach) and cruciferous vegetables (like broccoli and cauliflower).
Georges St Pierre normally has his meals prepared by a private chef so he doesn't even have to think about this stuff or make decisions. Recommended reading: here's an entire article detailing GSP's training diet.
DON'T EAT SALT
Since the body likes to hold on to sodium (which will hold on to water), dropping salt helps the fighter's body flush water out.
CONSIDER A NATURAL DIURETIC
This step isn't always necessary, but it can help when you're getting down to the wire and still need to lose water. Opt for a natural diuretic like dandelion root, but wait until the last 2 days to use it.
TAKE HOT BATHS
We sweat a lot in hot environments. However, we sweat the most in hot, humid environments. Since hot water offers both heat and 100% humidity, fighters lose water quickly by taking hot baths and fully submerging everything but their nose for 10 minutes at a time.
SIT IN THE SAUNA
This is the "finishing touch" to flush the last few pounds of water and is only used on the last few days leading up to the weigh-in.
#2
So if we take all of that and break it into a weekly plan, it looks like this:
SUNDAY
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: As much as you want in 3 meals
Water: 2 gallons
Salt: None
MONDAY
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: As much as you want in 3 meals
Water: 1 gallon
Salt: None
TUESDAY
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: As much as you want in 3 meals
Water: 1 gallon
Salt: None
WEDNESDAY
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: As much as you want in 3 meals
Water: 0.5 gallon
Salt: None
Sauna in afternoon
THURSDAY
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: As much as you want in 3 meals
Water: 0.25 gallon
Salt: None
Sauna in afternoon for 30 minutes, hot water bath at night
FRIDAY (WEIGH IN AT 6PM)
Carbs: Less than 50 grams per day. No fruit, starches, or sugars.
Protein and Fat: Eat 2 very small meals until weigh in
Water: None till weigh-in
Salt: None
Sauna until weight is met
(Note from Tim: You can download the entire weight-manipulation plan that Nate used here: Weight Loss and Rehydration Protocol.)
What It Feels Like To Cut Weight
Nate Green after cutting weight
Dry as a bone and none to happy about it.
So that all looks fine on paper. But what does it actually feel like to go through it?
One word: Hell.
I started my cut on Sunday at 190 pounds. Here's a quick rundown of what it looked like.
SUNDAY 190 POUNDS
I carry a gallon water jug with me wherever I go, which makes me feel ridiculous. But I have to make sure I get my two gallons of water in. Overall, though, I feel fine. It actually doesn't seem that difficult. I'm not sure what the big deal is.
MONDAY 187 POUNDS
I'm starting to miss the taste of salt. All of my food is bland. Now I'm drinking one gallon of water instead of two. Still not that bad.
TUESDAY 182 POUNDS
I go to the bathroom 13 times in one day. A new record, I believe. And I'm still drinking a gallon of water.
WEDNESDAY 179 POUNDS
Now I'm down to half gallon of water per day, which means I have to ration it out, which feels weird. I have a little with breakfast, a little with lunch, and a little with dinner. It's definitely not enough water.
My mouth is dry. I feel dehydrated. I'm drinking straight espresso instead of drip coffee because it contains too much water.
In the evening, I try my first hot water bath. I generally enjoy baths, but this one's different. My apartment's water doesn't get as hot as Dr. Berardi wants it to be "hot enough to cause moderate pain but not burn your hand" so I fill two pots and a kettle with water, put them on the stovetop until they boil, and pour them into the bath tub.
I get into the bath and immediately regret the decision.
10 minutes later, I'm lying naked in the middle of my living room trying to catch my breath. My eyes are rolled back into my head. My entire body feels like a giant heartbeat. I want to drink some water, but can't.
This is starting to be less fun.
THURSDAY 175 POUNDS
I am a zombie. A zombie who sits. Mostly in the sauna or on the couch.
In the sauna I watch beads of sweat collect on my skin. I see my precious water run down my arms and chest and legs and know that I won't be able to replenish any of it when I get out.
I only have .25 gallons of water to last me the entire day. I'm ready for this to be over.
FRIDAY 169.7 POUNDS AT 5PM
I look sick, very sick.
I spend the last 30 minutes before the weigh-in in the sauna and drink four sips of water throughout the entire day
#3
DRAMATICALLY INCREASE WATER INTAKE.
According to Dr. Berardi, the body can absorb only about 1 liter (2.2 pounds) of fluid at maximum in an hour. So he advises the fighters he works with to not to drink any more than that. Instead, he tells them to sip 1 liter (2.2 pounds) of water per hour.
However, the fighters won't retain all that fluid. In fact, probably about 25% of it will be lost as urine.
So, here's the math for someone like Georges St Pierre:
9 liters (20 pounds) of water to get back.
11 liters (25 pounds) of fluid between Friday weigh-in and Saturday weigh-in to get it all back.
24 hours in which to do it. 8 of which he'll be sleeping and 3 of which will be leading up to Saturday weigh-in.
This leaves 13 total hours for rehydration.
So as soon as Georges steps off the scale, he literally slams a liter of water and carries the bottle around with him, refilling it and draining it every hour until 3 hours before his fight. (There isn't a bathroom in the cage.)
EAT AS MUCH CARBOHYDRATE (AND PROTEIN AND FAT) AS YOU WANT
Now's also the time for fighters to load up on carbs and pull all the water they're drinking back into their muscles. It also helps them feel more human and look less sickly. (Something I definitely experienced during my super-hydration phase.)
Dr. Berardi has his fighters eat a big meal directly after they weigh in. He doesn't restrict calories his athletes can eat as much as they want in that meal as long as it's healthy food like lean meats, sweet potatoes, rice, and vegetables. (Gorging on junk food is a bad idea.)
Then on Saturday (fight day), Dr. Berardi has his fighters eat a satisfying amount of healthy food in a few small meals leading up to the fight.
ADD SALT TO EVERYTHING
Since sodium helps the body retain water, fighters are encouraged to add extra salt to their meals.
Here's what my super rehydration schedule looked like:
The Weight-Gain Schedule
FRIDAY AFTER WEIGH-IN
Carbs: Eat as much as you want in one meal after weigh-in and testing
Protein and Fat: Eat as much as you want in one meal after weigh-in and testing
Rehydration Beverage: Drink 1 liter of water mixed with 1/2 scoop of carbohydrate/protein drink for every hour you're awake. (We used Surge Workout Fuel.)
Salt: Salt food
SATURDAY
Carbs: Eat satisfying amount in four meals before weigh-in
Protein: Eat satisfying amount in four meals before weigh-in
Rehydration Beverage: Drink 1 liter of water mixed with 1/2 scoop of carbohydrate/protein drink for every hour you're awake but stop 3 hours before testing.
