How To Cut Weight For Wrestling | 5 Diet Tips For Athletes
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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Olympic Coach Dane Miller breaks down his 5 Key Diet Tips For Athletes that will keep wrestlers at a healthy and competitive weight throughout the season so that there is no decrease in energy, stamina, or strength so you can perform your best in wrestling.
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Intro - 0:00
Why Cut Weight? - 0:30
Tip #1 - 2:30
Tip #2 - 4:34
Tip #3 - 6:47
Tip #4 - 8:41
Nutrition + Wrestling Program - 11:04
Tip #5 - 11:24
Want Help With Wrestling? - 13:23
#wrestling #weightloss #strengthtraining
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I'm only cutting 5 lbs so I can wrestle at 195. It's been really tough being the lightest person in the 220 weight class.
Same with me I’m like 203 rn and it suck’s wrestling 20 pounds heavier
Facts I'm legit 199.6 😭
I’m wrestling heavyweight (186-225) we don’t have a 185 pounder. I’m 194 so I’m just going to cut so I don’t have to wrestle dudes 20lbs more than me.
I know how you feel, I had my first BJJ tournament not long ago and cut 7 or so l could get into the 155 weight class. Well, turns out the other 155'ers didn't show up so I got bumped up to the 170 weight class. That was awful.
Yeah it sucks bro, I was 195 start of wrestling (216 but lostt weight, was 196.9 first match and they gave me the 2 lb allowance cuz pre season) and one tournament, my first actual tournament, i was 194, and they put me in 220. it sucks, somehow got a win tho, fluke but still.
I wish I had this knowledge back in the 70's. Thx for posting.
Dang. I hear the rules of wrestling were different back then. Is that true? How was wrestling back then?
I’m a senior this year and I never did sports in my life and so I wanted to make this year a year to be proud of so I’m gonna do wrestling so thanks coach
Damn dude gl senior year kinda reallly late to join but if u give it ur 100% and learn fast u can maybe win a few matches and tbh u joined the hardest sport ur high school probably offers
It’s never to late to join. I just started junior year and honestly so fun.
How did it go?
this is my senior year and my first time wrestling too😂😂
Make it a lifestyle man, why just this year? If you want to stay proud of yourself stay consistent and stay with it if it’s your passion. Go even higher and take up striking as well. Good luck
Thank you so much for this channel, as a wrestler this is one of the most important channels I follow. Thank you.
Really happy we are able to help. Thank you 💪
Yooo.my man is from greece?.απο ελλάδα εισαι?
@@dimgrigor9472 si🇬🇷
I cut 7 pounds in 2 days
@@messygaming6680 Awesome!
This helped so much! I gotta lose 20 pounds to be in my weight class lol, and this video has helped so much
Im an ex wrestler and gained 40 lbs since i graduated. Going to use this to get myself back in shape. Thank you
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Looking to cut about 8 pound over the next 8 weeks for an upcoming tourney and this definitely helps💪🏻
Easy claps. How’d you do
Bro you can lose 8 pounds in fat over 8 weeks you don't need to cut water weight over 8 weeks you'd damn near kill yourself
Me sitting here at 260 trying to be 220 at the end of the season 😂
If you're interested we have a nutrition plan for wrestling if you think we can help 👉 www.garagestrength.com/products/high-performance-nutrition-wrestling
Bro, spinach. Spinach is amazing. Low calorie dense, low carbs, low fat. But has nutrients so you don’t feel dead.
Carbs are a bad thing for a wrestling cut because the key thing to lose is *water weight.* But don’t stop eating carbs. Many people think cutting carbs is bad for wrestling, but water is just so easy to lose!
Very possible. I was 240 my freshmen 195 my sophomore year 170 junior year and 160-152 my senior year ( my prime year lol)
Ik I'm late but did u hit 220
Definitely very possible
I’m usually 160 and thanksgiving got me to 165 I have 2 days to cut this five lol let’s pray 😌
Lmaooo frrrrr I gained weight and I have a tournament this Friday 😖
And I also would appreciate if you share your opinion on heavy sandbags and barrels lifting&carrying for wrestlers. Back in 2007-2008 heavy sandbags (80-95kg) really improved my mat strength and endurance. I don't know why coaches don't include them in their training routines - it's cheap, functional and brutal.
We are considering do a video on it. We will first have to get some lol. Thank you for the suggestion 💪
Great idea!
Holy shit I’ve been subconsciously doing refeeds, I always have a little more chicken and veggies every other 3 or 4 days
That's awesome! Great work 💪
Coach you are the best I just want to know when to start the weight loss process a week before the tournament?
I should be able to make my cut from 116 to 106 but damn my body is just not dropping the pounds so I’m looking at a ton of these wrestling weight loss videos so I can understand nutrition better and be strong while bringing my walking weight to about 109 hopefully.
Woah that sounds tough! I’m trying to cut to 111 from 116…
Same! I got drop from 112 to 106 to do a dual meet and I just found out today that's what I had to cut it's in 4 weeks hope I can make it
I’m trying to get from 125 back to 113 got any tips?
Rooster weights unite 😂 .. intermittent fasting, one meal a day, and water loading. Do a lot of sauna & ice baths. Cut cheese, dairy, breads, and tortillas.
I use to cut like your brother I loss an extreme amount of muscle but my endurance was absolutely insane
Plz if u see this plz tell me how u did it
@@Kobethornton1234 welp it wasn’t healthy by no means. My largest cut was 60lbs in a month. I ran 30 minutes of stairs everyday. I started with ten and worked my way up to 30 within a week. I ran the 30 minutes to get warmed up for wrestling practice as well. Every other day within 5 days I’d lift 3xs a week squats power clean bench I’d lift extremely light but I’d do 3x10 (before my run) after lift/run I’d typically practice. When I practice I absolutely killed myself. I worked so damn hard man everyday basically I had the mindset if I wasn’t gunna be number 1 on the team id be the hardest worker. I had a state champ to base myself off of (Orion Anderson). I also ate extremely small portions of food. Sunday through Friday/Thursday. I’d eat only chicken and a green for dinner and lunch. The chicken wouldn’t be bigger then my fist and I’d use 1 can of greens per day. For breakfast to get me through I’d eat sugar free jello or if I wasn’t trying to max cut I’d eat some eggs with red hot sauce.On Thursdays I’d typically switch to drinking only water as tournaments were typically Saturdays. So fasting from Thursday to Saturday and I’d add and extra condition post practice where I’d put on as many clothes as I could then went into my bathroom turned the shower on played music and did as many push-ups burpees mountain climbers switch kicks etc as I could I did each until fail. There’s other cals I didn’t mention but I’d pretty much go until I couldn’t anymore. I’d also always stop if I got dizzy or something. On Thursday and Fridays I would eat one box of jello if I could still make the weight if not i wouldn’t eat anything if I couldn’t eat jello on Friday’s I’d most likely be spitting into a bottle all day to get that water out of me. I’d also never eat past 6 pm and fruit was an absolute Nono before the afternoon For practice I’d take tiny sips to get me through. Idk if this is gunna help you but I need to let you know I couldn’t drink soda ever again and one of my cuts I gained an extreme amount of weight back when I started eating again. At first your stomach aches but that goes away. I also took a multi vitamin a b6 pill iron at the time I was taking deer antler extract and I drank a little over half my body weight in ozs of water on water drinking days. Sorry it’s not in order it’s all kind of coming back to me it’s been 8 years.
@@Kobethornton1234 lmk if it helped at all.
@@dariusabron6425 it did thanks! I have to cut 30 lbs so far I've only cut 9 lbs. What I'm doing is waiting until 5pm to eat one meal and the rest if the day I drink water.. just like you I workout and practice wrestling. After wrestling I get on a bike for 3miles and I'm done. Is this good?
@@Kobethornton1234 yeah but I wouldn’t wait to eat even if you take the one meal your waiting for and break it up throughout the day. You want your meal to work with you by break it up it’ll trick your body into burning more fat throughout the day. But good shii man hope the weight cuts successful stay heathy and make sure you look into your state regulations. I wrestled most of my matches at 182 and when I went for sectionals weight at 162 they wouldn’t let me compete then I had to gain 8 pounds in an hour just to wrestle that day. It was no good.
"How To Cut Weight" Laughs in heavyweight .
i have so much respect for wrestlers. i truly think it's the hardest sport in all of the academically-recognized sports. however, it seems extreme in a lot of aspects for these young people. we had people that were collegiate wrestlers that would join our rugby team when they decided it was enough and they would be insanely good rugby players but they would have randomly horrible things happen to their health like intestinal issues. i don't have the answer here to anything, just be careful please y'all!
Agreed. I have never done any combat sports involving weight cutting. But, weight cutting seems extremely dangerous. I don't know what the lowest weight class is, but you have to starve yourself to make that weight.
Cutting from 190-157 by regionals, this season I’m happy I have 3-3.5 months to actually work on it.
12:47
Liquid: oat [REP] 🏋🏿♀️
Protein: chickendark [DOMINION] 🙏🏿
Fruit: almond coconut [SLEEP] 👂🏿✍🏿
I naturally weigh around 117 or 116 so I cut to 113 and I lose it in literally one practice I have no issue, but my teammates struggle unfortunately and I feel bad seeing my best friends suffering.
Thanks sir
Glad you liked it 👊
Just trynna cut weight for folk style was 145 during freestyle gotta drop to 132-138
I’m usually 170 but Im injured and have gained like 5 pounds and want to be 160 for the season
Around 150 right now, coach wants me at 144. It’s slow and grueling, but I’m getting there😅
Thank u
I'm 223 right now trying to get to 180 by the beginning of season wish me luck
Im 250 rn and i’m going down to 220 because it will be a heathery for my height to be that weight
Any tips for cutting 5 pounds in 6 days? I’m at 158.6 and need to get down to 154. I have my first BJJ tourney and signed up for feather weight (154.5 is the limit).
Thats easy just do OMAD & keto meal
same, gotta cut 6 pounds in 10 days
@@laugoyard I made weight just cutting out essentially all carbs and jump roping with the sweat suit on. I normally eat a lot of carbs, if you do too it could work
Do you do personalized online coaching for working out and nutrition?
Yes I do! Check out this link here for training from us 👉 www.garagestrength.com/pages/program-archive
I’m currently 125 lbs and need to be 118 within at least 14 days I am a girl and 14 years old my height is 5”4 it’s my first time having to cut weight because it’s my first match coming up I’m very excited but also just looking for advice on the best way to do this
Thank god for you man. You are my favorite channel rn. Better than ATHLEANX
Glad you enjoy it! Thank you 💪
Lol. No way is he better than him.
This comment really grabbed my attention
Where has this channel been all my life?
Glad you're finding it so helpful 💪
I’m trying to cut weight because of pole vaulting I’m a 117 and I need to be 115 in 8 days
dude same
Bruh that’s nothin that is literally one nights sleep and a bathroom break
@@Duhluzr21 what’s ur workout
Should I also cut weight, when the weigh in is on the fight day( in boxing)
You should still cut but not as much as someone with a day before weigh in would
I’m 250 trying to cut to 180 before season starts which is in a couple of weeks
This gives me flashbacks of garbage bags and throw up....💧💧😫😫
😨😨
I'm weigh around 125and I would like to cut to 113 after Christmas (which adds the 2 pound allowance. I just don't know how though.
at 144 rn trynna get to 126 wish me luck🙌
im at 240 rn for football szn and i need to make 215 by mid november. i lose water weight easily but i want this weight to stay off
I hav to weigh 115 in 6 day and currently weigh 125 so hope this helps
Awesome, coach! I guess I can use these tips to lose couple of pounds 😅 BTW, my friend moved to Pittsburgh. By any chance your gym is in Pittsburgh?
That's awesome. Our gym is actually located in Reading, Pennsylvania which is about 4 hours from Pittsburgh at the opposite end of the state. If your friend is interested in visiting they are more than welcome to. They can call or email us at gssportsperformance@gmail.com to schedule a training session with our coaches or just workout 💪
@@GarageStrength thank you!
@@user-vu6vz8nl1y 👊
Im 166lbs rn i want to wrestle at 148 this year i got like 2-3 months to cut down to it
My son tells me 2 weeks ago he wanted to wrestle 135lbs this year. I asked him how much did he weigh? He said 157lbs lol I told him yeah thats not going to happen. My son is lean, in good shape, runs 3 miles before school and lifts weights. I told him 145lb is the lowest I'd allow him to go. This week he's already dropped 7lbs. Then I have a son that's 287lbs and his coach wants him to get down to 220lbs. He might make that at the end of the season, but he's definitely not going to in 2 weeks.
Can I use these tips for soccer cause I’m a freshman in high school and I barely made JV soccer and that’s cause of my weight so I’m just trying everything to lose weight cause I wanna play soccer at a higher level and nothings working for me right now
Just track your calories, myfitnesspal is a good free app to track your calories and stay in a caloric deficit. Wrestling style weight cuts are not for anything except weight class sports
This isn’t meant for the long term cutting weight is for getting ready to compete since you have to be exactly on weight or under. That’s just a lifestyle change which is different and takes time. I wrestle and do soccer and they are two different beasts, this can be detrimental if not done right.
I am only here because I have wrestling tomorrow and if im over 200lbs then I can't wrestle and I need to cut atleast 3-5lbs in a day or so. (it's Friday atm.)
I like to wear trash bags and sing while I'm running so the coach doesn't hear them
My wrestling season starts December 2nd 2023, and I have a little under a month to cut these 12 pounds any advice and tips?
A good amount of protein alot of water and try to exercise a good amount also try fasted cardio
Trying to cut 170 to 130 -140 cause I need to get back in shape for judo
Okay, I'm a female in the 117 or 119 weight bracket. I need to drop 10 lbs and I have 2 weeks to do so. (I'm 125 rn but I also just ate a ton of junk food before realizing I have a huge competition soon). Any ideas on how to drop that weight quickly??
Did u drop?
@@user-bp3kc8rq2c I did. I dropped about 2 pounds in 1 1/2 weeks. Then I ended up dropping 8 in 24 hours. It was very unhealthy but I took many hot baths, a ton of cardio, and dint eat. Don't recommend, I need to find a healthier way to cut down
@@alainajohnston7523 how was ur performance? Did you feel tired when u wrestled ?
@@protectmylight2006 I was really tired. I ended up getting first in my freestyle tournament, and second in folk style. I will say, I could've been tired because the night before the tournament my dog ended up passing away. But, it wasn't healthy, I don't recommend it. A wrestler near me actually just died after having a heat stroke while on a run in a sweat suit. Also, I ended up cutting about that same weight in December this year. I got really really sick and didn't perform well.
for my next school wrestling season I want to do 126 and right now I weigh in at 133.0 even though my season is over I need help
How’d it go
how r u rn
Just cut 40 lbs easily. This will make it easier. 185 to 145. Grappling tournament. Opponent is 5'5, I'm 6'3. He doesn't cut much. Love IVs.
Can I use these tips for football
Definitely, but if you're interested check out our nutrition videos for football 👉 th-cam.com/video/nWOc0z87Jvc/w-d-xo.html (NFL Linebacker Diet) and th-cam.com/video/2fVckWcN73Q/w-d-xo.html (general football nutrition)
I'm 150 pd hopefully I'm goin be like 130 maybe. 125
Trying to cut from 109 to 100 in one night wish me luck
i’m tryna cut from 149 to 140 lmao
@@dylanlampin8404 what’s ur workout
I’m cutting 194 to 184
@@yeetfeet1878 what’s ur workout
@@matthewmiles8382 whatever we do at practice but I would recommend getting extra cardio in.
I never needed diet in wrestling. I went from 210lbs during football season to wrestling at 152s and I ate like a cow and ate whatever I wanted . Wrestling practice was just so hard that they weight just came off
Damn
My first time doing wrestling and I need to cut 20 pounds for my first meet next week
I have to lose 5 pounds in 8 days what should I do?
I'm a sophomore female wrestler and during covid I might have went up to 74 at my heaviest from 145. I need to get back to that weight class by the seoson so I'm just trying to figure out how to do it so I am not technically starving cause I get in trouble for that
Ik a sophmore female wrestler to
Theres not a lot of us sadly
Purrr female wrestlersss check innn✨💅🏽😌
Did u make it?
i'm a female wrestler too,(trans dude not on hormones or had any surgery) my coach wants me to cut from 138 weight class to 132 weight class but i'm like 20-23% body fat not thrilled for the journey. Happy to know there are other female wrestlers my age!
It’s the preseason and I’m 160 I have to be around 152-145lbs
Balling your eyes out! Lol 😂 love it!
i’m doing the same cut 215 to 175 just like his brother
i’m trying to lose 8 lbs in 2 days right now. i’m 6.5 lbs down and i have an hour to lose the last 1.5 wish me luck
How did it go
How did you do it
me a 170 trying to cut down to 150 by the end of the school year xD
Same bro😂 got to get to 152
@@dgs266 i got down to 160 so far, felt like shit but was able to stay stable, about to wrestle tomorrow at 160 so thats good
@@rfd2745 good job bro go win your match you deserve this win
I have to cut 5lbs in two days wish me luck
I only have 3 pounds left to loose by Thursday, but I just can't get down and stay down for long enough
What if you’re in the wrong weight class
yo thanks im 12 and im at 150 i lowkey feel embarrassed so i wanna drop till 135 by the end of t month to wrestle at a dual
How tall are you?
@@xlittleboy-7095 ?
@@quilty5801 what is your height?
@@xlittleboy-7095 like 5'7 or 5'6 sum like that do you wrestle ?
I’m exactly the same I’m 13 tonight I’m 5,7 and 150. I just wanna drop weight without losing muscle
Im at 200, trying to cut to 160, i have a few months to do so
Incorporate Cole Robinson's concepts too.
I’m only looking this video up because no one tells me anything about how to get lean
I lost 7 pounds just from not drinking a gallon of water a day did I do that wrong
I'm 160 and needa be 148 in 2 weeks 😬
I’m 173 trying to get to 165 so it’s not that bad
I have one week to cut 7 pounds what do I do
Im really bad with understanding what to do with dieting do you have any advice?
Greg doucette
I’m like 128 cutting down to 113
Me at 220 tryna be at 160 by next year
How do I find my 3%
Figure out you weight. Multiply by .03, then subtract whatever number you got by your weight. And that’ll be what you would weight if you cut 3%
@@LuisMartinez-gd2hy so if it is under 3% like 2.37 that would be to much weight to stay healthy?
Looking for cutting just 1 kg within 1 day for a MMA event current weight is 57.5 and needed is 56.5 kg
Fast the day before, eat very little until the weigh in,but be careful, don't strain yourself or workout too much,if you can't fast,put a garbage bag over your skin,do like a shirt with it,put a long sleeve shirt,2 hoodies,3 pants,2 pair of socks and do 30minutes light cycling and 30 minutes of laying on the ground covered by like 2 of 3 bed covers and do it x2,have your friend pass ice cubes on your forehead,i recommend trying to fast a week before to see how much you weight the morning after
@@AssholeTingler69 and i have to get in to the fight after weigh in it will just after 1-2 hour so how do i recover any tips
@@shashankdubey5838 eat pasta with spicy tomato sauce and a mince beef,it very light, don't put too much monce
Got to cut two pounds tonight
I’m 108 rn and have to lose five pounds in four days
Sir please please please help me sir I am from India and my weight is 60kg I want to loss 10kg in just 20 days because after these days I have a wrestling competition please tell me how to loss
Did you not watch the video? Even if you could lose all that weight, you would feel like shit and wouldn’t wrestle well
@@christiansehlmeyer7149 I had given my wrestling trial and I had won my bouts and qualified for next level
How did you manage to cut thay weight bro
Boxing is the worst for the weight cut mentality. The idea of sitting in the weight class you can stay within 5% of to enhance performance instead of struggling to get down to a class that requires a huge cut and just pretends that it isn't impacting their performance negatively
I don’t even wrestle i just want to loose weight
I'm in the process of going down from 288 to 220😭😭😭😭
Hallelujah praise GOD I’m saved and going home amen
💣⚡
Thank you 💪
20 pounds in 3 weeks. Wish me luck 😎
Bro I’m 160 wrestling 157 and I have a match today 😢
I just need to cut 5 lbs in a week wish me luck
Ayy did you do it? I’ve got to cut 6 pounds in a day so.
@@PromotusAnimations One of my coaches talked me into not cutting and preparing for 220 next year since this year is super short for us
I’m that 150 dude trynna get to 137 lol oh well I got 6 days let’s see how it goes
update?
What to do to increase neck strength
We got you covered. Check out this video 👉 th-cam.com/video/qkPxf0yP1kA/w-d-xo.html
brides on your neck 👍
i have to lose 18lbs in 6 days
Should i cut from 130 to 126
Yes
A tutorial on How to get 1% BodyFat
JK, LOL
Am I the only middle schooler cutting 5 pounds to get down to 70
I have to make 135 by next weekend and I’m 141
WATER AND PROTEIN UNTIL THURSDAY THEN THEN JUST WATER AND RUNNING!
NO CARBS JUST PROTEIN SHAKE AND SWEAT!!!
Do not listen to him
I used to cut weight wearing sweats, sauna suits, and garbage bags. Then I would run or bike like crazy. DON'T DO THIS!!!!!!!! This is bad training.
I always made weight but it damaged my performance.
Did it help you loose weight tho?
@@valeriapichardo5551 yes I did lose weight. I did what I had to do but it was dangerous. Don't do it.
Still do this. This szn gonna suck ass gotta make 120 and I’m 133 with like 10% bf 😢
I’m 10 over with 5 days 🤣
I gotta do 6 till tomorrow
@@emiliotodor5594 ngl 2 over few hours to go u don’t even what to make weight
@@Buddy2flyI did it but crazy headache