advice for dropping weight for wrestling?

  1. advice for dropping weight for wrestling?

    Hey guys, this year I decided to wrestle for the fraternity I'm in. I plan on dropping from 180lbs to 170. But if it's possible I'd like to drop to 160. I have worked out a diet with an RD, so I'll post that later when I'm on my home computer. But for the past two weeks, I've been stuck between 177-180lbs.

    So far, Ive changed up my diet quite a bit. I lowered my protien intake, and increased my carbohydrates since wrestling is more dependant on performance rather than physique appearance. As for suppliments, I'm taking ALCAR, L-tyrosine, CEE, ON protien. I try to drink on average 1-1.5 gallons of water a day.

    I was thinking of manipulating my water intake a couple days in advance of the weigh ins. I would dehydrate myself, then hydrate with gatorade, or pedialyte after weigh ins, and keep pedialyte on hand if I dehydrate myself to much. I was also thinking of using a diuretic such as dandilion root. Any advice here?

    If anyone has any advice I'd appreciate it whether it be diet, workouts, etc. As for my current diet, and workout routine, I'll post them when I get on my computer later today.

    My current stats are 5'4", 180lbs. I had my bf tested using an infrared body fat tester and I came out 21% bodyfat. I'm sure that this isn't accurate considering I can see my ab muscles. So my guess would be my bf being between 15-18%.

  2. I'd drop carbs during most of the day and time them around your workouts, upping protein and fat during most of the day. You need to drop bodyfat, not water, since your BF is on the higher side. Eating more carbs and less protein during most of the day is a great way to not lose fat well.

    Short term yeah dandelion can be used and then rehydrate immediately after. I forget the dosage but it's quite high do dandelion...pretty much go through an entire bottle in 3 days.

  3. Are you talking about fat loss or weight cutting because they are 2 different things. For fat loss, increase your activity, mainly cardio, and eat clean foods with lots of produce.
    M.Ed. Ex Phys

  4. Quote Originally Posted by Rodja View Post
    Are you talking about fat loss or weight cutting because they are 2 different things. For fat loss, increase your activity, mainly cardio, and eat clean foods with lots of produce.
    I'm most concerend with cutting weight preferably from mainly water and fat. As for my workouts, I'm concentrating mainly on explosion and muscular endurance since I tend to gas out pretty easily.

    My workouts consist of powercleans 12-15 reps for three sets. Taking 1-2:00 min between each set. Then I do some work with kettle balls(first time ever using these, basically doing a powerclean) doing 20 reps for 3 sets, 1:00-2:00 minutes between sets. Then I do some dumbell shoulder presses 3 sets, 15-20 reps, in between each set I drop down and do 15-20 pushups. Next is abs, I usually do 3 sets of hanging leg raises, 3 sets of 15-20 reps, then crunches, 3 sets of 2-25. After weights, I run 2-3 miles, and some sprints.

    Leg days I do squats 12-20 reps, 4 sets, increasing in weight every set, with 1:00-2:00 minutes between each set. Then abs and cardio.

    Back days I do deadlifts, 12-20 reps for 3 sets, 1:30-2:00 minutes between sets. Then I'll do 3 sets of dumbell curls, and barbell curls , both 12-15 reps. Then dumbell shrugs, 3 sets, 15-20 reps with little rest between sets. Then 3 sets of push ups till failure, and 3 sets of dumbell flyes 12-15 reps. Both have little rest between sets, and 12-20 reps.

    After every workout, I always finish off with a 2-3 mile run, and some sprints. Lately, I haven't been able to find a partner to do some technical work which sucks. I'm thinking of adding another cardio session in the morning before consuming any food. Probably be a 2-3 mile run. I might even use some laxatives a couple days in advance up to weigh ins.

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