St.

Joe Wrestling Weight Loss Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Cups
Cups
Cups
Cups
Cups
Cups
Cups
of
of
of
of
of
of
of
Time Cal Water
Time Cal Water
Time Cal Water
Time Cal Water
Time Cal Water
Time Cal Water
Time Cal Water
Food
Food
Food
Food
Food
Food
Food
7:00 415
3
LP, CC
7:00 415
3
LP, CC
7:00 300
3
Red Meat, salad, 7:00 300
1
Red Meat, salad,
7:00 300
1
Red Meat, salad, 7:00
7:00 440
3
LP, CC
8:00
8:00
8:00
and eggs
8:00
and eggs
8:00
and eggs
8:00
Weigh-ins
8:00
9:00
9:00
9:00
9:00
9:00
9:00 440
2
Juice & Bagel
9:00
10:00 415
2
LP, CC
10:00 415
2
LP, CC
10:00 300
3
Red Meat
10:00 200
1
Red Meat
10:00 200
1
Red Meat
10:00
Other post weigh-in10:00 440
2
LP, CC
11:00
11:00
11:00
11:00
11:00
11:00
Foods
11:00
12:00 415
3
LP, CC, FC
12:00 415
3
LP, CC, FC
12:00 300
3
Red Meat, salad, 12:00 300
1
Red Meat, salad,
12:00 400
1
Red Meat, salad, 12:00 440
2
See list below
12:00 440
3
LP, CC, FC
13:00
13:00
13:00
and eggs
13:00
and eggs
13:00
and eggs
13:00
for Tournament
13:00
14:00
14:00
14:00
14:00
Amount depends
14:00
14:00
foods
14:00
15:00
2
15:00
2
15:00
1
15:00
on how much
15:00
1
15:00
2
15:00
2
16:00
16:00
16:00
16:00
they weigh
16:00
16:00
16:00
17:00
17:00
17:00
17:00
17:00
17:00
17:00
18:00 100
Recovery Drink 18:00 100
Recovery Drink 18:00 100
Recovery Drink
18:00
Weigh-ins
18:00 100
Recovery Drink
18:00
18:00
19:00 415
3
LP, FC, EF
19:00 415
3
LP, FC, EF
19:00 300
1
Red Meat, salad, 19:00
Juice & Bagel
19:00 400
1
Red Meat, salad, 19:00 440
3
LP, FC, EF
19:00 440
3
LP, FC, EF
20:00
20:00
20:00
and eggs
20:00 400
Other post weigh-in 20:00
and eggs
20:00
20:00
21:00
21:00
21:00
21:00
Foods
21:00
21:00
21:00
22:00
2
22:00
2
22:00
1
22:00
3
22:00
1
22:00
3
22:00
3
<--Includes RD
<--Includes Juice
<--Includes RD
Totals 1760
17 <--Includes RD
1760
17
1300
14 <--Includes RD
1200
8
1400
8
1320
14 <--Includes Juice
1760
16
These plans are based on the following information from fitness trainer Steve Preston
- There are only three ways to lose weight: losing muscle, fat, or water. This plan is aimed at losing the water and fat while keeping the muscle, energy in the body, and nutrition.
- A normal body will lose around 1 1/2 pounds overnight. So if a wrestler is 1.5lbs over before bed, he will most likely be near or at weight in the morning
- The main plan shown above is to cut the carbs 36hrs before weigh-ins and only have lean red meat, salads, & eggs. Red meat like ground sirloin is perfect because it has a lot of B vitamins, helps keep up energy levels, & allows water weight to shed.
- The other key concept for both plans is to keep water intake high until 15 hours from weigh-ins. Then you cut it down to 6-8oz every 3 hours or 3/4 to 1 cup. This helps the body shed water weight when done in conjuction with the protein only plan the day before weigh-ins.
- Keep drinking the reduced 1 cup every three hours until 3 hours before weigh-ins. Then, after weigh-ins, consume juice or a gatorade and a bagel to replenish the carbs not eaten the previous day and the liquid which was flushed out of the body.
- Recovery drinks need to have 1:3 ratio of Whey Protein & simple carboydrates to be effective. The best and cheapest revcovery drink is old fashioned chocolate Milk. Another option is 1 scoop of Whey powder into a glass of apple or fruit juice

Monday
Cups
of
Time Cal Water
Food
7:00 415
3
LP, CC
8:00
9:00
10:00 415
2
LP, CC
11:00
12:00 415
3
LP, CC, FC
13:00
14:00
15:00
2
16:00
17:00
18:00 100
Recovery Drink
19:00 415
3
LP, FC, EF
20:00
21:00
22:00
2

Tuesday
Time
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

Cal
415

Cups
of
Water
Food
3
LP, CC

415

415

100
415

Time
7:00
8:00
9:00
LP, CC
10:00
11:00
LP, CC, FC
12:00
13:00
14:00
15:00
16:00
17:00
Recovery Drink 18:00
LP, FC, EF
19:00
20:00
21:00
22:00

Wednesday
Cal
210

Cups
of
Water
Food
2
Shake with water

210

Shake with water

300

LP, FC

210

Shake with water

100
300

Recovery Drink
LP, FC, EF

1
<--Includes the 3
cups from the
shakes& 2frmRD

Thursday
Cups
of
Cal Water
Food
210
0
Shake with water

Time
7:00
8:00
9:00
10:00
11:00
12:00 300
13:00
14:00
15:00 210
16:00
17:00
18:00
19:00
20:00 400
21:00
22:00

1
1

Time Cal
7:00 210
8:00
9:00
10:00 210
11:00
LP, FC
12:00 300
13:00
14:00
Shake with water
15:00 210
If under weight
16:00
17:00
Weigh-ins
18:00 100
Juice & Bagel
19:00 300
Other post weigh-in 20:00
Foods
21:00
Shake with water
22:00
<--Includes the 3
cups from the
shakes & Juice
1330

Friday
Cups
of
Water
Food
0
Shake with water

Shake with water

LP, FC

Shake with water

Recovery Drink
LP, FC, EF

1
<--Includes the 3
cups from the
shakes& 2frmRD

<--Includes RD
8
Totals 1760
17 <--Includes RD
1760
17
1330
13
1120
9
120 <--- Your Weight?
1560 = the minimum calories needed to prevent the body from thinking you are starving it and going into starvation mode where it stores fat and starts eating muscle. (Your Weight X 13)

Saturday
Time
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00

Cal

Cups
of
Water

440

440

210

440

210

1740

15

This 2nd option utilizing meal replacement shakes is based on the following information:
- The protein shake used in this plan is the Champion Nutrition Heavyweight Gainer 900 Vanilla Shake (High-Density Mass Gainer). This is available at Vitamin Shoppe.
- The idea is to use 4scoops of this powder and mix it with 3cups of water. Then you divide it into 3 different shakes to use during the 3 times per day. With water the total equals 630calories (divided by 3 = 210cal each)
- These mini-serving size shakes provide (for those trying to lose weight) the right amount of calories, with a perfect ratio of protein to carbohydrates. Basically, you get a high nutrient/calorie ratio in order to cut weight.
- The other key concept is to keep water intake high until 15 hours from weigh-ins. Then you cut it down to 6-8oz every 3 hours or 3/4 to 1 cup. This helps the body shed water weight when done in conjuction with
"cutting out carbs" plan the day before weigh-ins.

- The regular meal plan encorporates the following rules:

- Eating 5 meals a day: Breakfast, a snack, lunch, post-practice recovery, & your evening meal
- Have protein with each meal
- Have a fat with each meal
- Include complex carbohydrates like sweet potatoes and Ezekiel Bread in the first three meals
- Have a vegetable each time you eat meat

Sunday

Cups
of
Time Cal Water
Food
Food
7:00 440
3
LP, CC
Weigh-ins
8:00
Juice & Bagel
9:00
2
LP, CC
Other post weigh-in10:00 440
Foods
11:00
12:00 440
3
LP, CC, FC
13:00
14:00
Shake with water 15:00
2
16:00
17:00
18:00
LP, FC, EF
19:00 440
3
LP, FC, EF
20:00
21:00
Shake with water 22:00
3
<--Includes the 3
cups from the
shakes
1760
16

Weight-Reduction Wrestling Meal Plan Design

Meal 1: Breakfast -Lean Protein, Complex Carbohydrate (large serving)
Meal 2: Snack - Lean Protein, Complex Carbohydrate (large serving)
Meal 3: Lunch - Lean Protein, Complex Carbohydrate (small serving or none), Fibrous Carbohydrate
Meal 4: Post Practice Recovery Drink
Meal 5: Dinner - Lean Protein, Fibrous Carbohydrate, Essential Fat

St. Joe Wrestling Weight Loss Plan

Weight-Reduction Wrestling Meal Plan Sample 1

Meal 1: 1 c. Natural Whole Oatmeal c low-fat Milk 1 2 scoops Whey Protein Powder
Meal 2: 3 Egg Whites 1 Whole Egg 1 Whole Wheat Bagel Water
Meal 3: Stir fry Sliced Beef, Chicken or Tofu with a light Oriental Sauce Cooked Brown Rice or Whole Wheat Noodles Fresh or Frozen Vegetables
Meal 4: Post Practice Recovery Drink
Meal 5: 4 oz. Flank or Eye of Round Steak 2 Red Potatoes Spinach Salad with Cucumber, Red and Green Pepper, Mushroom and carrots Balsamic Vinegar 1 tbsp Olive Oil Water
Weight-Reduction Wrestling Meal Plan Sample 2
Meal 1: 2 Egg Whites 1 Whole Egg 100% Whole Wheat English Muffin Water
Meal 2: Prograde Lean Meal Replacement Drink, 12 oz water
Meal 3: 4 oz. Grilled Chicken Breast or Tofu Side Spinach Salad, loaded with Fresh Vegetables, top with Balsamic Vinegar, water
Meal 4: Post Practice Recovery Drink
Meal 5: 4 oz. Salmon or Lean Steak 1 c. Broccoli with Grated Parmesan Cheese and 1 tbsp Flax Olive Oil Water
If weigh-ins are 1hr before wrestling
The only thing you can and want to do within that one hour are rehydrate and stabilize the blood sugar. A few grapes, mixed nuts, along with water should suffice.
There will be no energy gained from anything consumed during that time, so you are just "taking the edge off."

What to eat at a tournament

1) Stay away from sugar - Sugar, whether it comes from a gatorade, a doughnut, or a nutritious piece of fruit is still sugar. You need energy all day long and large amounts of sugar will end up making you sleepy.
2) Stay away from protein shakes & meal replacement shakes - These are predigested which means that they are easily & quickly absorbed into the body. As a result, your digestive system will run slowly & will lead to being more sleepy.
3) Eat Meat and Veggies - By combining a lean meat like steak, chicken, or turkey with a salad you have a perfect tournament food. This is because the chains of amino acids in these solid proteins require more by the digestive system to break down.
This process allows you to stay alert all day. A breakfast of steak and eggs, with a small green salad is perfect. The fat in the eggs and the meat will also give you energy.
4) Caffeine? - Caffeine, when consumed in small amounts, can be effective at a tournament. Too much caffeine is dangerous and never recommended to anybody. You should also have a doctor's approval before consuming caffeine. With that said,
caffeine in the form of an 8 oz. coffee can create a more thermal effect in combination with the meat & veggies.That one cup of coffee is consumed along with the morning meal. That's it though.After that the only fluid that should be consumed is water.
5) Water: Drink it all day long - Sip it, never gulp! Remember, we want to feel fast and efficient all day while the opponent gets tired out.
6) Last Carbohydrate Meal - The last time you should eat carbs before a tournament is the night before. This should be a normal dinner time meal. Depending on how you've cut weight and how much you have left to lose can affect this.

Here are some great tournament foods:

- Lunch meat
- Hamburger
- Rotisserie chicken without skin
- Oatmeal
- Sweet potato
- Coffee

- Peanut Butter and Jelly or honey

- Fruits - Cherries, Grapefruit, Pears, Apples, Oranges, Grapes
- Plain Pizza
- Peanuts
- Milk