Monday Tuesday

St. Joe Wrestling Weight Loss Plan

Wednesday Thursday Friday Saturday Sunday
Cups Cups Cups Cups Cups Cups Cups
of of of of of of of
Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water 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
Totals 1760 17 <--Includes RD 1760 17 <--Includes RD 1300 14 <--Includes RD 1200 8 <--Includes Juice 1400 8 <--Includes RD 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 Tuesday Wednesday Thursday Friday Saturday Sunday

Cups Cups Cups Cups Cups Cups Cups
of of of of of of of
Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food Time Cal Water Food
7:00 415 3 LP, CC 7:00 415 3 LP, CC 7:00 210 2 Shake with water 7:00 210 0 Shake with water 7:00 210 0 Shake with water 7:00 7:00 440 3 LP, CC
8:00 8:00 8:00 8:00 8:00 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 10:00 210 2 Shake with water 10:00 1 10:00 210 0 Shake with water 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 LP, FC 12:00 300 1 LP, FC 12:00 300 1 LP, FC 12:00 440 2 12:00 440 3 LP, CC, FC
13:00 13:00 13:00 13:00 13:00 13:00 13:00
14:00 14:00 14:00 14:00 14:00 14:00 14:00
15:00 2 15:00 2 15:00 210 0 Shake with water 15:00 210 0 Shake with water 15:00 210 0 Shake with water 15:00 210 2 Shake with water 15:00 2
16:00 16:00 16:00 16:00 If under weight 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 LP, FC, EF 19:00 Juice & Bagel 19:00 300 1 LP, FC, EF 19:00 440 3 LP, FC, EF 19:00 440 3 LP, FC, EF
20:00 20:00 20:00 20:00 400 Other post weigh-in 20:00 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 2 Shake with water 22:00 1 22:00 210 3 Shake with water 22:00 3
<--Includes the 3 <--Includes the 3 <--Includes the 3 <--Includes the 3
cups from the cups from the cups from the cups from the
Totals 1760 17 <--Includes RD 1760 17 <--Includes RD 1330 13 shakes& 2frmRD 1120 9 shakes & Juice 1330 8 shakes& 2frmRD 1740 15 shakes 1760 16
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)

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: Weight-Reduction Wrestling Meal Plan Design
- Eating 5 meals a day: Breakfast, a snack, lunch, post-practice recovery, & your evening meal Meal 1: Breakfast -Lean Protein, Complex Carbohydrate (large serving)
- Have protein with each meal Meal 2: Snack - Lean Protein, Complex Carbohydrate (large serving)
- Have a fat with each meal Meal 3: Lunch - Lean Protein, Complex Carbohydrate (small serving or none), Fibrous Carbohydrate
- Include complex carbohydrates like sweet potatoes and Ezekiel Bread in the first three meals Meal 4: Post Practice Recovery Drink
- Have a vegetable each time you eat meat 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 ½ 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 - Peanut Butter and Jelly or honey
- Hamburger - Fruits - Cherries, Grapefruit, Pears, Apples, Oranges, Grapes
- Rotisserie chicken without skin - Plain Pizza
- Oatmeal - Peanuts
- Sweet potato - Milk
- Coffee