HOW TO: Cut Weight like a PRO
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- Опубліковано 21 лип 2024
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Learn how I quickly lose bodyweight in order to "make weight" for my powerlifting contests.
Follow this easy step-by-step guide to smooth and stress-free cuts!
The scales that I use: www.andweighing.com.au/product...
STEP 1: Gathering Data 0:50
STEP 2: Create Bodyweight Timeline 1:19
STEP 3: Water Load 3:12
STEP 4: Sodium Manipulation 4:30
STEP 5: Glycogen Depletion 5:09
STEP 6: Starvation 5:56
STEP 7: Sauna 7:25
STEP 8: Refeeding 8:49
EFFECT ON PERFORMANCE: 10:44
MY BIG TIP: 11:26
BLOOPERS: 13:32
If you've got any questions, feel free to comment below.
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“Luck is for the underprepared”
Man all your channel s content is amazing
Its a true thesaurus for every powerlifter
I m so grateful to you
Great video, exactly what I have been looking for, thank you
Thanks for this, really helpful!! Close to the same kg for Weightlifting so going to try this out. Thanks champ
Closing in to my first ever powerlifting meet on saturday, 6th of february! Currently weighing in around my weightclass, 83kg. Some days up to 0.5kg too much and some days just below so what I'm going to do is eat like normal, but start drinking a lot of water and cut it the night before with my last, or second last meal of the day or something like that. Just hope that I won't suddenly gain weight in form of fat during my days off before meet day.
thanks for the video, man! I knew about you from IG but I never knew that you had youtube. Subbed.
Works everytime! Thanks JP!!
This has really set my mind at ease and stopped me making some stupid decisions lol. Awesome thank you for your knowledge.
I have a meet in 2 weeks and still 3kg over weight, I'll put together a plan now to get this done, thanks for the video
Thanks man. Its really a great job.
This video is awesome! I will try this this week before competition! Would be nice if u could make a video describing your workout routine the weightcutting week. If there is something special to think about? :)
sick video mate. been wondering for a while.
Great info. My 1st attempt at a cut. Hoping it goes as planned.
Great content!
One small point. Water loading downregulates renin. Which is good, because renin ultimately causes water and salt retention (through the renin angiotensin aldosterone system). Heaps of videos on it here on youtube on KhanAcademy.
Very helpful man 💪🏾👊🏾👍🏾
Great video
Nice video man, subbed.
Thank you very much for the clear explanation. In the past i used a watercut where i started at 8 liters a week out and gradually dropped down to 2 liters the day before competition, this didnt work very good for me at all like you said.
I'm going to use your approach next week for my competition on sunday. It makes a lot more sense. I still got two questions though, i hope you can answer them. I am only around 2 kilo over my weightclass, what would you advise me to do? Drink less water or keep carb intake a bit higher, since the cutting of carbs is likely to impact your strength the most? My second question is: on the days where you recommend 20-40gr carbs, do you also count vegetables or just carbs that are high in fibers?
Greetings from the Netherlands.
Hello John! Great video and very usefull information! I do have 1 question tough, if you could answer it i would appreciate it very very much. How would you cut water for 12hours weigh ins (let's say you weigh in at 7pm and your competition is at 10am next day) ?
Thank you,
Cheers!
Hey! great video! How come you have a swedish powerlifting t-shirt?
does this work while bein on a keto diet? have no glycogen in my muscle
Hey, good stuff 👍
This video had all the information I think I needed. I got a weight loss competition and wanted to shed a few pounds before I step into the scale. Do u recommend any epson salt baths? And if yes, when?
on the 0 sodium days. how do i eat my foods. im supposed to eat low carb high calorie but peanut butter and nuts both have sodium
Hi JP, what laxatives do you take for the IPF federation?
Great content btw :)
hey JP, do you think a female can follow this guide and achieve good water cut results? we are about 8-9lbs over 10 days out and she needs to cut it. 145 to 138
Good stuff
THANK YOU!
i only have 1-2 hours between weigh in and competition.
Maybe to short time to recover.
I'm not sure, how to adapt this routine for my olympic weightlifting competition.
do you eat the same regular amont of calories that one usualy eats a day or you have to cut calories ?
Hey JP, I used your weight cut method and I have a question. Do you get cramps? I made sure to take some multivitamins and around 2l of gatorade with some protein bar right after my weigh in. However, I still had serious cramps on my calves after my squat attempts.
Great video. Glenn pendlay has a 4 day carb depletion and consuming more h20 than usual, not a water load per se, but down regulates aldosterone nonetheless. Glad I checked this out as I am one of those who has panicked before, made weight early and as such performance has suffered on the day. Bodyweight timeline essential! cheers mate.
awsome vid bro was hoping you would make one like this haha
Hey boss, I have never tried weight cutting. This is my 3rd competition here in Colombia. It is a mix between strongman and powerlifting. You take turns on the three lifts with other competitors and the the highest lift wins. I competed at 74 kilos and the last time at 80 kilos (83 weight class). I am 75.5 kilos as of this morning. I need to cut 2-3 kilos for a 24 hour weigh in. im down to 10 or 8% body fat. I am 5 days out from meet day and 4 days out from weigh ins. I am currently water loading and hoping to drop just 3 kilos for weigh ins. Thanks for the vid. anything else I can do to get right at the mark? are water pills needed?
Thanks champ!
As a usapl lifter what is a legal laxative i could use?
Hey JP, what's your body fat off-season?
I see some people decrease their water 1 additional day before weigh-ins. Does this affect the water loading process? Thanks!
How should i cut down to 145 from 168 3 weeks out by May 12?
is it okay 4days before weight i jogging in the sauna suite ?? while doing the program . thanks
Hi mister, My question is do you eat brekky before weigh in ?
Cheers Amie
Great video JP!! LOL-ed hard at dem bloopers!! Just a quick question. How do you prevent your body from cramping up during the attempts?
Awesome man. A lot of people definitely have different ways of losing weight pre-comp. Pretty crazy how you have your last meal 21 hrs out. Im like complete opposite haha , I need a good meal before bed.
Cascioli Strength & Conditioning haha it's brutal. But it just means that when I'm on the platform, i'm 70kg/154lb, bigger and stronger than most of the competition
Why is problem to have some water weight or food in your gut? What happens if you have that on your weightin day?
If you eat pretty large amounts of simple sugars to replenish your glycogen, doesn't this cause an insuline spike followed by a crash? i mean feeling tired when you should start squatting and during your lifts.... Could you please clarify this?
how about the fat loss ,can sauna and fasting?
/
I just want to cut half a kg (0.5kg) for my 93kg what can i do ?
Do you even cut carbs from vegetables like broccoli????
Thanks dude for this video! Im left with a week before weigh ins and im left with 1.5kg of weight to cut and here i am panicking as my performance during training is so bad because I dont have much carbs in my body. You are a life saver !
+Boo Jonathan did u manage to cut the weight? I am 34 hours out and weighting in at 94.2kg , I have to be at 93 or less kg, have done the water load, will try to cut the water tomorow and see what happens.
+Raw Powerlifting Strength How did it go?
Mirza 8 days out I was night weight 98.1kg, morning 97kg, 2 days out I touched 93.2kg, the day after I weighted in at 91.9kg in competition :) My first water cut ever, cut abit food aswell.
Is 5kgs too much to cut if it’s a first time?
Great video mate. How about doing one on your personal diet in general? And your plans on how to up that bench?
Jay Wruck Not a bad idea mate - i might do a vid tracking my whole day's eating lol
What about creatine? I heard creatine retains water, should I cut it too before weight in?
yes
If you are looking at only cutting 1kg would you look at only doing one of these things? Like the sauna? Or water? Which is the smarter option?
+Haley57 Avoiding breakfast and avoiding drinking water before weigh-ins is usually enough to lose 1.5kg for me. I weighed 85.9kg last night and woke up this morning at 84.2.
Can you give me some cues on how to do a poop?
Next video HOW TO: Pull 280kg like a pro
I only need to lose 1kg, is there anything that is more or less iportant to follow or should I still follow the guide exact?
are you swedish ?
Yes.. How did you know? xD
you are swedish right? im a genius, how many kgs/grams did u get under your bodyweight to make weight ? right now im at 93.3kg and I will sleep and weight in, in 18 hours :) I need to be in 93- . My first meet ever hehe
My weightclass was 48kg, and i weighed 49. When we came to the weighins there was an allowed extra 3 hg allowed, but I had already managed to loose 3 kg. So I was 2 kg under the limit. :)
Iris Peterson damn, what federation, ipf? cool :) 3kg hah
Does the chart for the steam room say 700g/hour for people under 70 kg?
climberis1 good question. I'm going to google to find the answer... brb
Couldint find much of use. Trial and error. I will do it next Saturday and if I do then I will let you know. Currently 69.5 and 1 week out
Leigh Grant okay. I just did exactly what he did. Today at Florida states a a precursor for raw nationals.
So I did not steam whatsoever. I steamed the week prior to do a test. I lost 1.4 pounds in 30 minutes (fully hydrated but I'm 6% bf) my body weight timeline showed me @ 135.2 lbs morning weight exactly 6 days out from my meet (today) I sodium loaded, and water loaded as told and I cut carbs. When I cut carbs I lost two pounds of water each night the first two days. Where I fucked up is I didn't take a laxative. I had 16 ounces of meet and 6 eggs sitting in my gut in the morning of weigh in SO TAKE A LAXATIVE, so i had to lose a fuck ton more water weight cause I was constipated from the keto.
Basically at my meet I had cramps from creatine based preworkouts because I had to lose that extra 1.5 pounds or so in water.
My tip, follow literally everything he says, and you will only need to steam a little! I woke up 2 days out 132.2 lbs but sat at 135.5 after my big meal. I still was able to PR in deadlift and pull the goal weigh of 3.7xs BW but the first two lifts were 5 lbs beneath my meet PRs from when I was 136 lbs
climberis1 take a bow. You rarely get people giving there input after they have put things into practice. Just message boards clogged up with "I'm going to give this a go" and the odd question.
I will remember to take the laxatives and try nail everything step by step and hope that I'm sitting around 66.7 night before and avoid the sauna all together 😀
Thanks for sharing
Leigh Grant yeah, I'm a novice when it comes to this shit so I wanted to learn! I figured I could help you out. Another elite lifter Chelsea lifts suggests when you are 20 hours out to continue to get calories by having liquid carbless meals which I did. Just take a laxative and watch out for cramps the next day(mine got worse after taking creatine loaded preworkout). Also, if you're overweight the morning of and you don't wanna steam, take a caffeine pill! It's a weird feeling, you'll feel like you don't have to pee but if you go and stand by the toilet the morning of a few times you'll have a decent stream, by far weirdest piss experience of my life.
If your meet is nationals, I will see you there! I'll be the 66 kg competitor who weighs 58 kgs lmfao! I hope all goes well, and I'll share some pedialyte with ya the day of! Best of luck :)
Anyone else get a major headache during the re-feed time?
The bodyweight plan is a good idea. Making weight at home is good for your mental security but isn't actually necessary.
***** Agreed
SUPER DYEL MODE ACHIEVED!!!!
Competing in a week, any of you who tried Jps weight cutting method got additional tips? (current weight 68.5kg in da morning going for 66kg)
How did it work for you? I'm weighing 61.8 KG cutting to 59 for nationals?
You mean how to look a guy THAT DOESN'T EVEN LIFT!!!!!!!
Wan Death Excuse me, what?
John Paul Cauchi You heard me Do I need to repeat myself beansprout?