How To "Gut Cut" For A 2 Hour Weigh-In
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- Опубліковано 3 сер 2020
- In cutting weight for a powerlifting meet, the goal is to lose the weight needed while affecting performance as minimally as possible. Unfortunately the typical technique of dehydrating yourself, sitting in a sauna for hours, and dropping sodium can have a noticeable effect on performance, as we are taking things from our body that have a direct impact on our strength. You know what doesn't affect our strength.....poop. Our gut content has no bearing on our performance, so through gut manipulation we can reduce the "poop" we have within our digestive system to lose up to 3-5% of our body weight with little to no effect on our strength. In my latest UA-cam video, I break down the exact protocol I use with my athletes to make weight time and time again. While I have used this for athletes having 24 hour weigh-ins, this is especially relevant to those with 2 hour weigh-ins, as you don't have time to fully replenish in such a short time. So finding a way to be as efficient as possible in cutting weight is vital. I give a day by day setup for exactly what to do nutritionally the week of the meet, how to calculate food content to the gram based on your daily caloric intake, and special protocols I use when those last few pounds to come off are being stubborn. I also look at the simple water loading protocol I use in unison with the gut cut, and how to track body weight efficiently to know exactly what you need to weigh the night before the meet before going to bed. If you are looking to cut for an upcoming meet, this is a much watch!
#powerliftingweightcut #2hourweighin #waterload #gutcut #powerliftingmeet #weightcuttingpowerlifting #powerliftingperformance
#powerliftingdiet #weightcut #weightcutting #usaplweightcut #usapl2hourweighin #24hourweighin
Water Load Article: www.powerliftingtowin.com/cut...
Weight Cut Article: prsontheplatform.com/2018/10/...
Weight Cut Spreadsheet: docs.google.com/spreadsheets/...
Instagram: / prs_performance
Website: prsontheplatform.com/
No dislikes on your video, that shows how good this video is, Thanks for the great info!
A couple haters creep into the other videos, but the like vs dislike ratio has stayed decently good haha!
Amazing! I tried this for two days as an experiment (4 weeks out) and it dropped my body weight 2#'s in 2 days. Holy $*@! Thank you for sharing this!!
You’re welcome, glad it worked well for you!
Trying this out for my 2 hour weigh in (I've always done 24 hour weigh ins) and you were spot on, on everything. Thank you so much!!
You're welcome!
I'll keep you updated how meet day goes! (This Saturday) For olympic lifting :)
How much you cut
@@geraldlebrilla3884How much did you cut? Tapering the water makes no sense.
Never thought I'd be putting my weight online, but OMFG this is working for me!! Amateur here, preparing for a community meet. I started the program wed as 150lb. Thurs at 148.5. Today Friday at 146.5. My meet's tmw and im feeling good. 😊 I was a little apprehensive but danm, am I surprised this worked. THANK YOU FOR AN INFORTIVE VID ❤ GOAL FOR TMW IS 160/100/205 LIFTS
That's great to hear it is going so well, best of luck at your meet!
This worked perfectly for my last meet! I am thrilled! In the past I had no idea what I was doing and cut it close at a few meets in the past. I was so happy to find this video! I did both gut cut and water cut and was able to cut 5 lb and made weight easily! I didn’t feel hungry, dehydrated or fatigued at all during the cut and I had plenty of energy and performed really well at the meet!! I used macros pre cut to determine the macros I would use during the cut. I used lmnt electrolyte packs, 2 on 2 gal days and 1 for the 1 gal and 1/2 gal days. I also tracked am and pm weights for a week before i started the cut to gauge what I may expect which helped my confidence that this would work. Thank you SO much for sharing this information- I am so grateful to have this to use going forward!! Thank you!!
You are welcome, glad it worked so well!
Did this for my meet last week. It works really well. I’ll suggest this to anyone looking to drop a couple for a meet.
Great to hear!
This was terrific. I love the attention to detail in your videos. Do you have or recommend any resources on post-weigh-in/meet day diet and nutrition? Thanks!
Thanks man! And in regards to this protocol and meet day nutrition, there shouldn't be anything drastic, as you aren't doing anything that is drastically altering your hydration and calorie levels. For the most part, Gatorade/Trioral for rehydration post weigh-in. Gatorade if you cut very little, Trioral if you had to cut maybe more than what was comfortable. And then for food just worry about carbs. Protein and fat don't really have much purpose on meet day. And as for carbs, just choose for you what sits well in your stomach and doesn't bloat you. From there I'd just keep snacking on carb based foods and drinking Gatorade throughout the meet after that initial re-comp post weigh-in.
GREAT VIDEO! I am 3 months out and want to have a plan as I need to cut weight for my powerlifting competition. Very informative and easy to follow idea! THANK YOU!
You are welcome!
Steve strikes again. Great video!
Thanks man!
Great video. Deff will give it a try in the future!
If you do, let me know how it goes or any questions with it!
Awesome video man. Subscribed 😀
Thanks for the sub!
Went from a 172 to 164 literally less than a week from competition . Thanks to your strategy , I was able to make weight and acrually feel good during the prep . I was feeling a bit hungry but i wasn’t starving and I didn’t feel like it affected my training at . Awesome video
Worked like a charm, great to hear!!
how many calories were you eating?
@@thicknick1626 I was eating roughly 2,000 calories . I didn’t have enough time to track maintenance prior to the cut so I just knew 2000 was just below . Risky but it worked.
@@PRsPerformance hi. Nice video! Im currently Taking 2,500 cals. I weigh my food and can eat the same food. 288c/170p/51f.
Currently weighing 176. Im planning to cut back down to 160. Should I do the gut cut 1 week out and and take laxatives? Im 8weeks out
Awesome cut @pablonatareno hopeni can do that too lol
Hi PRs performance!
I’m really excited to try this out for my upcoming Jiujitsu tournament! Though I was wondering if you can give me some options for the carb sources. I heard you mention cereal and ice cream. It would be great if you could recommend some more. Thanks again! Appreciate the content!
Anything dense in carbs, which usually means high in sugar. Cookies, chocolate, or even using high levels of Gatorade powder in water are good options.
Tried this for my state championship and went from 93.2kgs to 91.6kgs bodyweight after 2 days of Gut cut, 100% recommend this diet. Note: Please do not use guesswork and be diligent about your maintenance calories before hand and measure every thing from your food to water loading. I was water loading for 10 days before hand, really dialed it in 5 days out of the meet and it really synced with Gut cut. Thanks a ton for all this guidance.
Awesome man, glad it worked well! And yes, being very accurate about calories and measurements is a must.
The Indian national champion🇮🇳
Great to see you here man
wow this is a really good and useful video thank you
Welcome!
Hi Steve, amazing video, can't believe you're putting these info out for free. If I only have 3-4% BW to lose, would you just use gut cut alone? Or would you advise adding in water loading as well? I am currently at 61kg (3-4% over) and will be competing at 59kg in a few weeks. Thanks!
I’d add in the water load for anything 3% or more.
@@PRsPerformance Noted and thanks! Might try to lose 500g to make it less than 3% at the start of the peak week and gut cut for the meet. Will update at some point!
@@synyster236 how’d the cut go for your meet?
For the protein + carb liquid, buy the gatorade powder and mix it with vanilla protein. Not only does it taste good but it makes matching your protein, carbs and water content a lot easier than using liquid gatorade.
Only thing you have to be careful with there is not to overload on sodium, but otherwise yes, that is something I have had people do before.
Thank you for the awesome informative video, Steve! Wondering what % of bw you think can be lost solely by the waterload protocol you showed, and what % can be lost solely by gut manipulation? Given that an appreciable amount of weight can be lost via spitting, and if either of the two has a sizeable individual % drop, could one potentially be used on its own, if the cut is aimed at losing 1-2% at most? Brilliant video
Yes, I have definitely done one or the other based on different situations. The water load can typically take care of around a 1% drop, so maybe if someone is just 1-2lbs. over we only do the water load, and then try to get all water and food in the day before by like 4pm. The gut cut typically can get around 2% (so 3% combined), so if I feel like we will easily make weight with a gut cut alone I will do that at times too and just keep water consistent at 1 gallon throughout.
Hey steve, been watching you for a while and found the content great overall. Just had a question regarding creatine intake. I am currently almost 2 weeks out from competition and planning on doing a water cut. I have been taking 5g creatine every day from the past 6 months. I wonder if I should avoid taking creatine during the water cut as it adds more water weight. What do you think?
Don’t cut creatine, I’d bascially do everything else possible before removing that.
@@PRsPerformance Sure, will stick ro that 👍. Nonetheless, thanks for clearing the doubt
Great video! I'm currently 1 week out - unfortunately I haven't been weighing my food and have been guesstimating my calories. How well do you think it would go if I do a gut cut 3 days out as outlined in your video, but not water load? I'm only 1-1.5kg over my weight class right now.
If you do not have accurate calorie details for food intake, it is a bit risky, I’d likely do the water load too to be safe.
Awesome video steve! What scale do you use? Can I use fairlife shakes for protein shakes? the sodium is similar. If so will that be included in water consumption?
Yes you can use fairlife, and include that into the liquid consumption. And do you mean food scale or bodyweight scale? Either way, just a general one of each works. For a bodyweight scale, if you can compare it to a calibrated scale just to see how much it is off by, then you at least know.
@@PRsPerformance I was wondering what calibrated scale you like!
hi, thank you for this super informative video!! if i'm a coffee drinker, do i account it by subtracting however much coffee + creamer i'm drinking for the day from the total liquids/water for the day?
Yes, account for that in the total liquids
Great video!
If the 2 hours weigh-ins are afternoon, What time to stop eating at the day before? And what’s the best thing to eat at comp day(and when) before the late weigh-ins?
Likely 2-3 hours before bed the night before. As for post weigh-in recomp, Sean Noriega has a full video on Powerlifting Now discussing that topic that I'd recommend checking out!
Thanks so much for this valuable information. I've got a meet in 5 weeks and need to cut from 186.5lb for the 83kg class, gonna be my first time cutting and wanted to do it in a different way than I've seen some of my peers (sauna for example).
Have you ever had any athletes report feeling or being constipated after the gut cut? I'm a bit sensitive to not being very regular bowel movement-wise if I don't stay on top of fiber and veggie intake, and just wanted to know what to expect after running this protocol.
Ya, I have had people where bowel movements have changed, that comes with the territory of a radical diet change sometimes. Honestly in that instance the quick fix typically has just been dosing some caffeine. Haven't yet had someone who got completely backed up.
do you think for the protein shake portion I could use a mass gainer? more calories and could just drink it in one shake instead of making multiple?
Yep you can do that.
thank you for this video ! is pasta with olive oil ok for the dense carbs part ?
No, because to get that to be dense enough, it’s mainly from the olive oil/fats and not carbs. So your carb count is going to be too low.
Loved this video! I’m about 232 , need to cut down to 100kg by May 7th, how far out would you say I should start this kind of cut?
Exactly as laid out in the video, just shift the schedule based on the day you compete.
I compete Sunday May 8th, going to test this out!
Hi Steve! Thanks for the video! One question for you: in the article that features this video, it has a 3/5 to 2/5 split of almonds/protein shakes to high density carbs. Is the split in this video, 2/3 to 1/3, more accurate?
Article is more up to date, use the numbers from that.
@@PRsPerformance thanks so much!
I'm doing a 100 day weight loss challenge with 6 coworkers. $50 buy in, winner take all. Day 65, I'm leading & down 24 lbs but one guy said he doesn't care because in the last week he's going to do what he did in college to cut weight before a wrestling meet & he'll drop 20 lbs in 6 days, even though he will gain it all back the next day.
I would hate to loose to this guy. How can I even the odds in the last week/days?
So far I'm cycling between 2 weeks of Intermediate fasting & 2 weeks of small healthie meals/replacement shakes & basic low intensity cardio.
Well first off, congrats on the weight loss and success so far. As for the last week, I mean I feel like you are answering your own question my asking this on a video of how to make a major weight cut in 1 week. Sounds like you can do this to lose extra that final week.
@@PRsPerformance This video was focusing on losing weight and not losing performance. It is also talking about more of an athletes diet.
Will it still work for me?
I'm only eating 500-1000 calories a day, depending on the week I'm in. I cycle between 24hr fasting & moderate eating to keep my body from going into starvation storage mode.
Should I try to cut salt as much as I can the last couple days because I won't need maximum performance?
Hey Steve, I take glycogen and magnesium supplements (I’m prone to cramping, hence why I’m trying the gut cut as opposed to a water cut), would I still be able to supplement them during the cut?
Ya you can leave those in.
What are you thoughts on trialling this alongside a minor low carb phase if you had a little more weight to lose, e;g 2kg, maybe in place of the water cut use lower carb alongside the gut cut for a few days?
I’d add in sauna sessions before I’d cut carbs.
This seems like a real technique to me. Last time some bodybuilder suggested me alcohol and no water no food a day before weigh in and that did cut very good amount of weight but I ended up not competing because of the headache it gave me.
Hahahah, that sounds as bodybuilder as it gets. Yes, this actually has a lot more science and physiology behind it that is actually true, not just bro science.
@@PRsPerformance will let you know the results. Currently 7 days out.
Hey Steve, if you are doing the water cut along side the gut cut, don’t you want to cut out the salt on Friday? Should you switch from salted almonds to normal ones?
I would not touch sodium unless you really have to.
Hello, i hope you’re doing well. Just wanted to ask that when i wake up and going to the toilet i am 75.2 and on meet day i need to be under 74. Should the gut cut alone be ok or water loading is needed too?
I’d do both if it’s your first time doing either.
hey steve! was wondering what to recommend. i know abouts my maintenance calories but some days i tend to eat less. i have about a week to track to the gram every day and will go from there. do you recommend just going based off that maintenance, if in the next week my BW does not increase? and do your think doing it for 4 days may help a bit more? compared to 3?
Yep, go off whatever your maintenance is. And more than 3 days does not do much more. But 3 days you are not going to have any “old” food left in your system.
@@PRsPerformance okay great, thank you man! will keep you updated. HUGE fan by the way
@@PRsPerformance my weigh-ins are at Noon. So what would you recommend in regards to time to stop consuming anything? 12-14 hours out?
HIIII i hope you will see this asap, but is there anything that could possibly be substituted for the almonds?? i have a nut allergy and can’t eat them :( I looked it up and sunflower seeds seem to have similar macros but not sure if this will have the same effect. Thanks!
I’d just do more protein shakes and high density carbs if you have a nut allergy.
How would this be altered for a Saturday evening competition? Would the Friday night cutoff be later? Would you recommend an athlete have any food at all prior to weighing in at, say, 4-6pm? Thanks Steve!
Either 1.) Shoot to wake up extra light the morning of so that you can eat and drink in small amounts through the day or 2.) Wake up at weight or even a touch heavy and then fast until weigh-ins. Just comes down to preference.
@@PRsPerformance Thanks Steve. I was leaning towards #1 already. I've been wondering how this would work, since I've never seen anything written or posted about weighing in for evening competitions.
What would you recommend for rehydrating following weigh ins in the context of a 24-hour weigh in? I know that PTW recommends 32oz of half electrolyte drink and half water immediately following weigh ins and then drinking plain water when thirsty throughout the rest of the day, is there anything you would do differently?
Sean Noriega has a really good video on that topic Powerlifting Now, I'd recommend watching that.
Great video Im 6 days out my average weight over the past 7 days has been 277.5 so I have about 2.5 to cut. Im not sure how accurate my scale is so I'd like to drop 3 to 3.5. I won't have access to the comp scale until Wed. I've drank at least a gallon of water everyday for the past month so Im not getting really big swings in weight.. Being so close would you just suggest the gut cut and skip the water load? Or still roll with both thank you
You should be fine with just the gut cut.
@@PRsPerformance thank you for the help and thanks for the quick reply
I gotta be 107 by 10am tmr I’m 112 rn just drunk some laxatives so let’s see if it works I’ll get back to y’all
Update: it’s 11:33 pm where I’m at an im currently 110 3 more pounds to go
Update: 8:07am and I’m 107 to be exact this works guys
Thank u so much I needed to get down fast and this surely helped and I didn’t lose any strength
Good luck!
Hey! Thanks so much for the video. Newbie question here, is the target calories during the week leading up to weigh in just maintenance calories or is it at a deficit ?
Need to cut 4-5 lbs for a same day weigh in for context
Thanks!
Same calories that you have done regularly leading into the meet
Starting this today and I got a few qns
1. Do liquid calories with small amounts fiber fit into high density carbs? Eg. Oat milk
2. I’m only cutting ~4 lbs. In the case I achieve my goal weight on the 2nd day should I modify the plan? I’m doing this for a bjj tournament so I don’t want to be too light
Thanks again! I appreciate your responses 🙂
Hi PRsPerformance!
Would this method work if you’ve been in a caloric deficit losing a few lbs over a few days. Then transitioning to the gut cut, jumping up to your recommended BMR calories, two days prior to weigh-ins?
Would you only lose 1-2% bw with these added circumstances?
Thanks!!!!
Yes that could still possibly work.
When tracking water to get your baseline for the water load, would you include any liquids in that amount? (milk, etc.)
Also curious if you’d include ice cream as part of your liquid intake during the cut. Thanks!
Include all liquids. And ice cream is a tough one, because yes it will count in some way as a liquid but it is about impossible to track that.
Cut down 10 pounds on this. Got a deadlift pr and 4 state records. This actually works!
Congrats!
How should macro counts be taken into consideration for the final days? Or is the focus inly on hitting caloric goals?
You can adjust these % of almonds vs. protein shakes vs. carbs to fit your macros better if you'd like, but the %s I have are already accounting for that. So hitting calorie goals is the main thing, but at the same time you do not want to stray too far away from your normal macronutrient intake.
So I haven't been tracking at all, and was looking for ways to be more confident I will make weight. I would be starting my gut cut today, but is there any risk to guessing what calorie amount to run off of? I know that knowing my amount of calories is vital, so is there a point in attempting this, with a sort of educated guess on the amount of calories I've been eating over the past couple of weeks?
I mean there is a risk, but if you are needing to cut weight you likely don't have the option but to take that risk. It is just that the gut cut may not be as effective if your calories are far off. Just bias on the conservative side and best case you lose extra weight and can add in extra calories the final day.
Would brownies, cookies be good “High Density Carbs”? Because I know these also have significant amounts of fat in them too.
Possibly, I'd lean more towards something like a rice krispy treat or sugar cereal. Or high levels of weight loss needed, Ben and Jerrys or Haagen-Daz.
so basically just chug a bottle or two of laxatives 15mins before weigh ins, got it
exactly
Will this work if I am 300-500gms overweight? Also which laxative would you suggest. Since this is an easier way out.
@@deepanshuchaudhary9759definitely 500 grams is so little
Lol you just saved me lol 30 min of my life thank you lol all heros dint wear capes
What is laxative
how do you feel about plain white rice as your low fiber high density carb? rather than the traditional “sweet treats” as mentioned in the video?
Rice is not a high density carb, you have to eat a lot of rice to get any notable calories, so I would not recommend it.
@@PRsPerformance okay thanks
Hey Steve,
What would you recommend if for the final day, the deduction of your liquid calories exceeds your water limit laid out for the day (if also running the water load)
For example: on the final day of the water load you have 0.5 gallons of water, but need 0.7 gallons of orange juice to hit your quota for the high density carbs (macro wise)
Then you can’t do just orange juice, need to do something else for carbs, such as honey
How would you adjust the schedule for an evening "24 hour" weigh in?
Absolutely nothing. 24 hour weigh in is the same, just adjusting the days if needed based on when you weigh in. And for evening weigh ins I don’t change anything. You can possibly wake up a touch heavier knowing you have more time to spit or have a couple extra bathroom breaks. Or wake up light so you can have a small amount of liquid and food to carry you over until the evening.
Great video.. If I only had to lose 3-4 pounds, would it be better to do a water cut or just have low volume foods while keeping fluid intake the same?
For a small cut, I'll just do the gut cut portion and not manipulate water at all.
@@PRsPerformance thanks a lot. Your protocol helped me get down from 189 to 181 for my last meet. Worked really well.
Can you tell me more about your experience@@Ahitzalex Im at 207lb this Monday morning and need to weigh in at 200.05lb Saturday morning
Question with the protein levels when added up I’m like 42g off (122) my normal protein intake (164). To bump that up I’d be taking a significant chunk out of the Almonds. Any recommendations or leave it the way it is?
Increase protein shakes vs almonds if that is something you want to adjust.
Another question for you: almonds are relatively high in fibre. Don't we want to reduce fibre intake when water cutting? Eating as many almonds as required for the gut cut would lead to an easy 30-40g of fibre per day - does that not cause the body to hold onto more water?
I’ve tried the low fiber approach and didn’t have near the same success.
@@PRsPerformance Thank you!
Great video!
Few questions-
1. Just to make sure, can I do this gut cut protocol without the extra water loading protocol right? (I’m about 1-1.2kg overweight)
2. If so, can I drink zero calories drinks during this 3 days without measuring it?
3. What about gum chewing during the protocol ?
Thanks anyway! 🙏🏻♥️
1.) I don’t know your bodyweight so can’t say for sure
2.) have to measure it as a liquid
3.) yes that’s fine
@@PRsPerformance Thanks for the quick response! I’m between 56.9-57.2kg rn and need to be-56
Any strategies if the weigh-in is in the late afternoon? Especially for a lifter that is just about at the right weight in the morning? Fasting until weigh-in isn't the greatest option I'd say?
If you can aim to weigh in light in the morning you can have some small snack through the day, but commonly for things like Primetime sessions at USAPL Nats, people are fasting most of the day.
Good evening! This is my first time doing a gut cut. I am cutting down from 253 to 242.5 lb (roughly 5 kg) for about a 4% cut. I'm already planning to run both the gut cut and water load, and I would prefer to avoid the sauna etc if at all possible. I do have concerns about the high density carbs given that I have PCOS (and the insulin resistance to go with it). This gut cut seems to mostly align with Reid Reale's protocol, but Reid Reale advocates cutting carbs down to under 50g if necessary to deplete glycogen (which 50 g would be squared away with the almonds), and I feel this may be a better option for me under the circumstances. My plan would be, in this case, to flex the number of protein shakes up to better absorb what is lost from the lowered carbs. What is your consensus on this? For reference, I will have a 24 hr weigh in, so I would have more cushion for glycogen replenishment. Water intake has been sitting steady at 18 cups per day for the last couple weeks, so the water load would double to 36 cups. My current macro split is 220 g protein, 250 g carbs (normally from fibrous/resistant starch sources to reduce incidences of glucose spikes/crashes), 110 g fats. Ive also been tracking morning and night weigh-ins, and lose at least 3 lb per night.
I would not cut carbs. Weight loss wise I’m sure that will work, but performance wise I would not do that. I’d rather you sauna than cut carbs to 50g.
@PRsPerformance the issue that I have is that, with carbs like ice cream, sherbet, chocolate, and others of a refined nature, they spike my blood sugar, which spikes my insulin in a major way. Insulin spikes, for me, lead to downregulation of glucose metabolism, upregulation of storage no matter how much I'm eating, and weight gain....sometimes very quickly. Also, I tend to feel crappy and underperform under those circumstances and am prone to glucose spikes and crashes. That is why I feel that glycogen depletion at this time may be the better fit. I would taper down over a couple days with the day protein shakes begin being the day I begin at 50 g carbs. Even during refeed, I would need to make sure more of my carbs are from fibrous sources. Honestly, I would not ordinarily cut weight because I believe in competing where we are at under normal circumstances, but that choice was removed from me. A medicine that was added to my regimen recently caused significant weight loss (42 lb in 3.5 months that was unplanned) that has also impacted my strength already. My options are either underperform in my current SHW weight class and come in at the very bottom of it, or actually have a chance of getting a modest qualifying total even with a conservative performance by losing 9 more lb.
I’m trying to do a cut gut for a meet, but I’m allergic to nuts. Would sun flower seeds Have a similar effect? If not is there anything else I could use
Yep that works!
My 6th meet is next Saturday, but my first cut (dropping a class). I have 12-hour weighins. 9lb to go. Trying both the gut cut and water cut. Will see how the cut and the comp goes.
You will likely need to do Ben and Jerry’s ice cream for all carb calories with that much of a cut
@@PRsPerformance can’t say no to that!
I did both the gut cut and water cut last week. I lost most of the weight, but still had several pounds to go when I arrived. I had to do a water cut via running on the elliptical to make the final weight, but fortunately, I have a 12 hour weigh in and so was able to weight that evening and then compete the next day. Overall happy with the results, of course the better situation is to not have to do a cut or much of one at all. :-) Thanks for the assistance and good information.
Do you need to be mindful of fluid intake if you’re not water loading? I.e. switching to mostly liquid carbs one day out
Yes, just maintain a consistent fluid intake every day.
Wow, just found this video. I’m cutting for a BJJ comp. Two weeks out with 12 lbs to cut. Can I start implementing this protocol now?Thanks!
Don't implement 2 weeks out, follow the setup for the week of competition. Gut cut starts 3 days out.
How did you get on ?
I'm currently a little over 2 weeks out from my meet currently weighing at 191 and planning on competing in 82.5kg. Would you recommend both a water cut and a gut cut in this case?
Yes
Hey so would uncrustables or homemade peanut butter sandwiches be good as a high density carb? Also could I use milk in the protein shakes to up the calories?
No I would not count that as a high center carb. And yes you can use milk
Hey brother ..this was really helpful but I might need a little more help ..I started my cut on a wed and Thursday morning my weight was 66.7 kgs and Friday morning my weight was 66.9kgs in the morning …I have to get under 66 for tmrw( Saturday) for a 7 am weigh in …my total calories were 2000 and I was loading 7 liters of water the last two days and today on Friday I’m doing 3 liters of water …and in the video u said 5pm should be the last meal ..does that include water or just the calories I’m consuming ..also it’ll be helpful if u could give some tips or insight on my cut
Yes that includes water. Get everything in by 5pm. And if you need to lose a little more, suck on jolly ranchers and spit in a cup.
@@PRsPerformance thank you so much
Can we have peanuts instead of almonds as peanuts are a much cheaper option and both have similar macros?
Yep that’s fine! Any nut or nut butter works
I'm currently 10 weeks out and in a caloric deficit (tracking all my food), trying to lose some extra weight. I would like to attempt your Gut Cut for weigh-in, should I set my calories for almonds/protein/high-dense carbs based on my deficit calories or maintenance calories?
Use whatever your average calories are from the 2 weeks prior to starting to gut cut.
@@PRsPerformance Thank you!!
For a 70kg man with 2400kcal per day the composition is approximately 190g of prot per day following your gut cut, mostly because of protein shake, should we go for 50% or less shake and 50% or more almonds to lower protein to 2g per kg of bw ?
You can adjust if you’d like but the %s as written are what I have people do.
2 weeks out from my comp, I was 76 kg (for 74 kg class). Was planning on doing the gut cut for those 2 kg, but when started drinking 2 gallons of water I already dropped down to waking up at 74.3! Is this normal? Does this mean if I still do gut cut I'll get down to like 72?? Or will I bounce back up to around 76 when my body acclimates to the water I'm drinking?
If you are still 2 weeks out your weight is liking going to settle back.
Hey Steve. What is happening when on 1 day out, I'm just... not urinating much?
There are a lot of factors at play, I can’t really say barring I was handling your cut.
for water intake, if you add water/milk when making oatmeal or waffles, do those count to water intake
No, I wouldn’t count those.
@@PRsPerformance also, for my upcoming meet I forgot to track water intake until now, where I am 7 days out. On your protocol you said to track exactly 1 gallon of water starting 2 weeks out. will this make a difference?
What do you do the morning of weigh ins if weigh ins are at 12pm? Should we eat breakfast or just don’t eat until after we weigh in
Don’t eat until after weigh ins
@@PRsPerformance I’m cutting about 2-3lbs. Is the water load necessary to do ?
Thanks for this! Those “high density carbs” are not going to be free from all other macros… is this okay? My fats arr looking pretty high!
You can adjust % of almonds, protein, and carbs if you would like to better fit your macros. But yes, they will not be free of other macros and it will be difficult to completely match what you normally do, so the goal is the be within a general range of your norm and prioritize matching calories.
Got it- so main priority to keep the same amount of calories and get the macros as close as possible through protein powder, almonds, and high density carbs? Even if it isn’t necessarily that 60/40 between protein and almonds?
What about coffee (usually do 30g half and half with 100g almond milk)
Can I use vegan protein power? (Mine has a decent amount of fiber in it though....)
I can’t say I’ve had experience with vegan protein powder, but my assumption is that wouldn’t be an issue.
I'm late to the party here, but what would you recommend for someone who is allergic to almonds?
Increase the number of protein shakes and high density carbs.
If I’m only doing a water cut, and I cook rice, do I have to count the water I use to cook rice?
Nope
Hi
Thanks so much for the video
Quick question
In 4 days i need to weigh 1 kg less
I dont do protine shakes
So you have an alternative?
Thanks from australia
If you do not do protein shakes, then unfortunately his is not the right cut for you.
@@PRsPerformance Ok
Thanks for getting back to me
I might make my own protine shakes with whey concentrate
I appreciate your reply
Hi Sir I wanna loose 78 kgs to 74 kgs .
What would u recommend?
This is for my upcoming powerlifting competitive.
I have 7-8 days on hand.
Please answer thanks.
I would recommend doing this gut cut and water load protocol.
If I drink orange juice for my carbs 1 day out to do a more liquid gut cut, do I have to account that OJ into my water intake? As well as Ice cream since it’s more liquid than solid?
I count the OJ, but I don't count the ice cream as long as you are doing it all 3 days. Once the ice cream breaks down its pretty minimal liquid comparatively. If you are only doing ice cream the final day, then count it.
Would you recommend this for a 24 hour weight cut? Looking to layer a gut cut among water loading adn salt manipulation to make sure I hit my target.
No I wouldn’t, gut cut doesn’t work well for a short term option unless you go really extreme with it. Usually it’s going to take 36-48 hours to see a notable effect from it.
@@PRsPerformance Sorry, I mispoke. I meant 24 hour weigh and not 24 hour cut.
@@danielpowerlifts9663 Got it, then yes I use this all the time with people who do 24 hour weigh ins!
I'd only do that if you are cutting an extreme amount of weight. Otherwise I usually limit it to just that final day.
@@PRsPerformance Is 9 lbs in the ball park of extreme amount of weight?
I have an amateur mma fight June 12th. I weigh 156 or lower. I’ve never cut any weight before. I’ve been counting calories & macros. Drinking a gallon of water a day for a several months. Do you believe this gut cut could work for me? I weigh 165 currently, I’m willing to water cut but would prefer to not. My friend recommended this video. Hope to hear back thank you
That’s probably a bit too much to lose on a gut cut alone, so you’d need to do this and then sauna out whatever is remaining.
@@PRsPerformance thank you very much for the reply. I have one more question. What is the math involved to find the calorie number that you used in the example “3,000” calories. I do appreciate it.
I’ve done this twice. Slightly freaking out cause this this time the water weight taking a minute to shed. Hopefully tomorrow (one day out) I’m sitting good.
Good luck!
If we eat ice cream for high density carbs, do we need to factor in ice cream weight as liquid intake in respect to water loading?
No, I don’t count that as a liquid
@@PRsPerformance Thanks Steve! I was planning on just eating a pint of ice cream for each day this time around lol. 1 pint ends up being the exact amount of calories I need for high density carbs
Any advice on the refeed after weigh in?
Prioritize carbs that are easy on the stomach (pasta, bagels) and drink lots of fluids that have sodium, carbs and electrolytes (Gatorade, pedialyte)
I tried it once and it worked great! What about Natural peanut butter?can you switch it with almonds or something?
You can use any kind of nut or nut butter
@@PRsPerformance Thank you so much for your quick response! 🙏🏻
Hey steve. Do you have any alternatives for someone who is looking to do this but is allergic to all tree nuts?
Increase the protein shakes and carbs to replace the almond intake.
@@PRsPerformance Appreciate the quick response, I love all of your content!
Can you replace the almonds or nuts with its corresponding nut butter?
Yes you can, just have to make sure to weigh it versus measuring it in tablespoons.
Hii, bjj competitor here. I am competing in a same day weigh in (weigh then go on the mats) May 6th and am wondering if this gut cut can be applied to my sport. I typically lose 2ish pounds during sleep and wake up at 181. I am competing at 177.
Yes it can be used for any sport
So I've been on a PSMF diet for a week, how do I incorporate this into a PSMF format. If I start adding in carbs wont I gain back the water weight that I've shed from eating only protein
I would not do a gut cut if you are doing a speciality diet prior.
Hi Steve, I used this method for 2 meets and they work fantastic. For my third meet, however, it's an afternoon session as opposed to the usual morning weigh-ins.
Should my Friday cut-off time still be 5pm? And what would you allow an athlete to eat/drink for a 1pm weigh in?
thank you so much
Need to be more specific than just afternoon, but likely can cut off a touch later, and eating/drinking in the morning just depends on if you are underweight or not.
How do I incorporate the gut cut if I’m on a keto diet? Should I add carbs 3 days prior or is there an alternative so I can stick to keto? I’m scared if I add carbs it’ll cause my body to retain more water.
Extra info: I compete in 47kg but I’m currently 49.5kg at 3 weeks out
Also what should my water cut look like if I’m a 47kg female?
Just going to be honest, you should not be doing a keto diet and powerlifting. I would not do this gut cut and add carbs as that will likely not go well. You will need to solely water load and maybe sauna.
Hi! I'm 6 weeks out from a meet and planning on using the gut cut to lose ~1 to 1.5 kg (no water cut). I'm doing a practice run this week and realized that my macros will be all over the place. I usually consume ~55% carbs and 1g protein/lb of bw. With this gut cut, I will consume around 30% of carbs and 1.65g protein/lb of bw. Is this normal? I feel like low carbs = low energy😅
Yes carbs will usually go down slightly, but if that’s too much of a shift for you, you can drop some of the almonds and add more carbs.
@@PRsPerformanceThank you so much for the quick reply! I will try that
Would this work for going from 184 to 175? I have a 24 hour weigh in.
You may need to do a more extensive water cut and sauna, but yes I would do this and add the additional measures if needed.
One more question I just thought of: What do you recommend your athletes do with respect to their creatine intake during the cut? Do you cut it out and re-introduce it on meet day, or just keep it constant?
Keep the creatine in, don't touch that, its performance enhancing.
@@PRsPerformance interesting, the masses say cut it. I haven’t used it in a long while
What if i drink shakes with milk? should I be switching to water mix by this time?
That’s fine, just include the milk within your total liquid intake.
for one who is going to do this method, the cal dense carb.... i am struggling to make a decision btwn ice cream or rice cake...
bc ice cream is more heavier , and... the rice cake have fiber
That would depend on how much you need to lose. Ice cream will induce more weight loss due to being more dense. But you don't want to lose too much, so if the cut is less significant, the rice cakes. Or a mix of both.
@@PRsPerformance got it, I would prefer ice cream if my weight is ok, or just ice cream on rice cake😈😈,
If we r in cal-surplus last three day but the food weight is in the control,
Will it be a big-deal?
hey man i weigh 118 lb, i need to get to 114lb before my meet, on those three day spans, 5 protein shakes and 7 almonds every day? is that correct?
That is entirely dependent on the calories you eat. The exact breakdown is shown through the video of how to calculate that.
Great video! The only thing I don't understand is why almonds and not cashews if we dont want any fiber? Almonds are the most high fiber nut. You might have explained it and I missed it
I’m not tracking fiber nor caring about it. Any nut is fine, I just list almonds because they are the most readily available for people and have many different flavors.
@@PRsPerformance thank you!
Is it a good idea to use honey as the source of carbs?
Yep that works!
I'm currently 10 days out. I'm now 60.5kg but competing at 58kg. Do you think the sauna and water cut would help me to make the weight?
You aren't crazy far off. I'd think you'd get pretty close by doing the gut cut and water load, and then can spit, or worst case sauna, if you need anymore.
@@PRsPerformance Thanks the meet went well and I could made the weight :)
@@WayofCher wow! did you follow the video?- jnr in hs 3 pounds overweight for wl meet in 1 month
@@WayofCher you managed it with just water load and gut cut ?
For high density carbs, would white rice work?
Rice is probably isn’t dense enough, you’d have to eat a good deal to get sufficient calories. Mainly need to stick to sugary-foods or liquid carbs.