here, here, and here, so you can check those out for some ideas. As anyone who is familiar with this blog knows, I'm a big fan of ketogenic diets and I think they're even better when making weight is an issue, as you get some idea of bodyweight when you're not holding water and will thus have a better idea of what's feasible for a weight class. My bodyweight fluctuates 5-15 pounds after a carb-up, so I'm especially keen on experimenting with a carb-free week, every now and again, just to know where I stand.
The chick on the left is 5 time World's Strongest Woman Aneta Florczyk- notice how she's actually pretty hot, and definitely not fat.
Though it's not necessary that you get ripped to the fucking bone to compete in strength sports, you might as well use a competition as an excuse to bring your abs out of hiding. They're likely not Jewish, so there's no reason for them to be treating your abdominal fat like's it the fucking attic and their name is Anne Frank. For those of you who want to remain fat, go read something else and try not to burn any calories doing so- I'd hate for you to develop vascularity or some other indication that a heart attack's not your idea of a normal Saturday afternoon.
Britney really wanted to drop ten pounds for her wedding day.
Skipping forward, crunch-time for a cut starts not a day or to out, but rather a week out. Assuming a Saturday meet 9Friday weigh-in), as they're by far and away the most common, your immediate weigh-in prep is going to begin the preceding Sunday. This will go like the standard glycogen supercompensation week, so no matter what diet you had been following, you're going to be low-carbing the shit out of this week like your last name was Atkins and you're a sorostitute the week before her wedding, only without the "fatloss" gangbangs. Thus, you're going to avoid carbs like Robert Downey, Jr. used to avoid rehab and chug water all the live-long day Sunday through Wednesday. During this time, I recommend keeping your carbs absolutely under 50 grams a day and preferably under 30 grams a day. Remember that you hold 3 grams of water for every gram of carbohydrates (Thibaudeau and Shugart). And try to do yourself a favor by letting your body shed water as easily as possible. Before you ask, that includes post-workout carbs and carbs from shakes, as well. As you'll find later, sugar alcohols will also make you hold water, so it's also advisable to skip protein bars.
Another critical component of this week will be the inclusion of 2-3 gallons of water per day in your diet. Your pansy-ass sensitive teeth can get fucked - this shit should be ice-cold. Cold water is an ultra-easy way to burn calories as it takes 60 calories to raise the temperature of 39.2 degree water (that's Fahrenheit, fuck your Celsius nonsense) to body temperature (Dukan 118). Additionally, cold bath immersion, application of cold packs, and the consumption of cold liquids all reduce core body temperature, which will necessitate an increase in metabolic rate to compensate and result in additional fat loss (Feriss 142). If your teeth bother you when you drink cold shit, throw on Invasion USA and watch it with your teeth bared for a half hour. They'll either toughen the fuck up or you will - either way, it's time to chug some fucking water.
Tim Feriss actually has some really interesting stuff in his book Four Hour Body about using cold application for fat loss, and here are a couple of points he made in that regard:
1. Short-term cold exposure (30 minutes) in humans leads to fatty acid release to provide fuelSo, by this point, we're one day out from the weigh in. In the next blog, I'll cover how to manipulate water for a weigh in both the day before and the day of the weigh in, and how to eat and drink after weigh ins to maximize your performance and avoid dying (which can result from a hard weight cut, as Andreas Munzer showed us a few years back).
for heat production through shivering. This same shivering could be suffcient to recruit GLUT-4
to the surface of muscle cells, contributing to increased lean muscle gain.
2. Even at shorter durations, cold exposure with shivering could increase adiponectin levels and
glucose uptake by muscle tissue. This effect could persist long after the cold exposure ends.
3. In the absence of shivering, it is still possible to capitalize on “fat-burning fat” through the
stimulation of BAT thermogenesis. Curiously, even without shivering, there are small but
unaccounted increases in lean muscle tissue when comparing underwater (superior) vs. land-
4. Cold water improves immunity. Acute cold exposure has immuno-stimulating effects, and
preheating with physical exercise or a warm shower can enhance this response. Increases in
levels of circulating norepinephrine may account for this.
5. Not germane to fat-loss, but another reason to use cold exposure: cold showers are an
effective treatment for depression. One study used showers at 68°F for two to three minutes,
preceded by a five-minute gradual adaptation to make the procedure less shocking. (Feriss 142)
He was, by all accounts, an exceptional-looking corpse.
Dukan, Pierre. The Dukan Diet.
Ferriss, Timothy. The Four Hour Body.
Thibaudeau, Christian, and Chris Shugart. Shredded In Six Days. http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/shredded_in_6_days