High Octane
Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water it will flush your system 4. avoid processed foods (white bread, white pasta white rice etc.) and foods high in fat 5. avoid sugar 6. eat starchy ohydrates (bread products, pasta etc.) early in the day 7. consume protein, it will help maintain and upkeep your muscles 8. Fruit! Be careful it is simple sugars and will turn to fat 9. read labels remember only eat 1 serving per meal per food group 10. Use spices to make your food taste better (pepper, mustard, oregano etc.) 11. Variety helps (i.e. eat eggs for dinner and chicken for breakfast!) 12. real, homemade foods are better than prepackaged foods 13. 2 phases: Long run (end of season) vs. short term (this week s match) Protein Carbs Fats Vegetables Boneless / skinless chicken breast Tuna (in water) Turkey breast Top round cut London broil (leanest red meat) Egg whites Fish Peanut butter Protein bars shakes Nonfat cottage cheese Whole wheat bread Whole wheat pasta Whole wheat bagels Brown rice Multi-grain cereals Yams Potatoes Phase 1: LONG TERM WEIGHT LOSS Sample Diet Day 1 Dressings Oils Peanut butter Flax seed oil Fish oils processed and packaged foods Broccoli Cauliflower Peas Corn tomatoes Carrots Green beans salads Breakfast: 7:15 1. 3-6 egg whites 2. 2 slices whole wheat bread or bagel 3. 16 oz. Water Snack: 10:00 1. protein bar Lunch: 12:00 1. tuna (1 can) 2. salad with fat free dressing 3. 16 oz. Water 4. ½ cup brown rice Snack: 2:30 1. nonfat yogurt 1 cup Dinner: 6:30 1. 1 chicken breast 2. 1 cup vegetables 3. Bed Time: 9:30 1. 16 oz. Water
Sample Diet Day 2 Breakfast: 7:15 1. 3-6 egg whites 2. 1 cup wheat/ grain cereal 3. 4 oz. Skim milk 4. 16 oz. Water Snack: 10:00 1. 1 cup nonfat cottage cheese, apple butter (1 tbsp.) Lunch: 12:00 1. Turkey ¼ lb. 2. 2 slices whole wheat bread 3. 1 slice fat free cheese 4. 16 oz. Water Snack: 2:30 1. protein bar Dinner: 6:30 1. 4-6 oz. Steak (London Broil) 2. 1 cup steamed vegetables 3. Bed Time: 9:30 16 oz. Water Sample Diet Day 3 Breakfast: 7:15 1. 1 chicken breast 2. whole wheat bagel 3. 1 piece fat free cheese 4. 16 oz. Water Snack: 10:00 1. protein bar Lunch: 12:00 1. 1 can Tuna (in water) 2. 1 cup whole wheat pasta 3. 16 oz. Water Snack: 2:30 1. 1 cup nonfat cottage cheese, 1 tbsp. apple butter Dinner: 6:30 1. 4-6 oz. Roasted turkey 2. 1 cup steamed vegetables 3. Bed Time: 9:30 16 oz. Water Sample Diet Day 4 Breakfast: 7:15 1. 3-6 egg whites 2. whole wheat English muffin 3. 1 piece fat free cheese 4. 16 oz. Water Snack: 10:00 1. 1 cup yogurt Lunch: 12:00 1. chicken breast 2. 1 cup brown rice 3. 1 cup veggies 4. 16 oz. Water Snack: 2:30 1. protein bar Dinner: 6:30 1. 4-6 oz. Steak (London Broil) 2. 1 cup steamed vegetables 3. Bed Time: 9:30 16 oz. Water
Phase 2: SHORT TERM IMMEDIATE WEIGHT LOSS Everything / anything (fluids / solids) will show up on the scale! 16 oz. (solid / liquid) = 1 lb! Weigh your food! Your body will naturally drift 1/8 lb per hour without taking in any fluids / solids Therefore, in 8 hours you will naturally lose 1 lb. 24 hours = 3 lbs. This does not account for any waste you may be producing (this is extra weight lost a bonus!) DEHYDRATION =>This is the last 24 hours ONLY! If you do this longer your performance will be greatly diminished AND this will be a detriment to your health and your success on the mat! FASTING => This is strongly discouraged as well. Missing a meal is OK, however it is better to EAT and then work out more, than it is to fast for an entire day! Remember train to become a better wrestler; NOT to lose weight! If you are training hard, you will lose water weight on your own. Working out more often will help you make weight easier as well as help you get into better shape. Fasting and starving yourself will do the OPPOSITE! Weigh Management / Hydration testing preparation Wrestlers: The following are tips that will help wrestlers report to body fat testing properly hydrated. What should I do several weeks in advance of certs: The minimum amount of aerobic activity necessary to benefit from efficient fat loss is 30 minutes of high activity three times a week. If you are attempting to get your body to the 7% body fat level in order to be a champion, you should do something to maintain strength/conditioning that burns calories every day. Reaching your minimum weight should be planned in advance so that you are only required to lose 2 pounds a week, maximum.
Tips: Eat, but eat well. And drink lots of water. Learn the difference between simple s and complex s, and read the ingredients too (sugars are simple s) If you lose it slow it will stay off longer, if you lose it fast it will come right back If you like soda or chocolate, allow yourself one every once in awhile but cut it 36 hours before competition Trick Snacks Celery, Ice Cubes, Peanut Butter (sensibly), Mustard, Egg Whites Foods to avoid: Carbonated Drinks (I know this is not a food) Chips Candy Cake Ice-cream Fried foods Excessive amounts of white bread Judy Nelson, Nutrition Coordinator for the United States Olympic Committee has developed a Ten Step Diet for Wrestlers. Here are the basics: 1) Switch to skim: An 8 ounce glass of skim milk has 36 fewer calories and 4.3 fewer fat grams then 2% 2) Lots of fruit: And the variety of fruit is an important factor 3) Juice over soda: Soda offers nothing of value and robs the liver of stored glycogen (energy) 4) Baked potatoes: Eat the skin, leave out the extras, add water, and you get an easy complex meal 5) Maintain variety and remove the junk: no one food will supply all of your needs 6) Lots of water: During the season you should be drinking +60 ounces of water (5 bottles) a day 7) The secret of egg whites: They have good protein and no fat; good protein makes you feel full longer 8) High fiber is important: Find a low-sugar cereal that lists at least 3 grams of fiber per serving on label 9) Don t rely on meat: Meat is fine, but include beans, dairy, and soy products for variety 10) Plan for after weigh-in: Foods with fat digest slowly; try applesauce, crackers, and cereal
Two days prior to test day: Drink plenty of fluids throughout the day, (water has no calories) Athletes should be drinking at least 8-10 glasses of water during the day Increase intake of foods high in fiber- this will help with the removal of excess waste from the body. (salads, cereal with skim milk, vegetables, fruits, etc. are examples of foods high in fiber Eat smaller, more frequent meals AVOID FOODS HIGH IN FAT (fried foods, fatty meats, French fries, pizza, nuts, salad dressing, etc.) AVOID SALTY foods (potato chips, pretzels, pizza, tuna, crackers, soft drinks, sports drinks) Be sure that you eat and drink, do not dehydrate!!! One day before test: Continue drinking fluids, you should be urinating on a frequent basis. Urine should be clear if you are fully hydrated, drink 12-20 ounces of a sport drink along with water Eat smaller, but more frequent meals. Continue eating fibrous food, to eliminate excessive waste from body Fatty foods/ snacks will stay in your body- - STAY AWAY! Day of Test: Eat small portions, eat a very light lunch (if afternoon testing) Eat lighter foods such as fruits, grains, etc Continue to drink water and NOTHING ELSE Do not drink salty drinks such as Soda, Gatorade, Powerade, etc. This will cause you to retain fluids Urinate as frequently as possible throughout the day until two-hours prior to test time Use the bathroom (#2) before the test Please be ready to urinate for hydration test Tricks of the Trade how the pro s get certed where they want to get certed. Get down to 3 under drink up with nothing but water wake up have 24 oz of water. then work out but DON T pee. When its time to cert, pee a bit let the yellow out in the toilet and then put the rest of the pee in the cup
Macro-nutrient Menus Protein Chicken breast Turkey breast (all white) Tuna in water Eggs whites Top Round London Broil Non-fat Cottage Cheese Select Fish Starchy Carbs Oatmeal Whole wheat pasta Whole wheat bagel Brown / wild rice Grain cereals All grains (Nothing white!) Fats Natural Peanut Butter Flaxseed oil Fats naturally occurring in meat products Spices / flavoring Use non-fat dressings No oils Mustard, ketchup Balsamic vinegar Non-fat Cheese Parmesan Cheese Avoid salts Fibrous Carbs Broccoli Spinach Cauliflower Salad Tomatoes Carrots Corn / peas Peppers Supplements Protein shakes Protein Bars Multivitamins WATER
(This meal plan is to be used for getting lean / losing weight / maintaining weight). Modify as needed. Meal #1 Meal #2 Meal #3 Meal #4 Meal #5 Meal #6 starchy fibrous fibrous protein protein protein protein Protein Protein Serving Suggestions (read labels!) protein 1 gram / 1 lb. of lean body mass i.e. 150 lb. man = 150 grams of protein / day approx. 30 grams protein / meal meat sources serving = size of hand / fist egg whites = 6-8 large / jumbo s starchy sources ( rice / pasta / cereals) = 1 cup fibrous sources (veggies) = 1 cup starchy s in morning, fibrous s rest of day fats use sparingly 1 tablespoon peanut butter or flaxseed oil / day POST-workout meal must be within 1 hour of workout! Supplements Check with physician before using any!
Meal #1 Monday Tuesday Wednesday Thursday Friday Sat. / Sun. starchy Meal #2 Meal #3 fibrous Protein Meal #4 Meal #5 fibrous Protein Meal #6
(This meal plan is to be used for gaining weight / building muscle mass). Modify as needed.) Meal #1 Meal #2 Meal #3 Meal #4 Meal #5 Meal #6 starchy fibrous & 1 starchy fibrous & 1 starchy Protein Protein Serving Suggestions (read labels!) protein 1 gram / 1 lb. of lean body mass i.e. 150 lb. man = 150 grams of protein / day approx. 30 grams protein / meal meat sources serving = size of hand / fist egg whites = 6-8 large / jumbo s starchy sources ( rice / pasta / cereals) = 1 cup fibrous sources (veggies) = 1 cup starchy s in morning, fibrous s rest of day fats use sparingly 1 tablespoon peanut butter or flaxseed oil / day POST-workout meal must be within 1 hour of workout!
Meal #1 Monday Tuesday Wednesday Thursday Friday Sat/ Sun starchy Meal #2 Meal #3 Choose 1 fibrous 1 starchy 1 Protein Meal #4 Meal #5 Choose 1 fibrous 1 starchy 1 Protein Meal #6