How Much Should A 4 Year Old Little Boy Weigh Making Weight For Wrestling – Part II

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Making Weight For Wrestling – Part II

This month I want to start with a little story. It goes back to my days as a competitive powerlifter. I competed in powerlifting for 12 years and I remember many competitions where I had to cut weight. Towards the end of my powerlifting career I was around 196 lbs. I could have competed in the 198 lb. class, but I decided to drop down to the 181 lb. class. in order to shoot the 500 lb bench press. In those days, there weren’t too many guys who weighed 500 lbs. in the 181 lb. division. so it sounded like a good idea.

The first year I planned to make this attempt, I had my best workout at 475 lbs. for 3 reps in the gym. That would be about 530 lbs. for me. It was the best training ever and my competition was next week. I was super strong, and super ready to go “do the job”. I only had to lose weight from 196 pounds. up to 181 lbs. and I had a week to do it. At worst, I KNEW I would finally bench press 500lb at 181lbs. body weight.

I wanted to stay strong, so I waited until Wednesday of that week to start losing weight, for the Saturday morning weigh-in at 9am and the powerlifting competition at 12pm.

I only ate 3 small meals each day, and it was basically sandwiches and protein shakes. By Friday night I was 189 pounds. I had to lose another 8 kg. and I knew I’d just be off the water load by the time the weigh-ins rolled around. Hell, I’d get a couple of hours to put the water back on, so I could probably compete at 195-196 lbs. and finally get that 500 bench.

I didn’t drink water and sat in my friends’ sauna for several hours. The weight was coming off. I was tired and didn’t feel too much, but the weight was coming off. Plus, I was still able to get water back into my system and compete feeling strong.

At 9 a.m. the next morning, I weighed 181 pounds. on the nose. After the weigh-in I had a Gatorade and water. I tried to eat a little, but my appetite was mostly for water and Gatorade, not solid food. I also ate a banana to restore my potassium levels. The long and short of it was that I only bench pressed 470 lbs. that day. It was good enough to win that powerlifting competition, but it was a personal disappointment. I knew something was wrong. The next week at the gym I weighed a comfortable 197 pounds. and my bench press was even better. I haven’t trained since the competition, but the following Saturday I was pushing a weight that would have equaled 535 pounds. bench press.

What did I learn from this experience?

I’ve learned that if you want to maintain strength, you better lose weight properly. If you are a wrestler or powerlifter, your goal is to perform at your best. Wrestlers don’t lift maximum weight to win a match, but it makes sense to assume that if you’re the strongest, you’ll wrestle at your best!

All things being equal, the stronger wrestler wins!

With that in mind, here are some guidelines for reducing water weight so you can wrestle at your best:

Use proper weight loss methods to lose fat first. If you don’t have a lot of body fat, you either have to trick your body into encouraging fat loss, or accept that your body will otherwise cannibalize its muscles for food. You will need to eat 6 or 7 small protein-focused meals throughout the day.

Be no larger than 3 or 4 lbs. over a weight class two days earlier. Listen carefully. There are some basic physiological truths in this world. You can’t lose 10 pounds in one day without it coming from fat. Must be dehydration. Dehydration will make you weaker if it is severe. I don’t care how tough you are, how good you are at wrestling, who you learned from, etc. If you slim down too much overnight, you might win a match or tournament despite poor weight loss technique, but you won’t wrestle for YOUR personal best! It won’t matter until you find your match. Be smart with weight loss.

Do not dehydrate. You should start “restricting” water about 15 hours before the weigh-in. This means you will drink 6-8 ounces of water every 3 hours starting 3 hours before your weigh-in. If you feel like you can’t drink water at this point, and just try to sweat the old-fashioned way, you won’t keep your strength.

A super-saturated meal 36 hours before the weigh-in (assuming you weigh 3-4 lbs.) should super-saturate your muscle cells. To do this, you would have a large meal of carbohydrates (pasta, rice, yams, baked potatoes, etc.) During this meal, you eat as much as you are comfortable with. Then limit your carb intake for the rest of that day and the next day. Don’t worry, although your body will use stored carbohydrates (now in muscle cells as glycogen) for energy, you will still have glycogen stored in your liver. Your body will be able to use this stored glycogen in the liver for energy on wrestling day. After a super-saturated meal, you’ll be eating basically protein-only meals.

If I knew then what I know now, I might have hit my 500lb bench press in the 181lb class. Instead, I came in at a comfortable 193 lbs. later that year and I got my £500. bench and just missed a 535 lb attempt. Learn from my mistakes. Cut your weight properly, consistently, and watch your winnings skyrocket!

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