Day 56: Competition Weigh Ins
Today, I woke up and weighed myself. Weight is: 81.9Kg. Yesterday I consumed 466 calories below my BMR and did 180 calories of exercise above my BMR. Total deficit is 644 calories.
Yesterday, I woke up and weighed myself. Weight is: 81.6Kg. The day before, I consumed 309 calories below my BMR and did 68 calories of exercise above my BMR. Total deficit is 377 calories.
I think I'm going to start allowing myself to skip a day posting occasionally instead of trying to post every day. This has been 8 weeks now and nearly every day. I am slowly and steadily losing weight using my program. I am more often below 82 Kg than I am above 82Kg. So far, in two months, I've lost right around 4Kg.
Two days before the weigh in, you need to cut out all sodium. The last 24 hours are the secret to MMA weight loss. What do the last 24 hours look like? What does a person need to do in that time to really lose all that weight? Those questions are answered in this blog post.
If you have been doing your weight cut correctly the only weight you have left to lose with 24 hours left is water weight. Up until 24 hours before the weigh in, you have been ensuring your meal plan and exercise plan have taken you down to about 5% body fat (15% if you're a woman) and you are fully hydrated.
At the 24 hour mark, you reduce your water intake by half. If you were drinking 250mL every 3 hours, now you're drinking 125mL every 3 hours. At this point, food intake is reduced to nearly nothing. High calorie, high carbohydrate food is what you want so that most of your energy is coming right from the food and not going back into fat stores. In addition, you will either have a half hour extremely hot bath or sit in a sauna for about 45 minutes.
With 12 hours left, cut out all water. You need to lose as much water as you can. There are two ways to lose the water. The first is a sauna and the second is low impact, high intensity exercise. If you have access or are allowed access to a sauna, then use that. It's the easiest method. If you do not have access to a sauna, or are not allowed to use a sauna, then you have to use the exercise route.
Any food you eat now becomes water you must lose, so try not to eat, unless you really need some quick energy. You should have a good idea of how much water you lose per half hour of sauna/exercise. Pace yourself, and finish losing the water weight. If you have done it according to this plan, you will not hurt yourself.