If you have around 10 percent body fat, expect to resemble a lean and chiseled fitness model after 8 weeks of following this regimen. I’m not sure what the big deal is. Disclaimer: ScoopWhoop does not promote extreme lifestyles. All toll, 54 year woman 7kg loss. But the real question: How much strength and power do you really gain when you super-hydrate? If you have around 12-14 percent body fat, expect to get to less than 10 percent body fat while keeping all of your lean muscle mass after 8 weeks of this regimen. Part 1 — this post — details exactly how top UFC fighters rapidly lose 20–30 pounds for “weigh-ins.” To refine the method, Nate performed this on himself, losing 20 pounds in 5 days. Giving your body some food at regular intervals will stave off extreme hunger better than eating 3 meals and will give your body and mind the energy they need to stay strong and active. ), Dr. Berardi has his fighters eat a big meal directly after they weigh in. This can be broken up throughout a pre-workout meal 1-2 hours before your workout, a post-workout shake directly after your workout, and a post-workout meal about 1-2 hours after your workout. They lose weight, of course. Therefore if you're eating 2000kcal a day, don't go above 6000-7000kcal. Rather, it’s a fascinating look at how far athletes and scientists will go to manipulate the human body for competitive advantage. In the evening, I try my first hot water bath. On your heavy weight training days, you want to consume about 1 gram of carbohydrates per 1 lb of body weight during this 4-hour window. Once you know how many calories you should eat each day, you can begin to decrease this number to result in your desired weight loss. If you can elevate your metabolism through advanced training strategies such as HIIT and plyometrics, which will boost your metabolism following the workout, it will be much easier to lose weight. As you can see, the amount of water starts high with two gallons and decreases with each day till he’s drinking hardly any water on Thursday and Friday. ), Carbs: Eat satisfying amount in four meals before weigh-in, Protein: Eat satisfying amount in four meals before weigh-in. For the pre-workout meal, you will want to consume about 25 percent of your carbohydrates in the form of slow-digesting and complex carbs. Don't go too far over 3-3.5x your Get Shredded Diet daily guideline. Now I’m drinking one gallon of water instead of two. Packing on lean muscle is tough for even the most seasoned athlete. Keep in mind that insulin is highly anabolic following a workout, so after consuming a post-workout recovery supplement, we want to consume a shake that consists of a fast digesting protein source such as whey isolate and a rapid digesting carbohydrate source such as maltodextrin or dextrose. But even if you’re a hardcore fan who knows all the stats, there’s something behind the scenes that you’ve probably never seen in full: world-class weight manipulation…. (Surprise!) Save my name, email, and website in this browser for the next time I comment. This is b/c the calorie count is low and the goal is to lose fat while maintaining muscle. Follow this cutting diet and in just 6 weeks you’ll be a ripped freak- lean and strong like a muthaf*ckin’ superhero. Having low insulin levels for long periods of time is the key to burning fat. admin. Then it gets interesting. My apartment’s water doesn’t get as hot as Dr. Berardi wants it to be — “hot enough to cause moderate pain but not burn your hand” — so I fill two pots and a kettle with water, put them on the stovetop until they boil, and pour them into the bath tub. Then they can gain nearly all of it back in the 24 hours between weighing in and going toe-to-toe. In other words, the bigger guy who retains more of his strength, agility, and endurance will likely win. 11 liters (25 pounds) of fluid between Friday weigh-in and Saturday weigh-in to get it all back. It’s definitely not enough water. If so, get my morning routine checklist that will help you win the morning — so you can win your day and your life. For example, if you are able to train harder than most and get awesome sleep, there is no reason to think you can’t build some lean muscle mass while following this ultimate cutting diet. Creatine 101: What Is It and Do You Need It. Absolutely no performance enhancing drugs of any kind were used. A typical meal during these low insulin meals will be a lean protein such as chicken or fish topped with avocado and a spinach salad with light olive oil. I started my cut on Sunday at 190 pounds. The unique part: Dr. Berardi and team measured key variables throughout the entire process, including the last “rehydration” phase. Nervous doesn’t even begin to explain how I felt. This is the first of two blog posts entailing extreme physical experiments. While I didn’t perform as well as my baseline (when I did all the performance tests before I started the experiment), I got really close. However, we sweat the most in hot, humid environments. Required fields are marked *. Not bad. I go to the bathroom 13 times in one day. But the top combat athletes can lose up to 30 pounds in just 5 days leading up to the fight. For a 200 lb male, a shake consisting of 60 grams of carbs to 30 grams of protein would be perfect for recovery. Use an online calorie calculator to help you determine this number. A 2:1 ratio of carbs to protein is ideal. There’s serious risk of organ failure if done haphazardly. We sweat a lot in hot environments. Recently, I told them I wanted to see what cutting weight was like. These are the factors that will give you incredible results and will take your cutting diet to the next level. Water is calorie free, keeps you hydrated and is basically all you need to drink. My entire body feels like a giant heartbeat. Protein and Fat: As much as you want in 3 meals, Sauna in afternoon for 30 minutes, hot water bath at night, Protein and Fat: Eat 2 very small meals until weigh in, (Note from Tim: You can download the entire weight-manipulation plan that Nate used here: Weight Loss and Rehydration Protocol.). I generally enjoy baths, but this one’s different. 9 liters (20 pounds) of water to get back. This means that you want to consume healthy fats that boost your hormones and provide your body with omega 3. However, for the rest of the day, you should consume mostly healthy fats and lean proteins. Since they’re avoiding carbs, Dr. Berardi advises them to load up on high-quality protein like meats, eggs or a vegetarian sources of protein. They agreed to help me cut 20 pounds in one week, and then put it all back on again in 24 hours. But if you followed the steps of extreme weight manipulation, the real answer is that you weigh somewhere between 185 and 190 pounds. 24 hours before you stepped into the cage, however, you did in fact weigh 170 pounds. Extreme Cutting Diet and Routine for the next 30 days Currently 195 lbs at about 10% BF, goal is 175-180lbs at 6% BF in 30 days... Well today I begin my hardcore cutting routine. This means that you are consuming things like sweet potatoes, oatmeal, brown rice, quinoa, fresh fruit, lentils, quinoa, and whole grains. To lose 1.2 lbs (80%) per week from diet, there must be a 600 kcal per day deficit from diet. (There isn’t a bathroom in the cage. Setting macros for cutting really isn’t complicated on paper. This website uses cookies to improve your experience. Even though boxers and wrestlers have been manipulating weight in this fashion for decades, it has the air of illicit activity. Leaner, fitter, clearer (And how I did it, too.). Your protein intake will be essential if you want to maintain all of your lean muscle mass while following this cutting diet. Since they’re avoiding carbs, Dr. Berardi advises them to load up on high-quality protein like meats, eggs or a vegetarian sources of protein. This is NOT an article on sustainable weight loss or healthy living. A new record, I believe. STRENGTH ENDURANCE TEST: 225-POUND BENCH PRESS, Baseline: 3 minutes and 14 seconds of sprinting at 8mph with 6% incline, After Dehydration: 1 minute and 28 seconds of sprinting at 8mph with 3% incline. I ran faster and longer, jumped higher, and lifted more weight for more reps. Rehydrated: 3 minutes and 25 seconds of sprinting at 8mph with 6% incline. I’ll explain the four simple steps the best natural bodybuilders in the world use to set macros for cutting, why setting calories is the tricky bit and how you’ll need to adjust over time. Call: 1-877-250-5237 | Text: 1-856-230-7369, Free US Shipping Over $49 | Free International Shipping Over $149. Now I’m down to half gallon of water per day, which means I have to ration it out, which feels weird. The Diet/Cardio/Drug Dance. When cutting, you want to maintain ... For a cutting diet, try eating 10 calories for every pound of lean muscle mass that you have. Sponsor. And though it’s legal in MMA competition, you should never try this at home or without medical supervision. Once UFC athletes cut weight and weigh-in, they’d never be able to perform at a top level. What the Research Really Shows. Here’s what my super rehydration schedule looked like: Carbs: Eat as much as you want in one meal after weigh-in and testing, Protein and Fat: Eat as much as you want in one meal after weigh-in and testing, Rehydration Beverage: Drink 1 liter of water mixed with 1/2 scoop of carbohydrate/protein drink for every hour you’re awake. Which means that even though I put my body through a week of torture, it was almost 100%. A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximize weight loss but maintain muscle mass. Macros can be adjusted while calories remain the same. All of my food is bland. (Something I definitely experienced during my super-hydration phase. ), EAT AS MUCH CARBOHYDRATE (AND PROTEIN AND FAT) AS YOU WANT, Now’s also the time for fighters to load up on carbs and pull all the water they’re drinking back into their muscles. But take heed: trying to do this on your own without a coach can be extremely dangerous. Hydrogen Water: Health Beverage and Sports Drink of the Future? So if we take all of that and break it into a weekly plan, it looks like this: Carbs: Less than 50 grams per day. Sunday 2020-12-13 17:36:33 pm : Extreme Cutting Diet 30 Days | Extreme Cutting Diet 30 Days | | Four-Week-Diet-Plan You had to. Bingo! The two times of the day when carbohydrate consumption is crucial is before your workout and after your workout. These are carbs that should be avoided entirely while cutting. To help themselves grow, most bodybuilders will perform a bulking and cutting cycle. Still not that bad. Working out 5 days and doing HIIT cardio is gonna kill the purpose of the program. And when he suddenly reduces the amount of water he drinks in the middle and end of the week, his body will still be in flushing mode, meaning he’ll hit the bathroom to pee a lot even though he’s hardly drinking any water. I am a zombie. Part 2 — the next post — will share how Nate used intermittent fasting and strategically planned eating to gain 20 pounds in 28 days, emulating a fighter who wants (or needs) to move up a weight class in competition. Leave a Reply Cancel reply. There are a few times during the day that you will need to consume carbohydrates. The answer may seem obvious: 170 pounds, right? Believe it or not, carbohydrates will play a very important role in our cutting diet during our training days. Thursday 2020-12-10 3:32:53 am : Extreme Cutting Diet Plan | Extreme Cutting Diet Plan | | How-Recent-Is-The-Keto-Diet By doing this, they also deplete muscle glycogen (a source of energy) and keep their body in “flush mode”. I’m drinking straight espresso instead of drip coffee because it contains too much water. My eyes are rolled back into my head. This involves tracking your macros and the timing of when you consume your carbohydrates, protein, and healthy fats. Instead, he tells them to sip 1 liter (2.2 pounds) of water per hour. And what does this rapid weight loss and weight gain do to their performance? Categories. This means that you will consume a simple sugar in the form of maltodextrin or dextrose along with your fast-digesting protein. Then on Saturday (fight day), Dr. Berardi has his fighters eat a satisfying amount of healthy food in a few small meals leading up to the fight. I get into the bath and immediately regret the decision. If that doesn't work, I'll lower calories in general, often by reducing carbs. And I totally annihilated my performance numbers from just 24 hours before when I was sickly and dehydrated. Decide on the rate of weight loss you want — usually, 0.5 to 1kg per week is a good place to begin. This is to ensure their body gets into “flushing mode.”. This is the “finishing touch” to flush the last few pounds of water and is only used on the last few days leading up to the weigh-in. When it comes to maximizing your lean muscle gains while cutting body fat, you need to follow a strict diet and training regimen. If you are a naturally skinny guy, you may want to keep this number closer to 1.25 per 1 lb of bodyweight. During your cutting diet, you want to keep your fat intake very low, but high enough to maximize testosterone production. Let’s call this the 4-hour anabolic workout window, during which carbohydrate consumption becomes vital for boosting your body’s most important anabolic hormone: insulin. Your ability to build lean muscle mass while on this bodybuilding cutting diet will depend on a number of factors. False. Extreme weight manipulation can go horribly, horribly wrong. With the help of Dr. Berardi and Rooney, I decided to take a smarter route, instead of putting my health in serious jeopardy. Get Shredded Diet should come from fresh vegetable sources (preferably organic) like spinach, broccholi, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoes, … Done wrong, it can make even the toughest guy lose his edge… and probably the fight. They gain as much weight as humanly possible in 24 hours. 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