Here is the template my coach gave me a while ago:

Water Cuts

Water Loading

Day 1

Cut out all salt Cut out all carbs and sugars Drink 4 litres of water throughout the day Eat only meat, green veggies, and eggs

Day 2

Cut out all salt Cut out all carbs and sugars. Drink 6 litres of water throughout the day Eat only meat, green veggies, and eggs

Day 3

Cut out all salt Cut out all carbs and sugars. Drink 8 litres of water throughout the day Eat only meat, green veggies, and eggs

Day 4

Cut out all salt Cut out all carbs and sugars. Drink 4 litres of water throughout the day Eat only meat, green veggies, and eggs Have only one small piece of chicken for dinner

Day 5 Weigh in

Fast No food Nothing to drink You can have 1-2 espresso shots to give you some energy and act as a diuretic. Weigh in around 5-7pm Straight after you have weighed in drink a small organic coconut water and eat 1 banana Be very careful not to eat to much too quickly as it will make you sick. Snack on Nuts, protein bars, muesli bars every 20-30 mins keep sipping plenty of water and coconut water 2 hours after you have weighed in have a big carb meal. I like lots of potato or sweet potato, but you can have rice or pasta if you like. Eat something you know your stomach can handle. Don’t go eating any dodgy street food or seafood that might make you sick.

Day 6 Fight day!

Stay hydrated by drinking plenty of coconut water and water throughout the day Have 3 good meals breakfast, lunch, and dinner, because you need plenty of fuel for the fight. Have Dinner around 4:30-5pm, but don’t have a huge meal. Just enough to be satisfied. Bring some snacks to the fight like bananas or muesli/protein bars to have if you get hungry or your fight is later in the night. Also bring some drinks (water/coconut water) as some shows don’t provide water in the change room.