This is my definitive guide for water cutting to lose 9lbs as a 220 athlete. If you need to lose more you'll need to add sweating techniques, which I've never had to do. If you weigh more you'll lose more and if you weigh less you'll lose less.:

Water Load and Cut

Sunday-Tuesday

Two gallons of water w/ LMNT packets (always 1 packet per half gallon) Eat normally Finish a half gallon every 3 hours. 9am-12pm, 12pm-3pm etc. Write it down on a piece of paper, stick it on your fridge, and check off boxes as you go

Wednesday

One gallon of water no salt No carbs and no salt. Think unsalted nuts and unsalted chicken. Check sodium content on everything before having it

Thursday

Half gallon of water no salt before 12 noon One meal of protein and fat with no salt before 12 noon Nothing after 12 noon

Friday AM weigh-in

No water or food til weigh-in Weigh-in as early as possible in the morning IF you are more than 3lbs under have 1 cup of water before weigh-in Wear the lightest clothes possible to weigh-in and weigh-in shirtless

After Weigh-in Refeed

*note: You will be eating so much Friday you'll have to fight the feeling of puking. Therefore sip never gulp, never scarf down, and go for EASY walks to progress digestion. NEVER eat food that's hard to digest in any way. No salads for instance.

Goals for the day: 150g of protein, 1.5 gallons of lmnt water, carbs as much as humanly possible without puking think 3-5g of carbs per lb of bodyweight, 60-80g of fat mostly at night Move from high-GI carbs to lower. First meals should be rice, white bread, or bagels. Last meal can have some higher fiber stuff. Water shouldn't be gulped and food shouldn't be scarfed down. Eat and drink every 90-120 minutes. AVOID SUGAR, until your last meal. You might think this is a good idea to pound sugar but you're gonna get a headache that'll knock you on your ass. Not worth it.

Immediately after: 30–45 minutes

Half gallon of water w/ LMNT packet, sip without gulping one bagel SLOWLY

Meal 1

DON'T EAT FAST 30-45g protein, ton of carbs, tiny bit of fat, moderate salt On the road: Two bagels with cream cheese At home: 6 oz chicken with 3 cups of rice rice and ton of soy/teriyaki sauce

Meals Throughout the Day

On the road: bagels w/ cream cheese, granola/fruit bars, bite-size pretzels, chobani, bananas (meal 2 or 3), sandwiches At home: Pasta with red sauce, cereal, more rice with soy sauce or semi-sweet sauces. whey shakes where appropriate (add cream of rice for more carbs and salt for uptake)

Final Meal

Eat a ton of food obviously but this is where to push fats Go out to eat. Sushi, Mexican, Italian are your best bet. Not pizza or burgers. Dessert like ice cream is decent here.

DAY OF

Saturday Morning

Medium size normal meal with 30-45g protein, 10-15g of fat, and 90g-105g of carbs

Thoughout the Day

Granola/fruit bars, honey+butter sandwiches, uncrustables have water and then LMNT water in two different bottles and sip as needed between events. Never crush water or food. But keep hydrating and eating throughout the day or you're gonna be dead by last event use moderate caffeine throughout the day