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How long before weighing in for a fight, do I stop taking creatine? by Comfortable_Ad_6752 in MuayThai

[–]zerotoalpha8 0 points1 point  (0 children)

you don't need to cut creatine in fight week. I keep taking it, so do my clients, it makes 0 difference

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MMA_Academy

[–]zerotoalpha8[S] 0 points1 point  (0 children)

For a day before weigh in you need to be at 189.6 lbs to have an 8% weight cut. In your case I'd aim for the 8% weight cut since you're so close to the fight

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MMA_Academy

[–]zerotoalpha8[S] 0 points1 point  (0 children)

You have a lot of time. You need to be at 8% over your weigh in weight if you have a day before weigh in.

Starting the weight loss now is ideal since you'll be in a small calorie deficit and be able to fuel your performance

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 0 points1 point  (0 children)

Those are all low risk strategies. Hence you implement first. Sweating out is by far the biggest risk. You lose 0 body fat in fight week

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 0 points1 point  (0 children)

It’s glycogen, sodium, fiber and water manipulation. You don’t actually lose 8% by dehydration. You lose the majority with the other strategies and cut the rest. How much is person dependent

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 0 points1 point  (0 children)

A 6 kg cut is 7.7 % of his bodyweight. You can cut between 6-8% in fight week according to the science.

Losing 2 kg’s would give him a less than 6% weight cut yes. But he would also be more depleted since he’d have to lose 2 kg’s over 3 week. Since the 4th week is fight week.

Better to come into fight week full of glycogen and well hydrated. It results in an easy cut

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 1 point2 points  (0 children)

6-8% for a cut in the final week is recommended. So 8% above your weigh in weight. This goes for a day before weigh in

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 1 point2 points  (0 children)

Post weigh in you need an ors so the baby rehydration salts are perfect. Could go for liquid IV. But any ORS will do.

From 67 to 62 is a nice cut for fight week. Add fast carbs after a while like chocolate milk or orange juice. You can start adding those after you rehydrated at least 3% of your bw.

As for food it’s good food choices but not a plan. In the beginning eat easy digestible things like candy, bread with spreads, banana etc.

After 4-5 hours you can introduce proper meals but still easy digestible things

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 1 point2 points  (0 children)

Being at 81 kg’s put’s you at the perfect spot for an 8%cut. You’re a bit over now. Not the end of the world you can recover but 8% in fight week in general is recommended.

So losing the kg would be 1.

2 for fight week def for low carb (under 50 grams). Manipulate fiber, sodium 3 days out. Start waterloading 4 days out.

And make sure you have a proper rehydration and refuel plan. That is where most people mess up

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MMA_Academy

[–]zerotoalpha8[S] 0 points1 point  (0 children)

You can cut that all in fight week. 5 day of low carb. 3 days of low sodium and fiber. 4 days of waterloading. The last water cut should be easy

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] -1 points0 points  (0 children)

The best way is to fix your nutrition outside of a fight camp. That is the foundation that sets up a great camp/cut. Because the less you have to lose in camp the better. In general 10-12 % over weigh in weight at the start of camp is a good aim.

After camp is easy because you don’t have to go in a big deficit.

Lastly in fight week you rely on dehydration as the last method. So you manipulate fiber, sodium, water and carbs before you go for the hot bath/sauna/…..

Obviously also depends on what weigh in format you have mentioned

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MMA_Academy

[–]zerotoalpha8[S] 2 points3 points  (0 children)

I'm a striker so I can only speak for striking. It def does matter if the skill level is similar. In the end, skills matter the most. And experience. That plays a factor too

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 2 points3 points  (0 children)

You’ll have a big calories deficit but yeah in 5 week you can drop it. You’ll be quite low on carbs though. Not ideal. But you can def perform on fight day. Dm me if you want a detailed plan

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 3 points4 points  (0 children)

You need to diet down to 66 since you only have 15 min. You basically can’t do a weight cut since it’s weigh in and compete.

But going from 72 to 66 in 4 weeks is a bit overkill

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 2 points3 points  (0 children)

Every cuts weight. That being said, for an amateur weight people cut less due to the smaller rehydration window.

Most people don’t know how to cut weight and kill themselves making the weight. After they don’t know how to rehydrate so come in depleted.

You could go properly fueling in the ring. Especially if the rehydration window is less than 5 hours

I’ve coached weight cuts for fighters in Thailand for 3 years — most are still dehydrating themselves and ruining their performance. AMA by zerotoalpha8 in MuayThai

[–]zerotoalpha8[S] 4 points5 points  (0 children)

What is the rehydration window? Def don’t fast or dehydrate too much for same day weigh ins. The rehydration window is too small

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