1. Onions - loaded with quercitin, adds flavor. 2. Rice - cup or cup and half of rice, uncooked 3. Oranges - hour or half hour before practice 4. Sweet potatoes - resistant starch, helps gut feel better 5. Mustard - food spice, hot sauce helps taste better 6. Pickles - helps digest food, almost 0 calories, tasty 7. cook with coconut oil or lard 8. Red beets, nitric oxide, helps lifting 9. Ox tail - nice stew, healthy, 10. Lean meats: chicken breasts, tilapia, turkey. 11. Milk, only post workouts, or not at all. 12. Roasted coconut juice, pedialyte. Water with salt. 13. Yoghurt 14. Eggs, versatility 15. Ice Cream after Saturday tourney
Thank you garage strength for being there for the wrestling community. You’ve helped me and some of my teammates find ways to improve throughout quarantine which gave me the edge during the season.
so much respect for wrestling and wrestlers. I played soccer, basketball, always so impressed with my classmates who wrestled in the early to mid 80s. Their workouts were so intense.
Good stuff, only thing I’d say is cut the eggs in favor of egg whites. You can have an omelet/scramble 5x the size for the same calories. If you mix an egg or two in with the egg whites the taste is pretty much identical to as if it were all egg.
I’d like to throw in Monk Fruit Sweetener as a sugar substitute. Unlike other zero calorie sugar subs it still has all the cooking properties of real sugar…so it dissolves, thickens, caramelizes, etc! Use this all the time in my Filipino dishes where there’s a shit ton of recipes that require a 1to1 ratio of soy sauce to sugar and it works great, where using something like Splenda would be nasty as shit lol
Thank you, Garage Strength. I’m a very dedicated boxer that sincerely likes and respects your wisdom. It is very appropriate and effective and practical for us boxers, as well. God bless you and thank you. 🥊🥊🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾💖✝️
Whats a refeed day? I didnt do sports in high school, but i love your videos and have inspire to be more than a meat head in the gym. Keep the great work!
Good strategie also for judo and jiu-jitsu guys... maybe for striker fighters. I don't know if we have so many differences about food strategies betwen strikers and graplers.... MAYBE just for weight categories, i think!!! Good job sir!!!👊
I haven’t wrestled in 17 years but I’ve been trying to cut weight for the last year. My snack foods are string cheese and peanut butter on my vegetables. Carrots etc. I’m happy I seen this video it explained why I’m keeping the weight on even tho everything else is good. No more eating cheese and peanut butter all day.
I understand carbs are your fuel for workouts, but don’t they retain a lot of water? Would it be beneficial to get rid of carbs 1-2 days prior to weigh in day?
Lots of good info in this video. I'm going to have to revisited this in the future. My kid's season is finally starting now. Since there is no state tournament this year in IL, he's not cutting weight at all.
I’m asking genuinely, why are we avoiding fat? I don’t believe in abstaining from food groups (carbs fats proteins). So long as we are in the correct deficit and are getting 50% of calories from protein why would we avoid fat? Personally high fats and proteins makes me feel better while training. I usually get my carbs after training for the day. Are we avoiding fats because they are high in calories and it makes it harder to hit that deficit with the 50% protein marker?
I’m a highschool wrestler And I’ve been thinking about going down in weight but I don’t want to lose my strength any advice or tips for my off-season so I can prepare for next year ? I’d really appreciate it.
i am currently going through that too ima wrestler and i wrestle 106 but i still maintain some of my strength while cutting weight so just make sure you still lift a lot while cutting and you will still maintain your strength
A clementine would be good and if you would like a full guide for this exact scenario, you can check out our Nutrition Guide here 👉 www.garagestrength.com/products/post-weigh-in-nutrition-for-weight-cut-wrestling
I'm not sure this guy understands the impact of sugar and sodium on water retention. You might be losing weight, but if you're so dang bloated from all the sodium and sugar (increased glucose and sodium will increase onconic pressure, creating a retention effect on water instead of it being expelled), the weight cut will be that much more difficult. If you don't introduce the ions and molecules that cause fluid retention, then there will be less fluid to cut. I was hoping he would talk about how our western diet puts sugar in EVERYTHING, as well as ridiculously high sodium levels... Both to mask the lack of flavor and use of quality/fresh ingredients, and to act as a secondary preservative (due to their ability to create such a harsh living environment in high amounts). Salsa, salad dressing, potato salad, hot sauce... All things that shouldn't have added sugar, but do. And all of those have easy, healthy, homemade alternatives, which he should have discussed. When in doubt, when it comes to fight week and cutting weight, keep NET carbs low (look for NET carbs!), sugars close to zero, and sodium as close to zero as possible. Lean meat like fish or chicken breast weighed per each serving, cook with an avocado oil spray as it's healthy fat that doesn't taste horrible under high heat, and a spray won't let you unconsciously overdue it. Spinach, arugula, broccoli, and mushrooms have low net carbs and a decent protein amount.
Jackson Stewart base your calories off the amount of weight you’re losing. Ideally lose only about 1lb a week to retain muscle,strength. If you’re losing more than 1lbs id eat more and if you’re not losing slowly cut back
Make sure you drink a ton of water, like I mean over a gallon a day, then your body won’t retain all of that sodium. But if you have pickles or hot sauce use it in moderation.
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1. Onions - loaded with quercitin, adds flavor.
2. Rice - cup or cup and half of rice, uncooked
3. Oranges - hour or half hour before practice
4. Sweet potatoes - resistant starch, helps gut feel better
5. Mustard - food spice, hot sauce helps taste better
6. Pickles - helps digest food, almost 0 calories, tasty
7. cook with coconut oil or lard
8. Red beets, nitric oxide, helps lifting
9. Ox tail - nice stew, healthy,
10. Lean meats: chicken breasts, tilapia, turkey.
11. Milk, only post workouts, or not at all.
12. Roasted coconut juice, pedialyte. Water with salt.
13. Yoghurt
14. Eggs, versatility
15. Ice Cream after Saturday tourney
ty bro
Thank you for this I didn’t have time to finish the video
Thx
So try not to drink milk?
Thank you
Most underrated youtube channel
Thank you! That means a lot 👊
Such an underrated channel
True
You said it man.
Ong
Thank you garage strength for being there for the wrestling community. You’ve helped me and some of my teammates find ways to improve throughout quarantine which gave me the edge during the season.
Thank you. That really means a lot. Happy I'm able to help 💪
so much respect for wrestling and wrestlers. I played soccer, basketball, always so impressed with my classmates who wrestled in the early to mid 80s. Their workouts were so intense.
Good stuff, only thing I’d say is cut the eggs in favor of egg whites. You can have an omelet/scramble 5x the size for the same calories. If you mix an egg or two in with the egg whites the taste is pretty much identical to as if it were all egg.
Agree
This channel is so underrated and under appreciated. You deserve so much more. Absolutely love the channel, and your products!
I’d like to throw in Monk Fruit Sweetener as a sugar substitute. Unlike other zero calorie sugar subs it still has all the cooking properties of real sugar…so it dissolves, thickens, caramelizes, etc! Use this all the time in my Filipino dishes where there’s a shit ton of recipes that require a 1to1 ratio of soy sauce to sugar and it works great, where using something like Splenda would be nasty as shit lol
I love you man I was crying today after losing 8lbs for 157lbs thank you god bless you man ❤
Spot on! I appreciate your knowledge of your content. Keep up the professionalism.
Man you better get them tangerines 10 for 1:99 lol
They were a steal bro!
Thank you, Garage Strength. I’m a very dedicated boxer that sincerely likes and respects your wisdom. It is very appropriate and effective and practical for us boxers, as well. God bless you and thank you.
🥊🥊🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾💖✝️
Nice format for this video!
Thank you! Glad you liked it 💪
Whats a refeed day?
I didnt do sports in high school, but i love your videos and have inspire to be more than a meat head in the gym. Keep the great work!
explained in this video: ruclips.net/video/iU_rlQUbyKU/видео.html "how should wrestlers eat during the season?"
Good strategie also for judo and jiu-jitsu guys... maybe for striker fighters. I don't know if we have so many differences about food strategies betwen strikers and graplers.... MAYBE just for weight categories, i think!!! Good job sir!!!👊
Glad you found it helpful 💪
I haven’t wrestled in 17 years but I’ve been trying to cut weight for the last year. My snack foods are string cheese and peanut butter on my vegetables. Carrots etc. I’m happy I seen this video it explained why I’m keeping the weight on even tho everything else is good. No more eating cheese and peanut butter all day.
I understand carbs are your fuel for workouts, but don’t they retain a lot of water? Would it be beneficial to get rid of carbs 1-2 days prior to weigh in day?
Low carb diets have done wonders.....up the protein helps maintain lean mass during caloric deficit
Lots of good info in this video. I'm going to have to revisited this in the future. My kid's season is finally starting now. Since there is no state tournament this year in IL, he's not cutting weight at all.
Thanx alot this helps alot.
Try Our Wrestling Specific Nutrition Program 🥇
👉 www.garagestrength.com/products/high-performance-nutrition-wrestling
I love you for this video
After weigh in's my go too was honey and Gatorade. Probably not the best option but seemed to give me what I needed.
I love ur videos they are really helpful but I wanted to ask do you have a video talking about how to loose body fat and gain it with muscle!!!
I do have a video. Check this one out 👉 ruclips.net/video/VPxgeK1KTBA/видео.html | Hope it helps 👍
This is gem! Thank you coach!
I’m asking genuinely, why are we avoiding fat? I don’t believe in abstaining from food groups (carbs fats proteins). So long as we are in the correct deficit and are getting 50% of calories from protein why would we avoid fat?
Personally high fats and proteins makes me feel better while training. I usually get my carbs after training for the day.
Are we avoiding fats because they are high in calories and it makes it harder to hit that deficit with the 50% protein marker?
🇯🇲 as soon as you mentioned plantains I knew you were legit and them oxtails 🔥🔥🔥🔥 thank you sir, glad I found your channel
My dad was right 😂 I knew oranges were good, before a tournament I had a orange and I felt pretty good
I’m a highschool wrestler And I’ve been thinking about going down in weight but I don’t want to lose my strength any advice or tips for my off-season so I can prepare for next year ? I’d really appreciate it.
i am currently going through that too ima wrestler and i wrestle 106 but i still maintain some of my strength while cutting weight so just make sure you still lift a lot while cutting and you will still maintain your strength
@@Jayyrene_ thanks man
I’m a boxer mate but it’s very simialr and this is very helpful
If I am doing a weight cut, should I still be aiming for 1 gram of protein per bodyweight, and should I still be drinking whey protein ?
Yes you still want to hit that per lb of bodyweight if possible
@@GarageStrength Thank you ! Yall got the best content for wrestlers out there !
@@alexbendinelli9800 Thank you. I really appreciate it 💪
Excellent video
Thank you
Thank you so much coach!
Awesome!
What should I eat and drink after wrestling weigh ins I wrestle 134 and we get 2 hours of recovery
A clementine would be good and if you would like a full guide for this exact scenario, you can check out our Nutrition Guide here 👉 www.garagestrength.com/products/post-weigh-in-nutrition-for-weight-cut-wrestling
A lot to take in!!,, but informative!!,, 🙏🏻💪🏻
Thanks bro
Hope you like it 💪
Thank you.
I have digestive issues with dairy. So no milk. Thanks a lot.
What should my calorie deficit be ?
5’10
282
I wanna lose 60-70 Lbs
Thanks, great video. I learned a lot from you to help my son cut healthy & safe. Great content
I'm not sure this guy understands the impact of sugar and sodium on water retention. You might be losing weight, but if you're so dang bloated from all the sodium and sugar (increased glucose and sodium will increase onconic pressure, creating a retention effect on water instead of it being expelled), the weight cut will be that much more difficult. If you don't introduce the ions and molecules that cause fluid retention, then there will be less fluid to cut.
I was hoping he would talk about how our western diet puts sugar in EVERYTHING, as well as ridiculously high sodium levels... Both to mask the lack of flavor and use of quality/fresh ingredients, and to act as a secondary preservative (due to their ability to create such a harsh living environment in high amounts). Salsa, salad dressing, potato salad, hot sauce... All things that shouldn't have added sugar, but do. And all of those have easy, healthy, homemade alternatives, which he should have discussed.
When in doubt, when it comes to fight week and cutting weight, keep NET carbs low (look for NET carbs!), sugars close to zero, and sodium as close to zero as possible. Lean meat like fish or chicken breast weighed per each serving, cook with an avocado oil spray as it's healthy fat that doesn't taste horrible under high heat, and a spray won't let you unconsciously overdue it. Spinach, arugula, broccoli, and mushrooms have low net carbs and a decent protein amount.
So you can take protein and that won’t affect the cut?
Can you please elaborate about the refeed days on fight camp
Why lard? Do you not use vegetable and/or seed oils?
Damn so now I know why I didn’t digest in four days
Do you have anything on nutrition for Olympic weightlifting
Hey man, I'm 14 around 180 bw and I'm tryna cut for wrestling, how far down should I drop?
Do you recommend cutting sodium for cutting water weight?
Hell yea helps big time!!
Got to be careful on the salt intake but otherwise this is 🔥🔥🔥
If they don't have red beets is it ok to eat different color beets?
Red beets are better, but others also have nutritional benefits
Are you supposed to eat the rice uncooked?
no
What is enough protein
any chance you could help me figure out what i should have my caloric deficit be.
Height:5’9
Weight:140
Goal weight: 128
Jackson Stewart base your calories off the amount of weight you’re losing. Ideally lose only about 1lb a week to retain muscle,strength. If you’re losing more than 1lbs id eat more and if you’re not losing slowly cut back
But isn’t sodium bad for eight cutting. Why would you have hot sauce and pickles.
Make sure you drink a ton of water, like I mean over a gallon a day, then your body won’t retain all of that sodium. But if you have pickles or hot sauce use it in moderation.
Eating uncooked rice??? Madman.
Take a shot every time he says cut weight
any chance you could help me figure out what i should have my caloric deficit be and how many calories that is?
Height:5’9
Weight:140
Goal weight: 128
Search for a calorie meter on google it will help you out or just use myfitnesspal
@@Eagle_data 👆👆👆
I suggest get move up a weight class for better long term health.
Bro just go 134
@@dillonmackay683 I am
Does this work for long cuts too? I’m trying to cut during the off-season
Be careful with pickles and mustard and stuff like that, they’re high in sodium which holds water weight so I wouldn’t eat them a day or two before.
Uncooked rice!? How do you eat uncooked rice? Lol
Lard & coconut oil really ?
I prefer potatoes to rice
wtf DO NOT eat uncooked rice
Like 6th view. One day I'll be first on one of these.
😂😂
Hope there’s no nuts in here
You should do this without the mask.
This didn’t age well my friend
What the hell are you talking about? Did all these foods magically suddenly become bad for cutting or something?