Stop Starving Yourself: The Science-Based Weight Cut Protocols That Actually Work

If I had a dollar for every time someone asked me “How do I cut weight?” in an “Ask Me Anything” (AMA) or DM, I’d have enough to fund my entire fight career in another lifetime. And I get it. Weight cutting is one of the most anxiety-inducing parts of fight preparation. It’s also one of the most misunderstood. The combat sports world is drowning in bro-science, outdated “traditional techniques” , and straight-up bad information. We’ve been conditioned to believe that suffering equals success; that if you’re not miserable, dehydrated, and starving, you’re not doing it right. If no one’s told you this yet: You don’t have to starve yourself. A smart, strategic weight cut based on actual science is not only easier and safer, it’s far more effective. After almost 60 fights and experimenting with every method under the sun (including the literal “ under the sun ” ones that almost made me pass out), I’ve learned this: most fighters are conflating two completely different processes. And that confusion is why so many people struggle. Disclaimer: The following is not a substitute for professional medical advice, diagnosis, or treatment. The content was created for informational purposes only. Always seek the advice of a healthcare professional if you have a medical condition and/or before making any lifestyle changes. Contents: The Critical Distinction: Losing Weight vs. Cutting Weight This is the foundation of everything. If you don’t understand this difference, you’re going to suffer unnecessarily. “Losing Weight” (Fat Loss) This is a long-term body composition change aimed at permanently reducing fat mass (well, hopefully mostly fat and not muscle). It’s what you do when you’re trying to get leaner over the course of months , not days or a couple of weeks. This is done with a consistent, sustainable (keyword here!) caloric deficit. This is what people actually mean when they say they are working on lowering their “walking weight”. Many fighters mistakenly apply this approach during fight camp and week. They think cutting weight means eating less and moving more right before weigh-ins. That’s a critical error. “Cutting Weight” (Acute Manipulation) This is a short-term, temporary manipulation of body mass. You’re not trying to lose fat. You’re trying to hit a specific number on a scale, with the full intention of gaining it all back immediately after weigh-ins. Cutting weight should be fast (lasting no longer than 5-7 days) and strategic. The targets aren’t fat or muscle. The targets are: Water (~60% of your body weight) Glycogen (stored carbohydrates that bind water) Gut contents (undigested food sitting in your digestive tract) Losing Fat vs Cutting Weight: Overall Comparison Feature Fat Loss (Lowering “Walking Weight”) Weight Cut (Acute Fight Week Protocol) Primary Goal To permanently reduce body fat (adipose tissue) and change overall body composition. To temporarily manipulate body mass to hit a specific number on a scale for competition. Timeline Long-term, slow, and sustainable. This process takes months or years to do correctly. Short-term, acute, and aggressive. This process is...

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