» Reference List

  1. Reale, R., Slater, G., Burke, L.M., Individualised dietary strategies for Olympic combat sports: Acute weight loss, recovery and competition nutrition. Eur J Sport Sci, 2017. 17(6): p. 727–40.
  2. Fogelholm, M., Effects of body weight reduction on sports performance. Sports Med, 1994. 18(4): p. 249–67.
  3. Reale, R., et al., The Effect of Water Loading on Acute Weight Loss Following Fluid Restriction in Combat Sports Athletes. Int J Sport Nutr Exerc Metab, 2018. 3: p. 1–9.

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.


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Erin Comollo
Erin Comollo
October 25, 2019 00:10

What body weight is the chart geared towards?

Andy Morgan
Andy Morgan
October 25, 2019 08:20
Reply to  Erin Comollo

It’s for everyone. You’ll see the majority of it is based on body weight.

May 29, 2019 23:58

Hi Andy,
Just a quick question, do you see a slight trend up on Monday/Tuesday with your weight before dropping? I’ve come up 1.5 lbs since Sunday.

Thank you,

Andy Morgan
Andy Morgan
May 30, 2019 10:15
Reply to  Craig

Fluctuations are common. The causes can be numerous and they don’t always happen with a clearly definable reason but:

1) A higher than usual fiber intake one day will cause more gut residue
2) A higher than usual salt intake one day can cause more water retention the following day(s) and thus a weight increase.
3) A higher than usual carb intake will cause more glycogen storage and thus a weight increase.

These will all drop over the coming days. Any sudden change won’t/can’t be muscle or fat gain/loss.

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