The Ultimate Meal Plan System for Wrestlers Who Need To Cut Weight!
Typical weight cutting methods are effective when you need to make weight... but are they allowing you to wrestle at your best? HELL NO! You need to pre-plan weight-cutting by following a meal plan that will keep muscle on your body, give your body the nutrients it needs to perform, and still allow you to cut weight quickly.
First things first... what is food?
Food is simply a combination of macronutrients and micronutrients...
Macronutrients are your proteins, carbohydrates and fats. Micronutrients are vitamins, minerals and water.
When designing a meal plan to prepare the body for weight-cutting, I like to break it down into macronutrient ratios.
By setting up a proper ratio of macronutrients you will avoid the rebound effect that you get with traditional weight-cutting that simply looks like starving and dehydrating. Now, don't get me wrong... You will have to make a sacrifice at the last minute, but you can avoid those massive weight-cutting sessions by preventing your body from going to extremes in the first place. Get it out of your head that you must follow the same weight-cutting procedures that have been used for years. Wrestlers are the most nutritionally starved athletes in the world!
Ok... what is it you want from your body when you get on the wrestling mat? I would think you'd want to be strong, fast and have tons of energy. We all know that strength and speed are determined by the muscle on your body and your ability to use that muscle efficiently.
What about energy? Where does that come from? Do you think that energy for wrestling will come from a can of Full-Throttle or Red Bull? I hope not... these are potentially dangerous on your nervous system and serve no purpose in the energy needs of a wrestler.
Your energy comes from your food, specifically the calories in food. Every time you eat a gram of protein you get 4 calories of energy. Every time you eat a gram of carbohydrates you get 4 calories of energy. Every time you eat a gram of fat you get 9 calories of energy.
The energy in your muscles is stored in the muscle cells. It is called glycogen. This glycogen is what is created after your body eats carbohydrates. You body breaks down the carbohydrates into microscopic chains of glucose molecules. Then it is converted to glycogen and stored in the muscle cells, the liver and used as food for the brain.
Protein has the purpose of repair and growth within the body. Protein is the one nutrient not stored in your muscle cells, and therefore the body needs protein on a regular basis.
Fats are essential to regulating the body's hormone levels, which are important for overall body functioning.
Bottom line... you need all 3 macronutrients even while cutting weight in order to remain strong, fast, energetic, and avoid injuries.
With this in mind, here is a ratio of macronutrients that are recommended daily if your goal is to cut weight for wrestling without losing strength and energy:
40% Protein, 30% carbohydrates, 30% fats!
Your protein should be divided into 5-6 small, even portions and eaten throughout the day.
Your carbohydrates should be from natural sources... not bleached, enriched or processed in any way. The majority should be eaten at breakfast and after practice or working out. We will cut carbs after dinner though.
Fats should be added to your meal plan (shakes and salads) in the form of nuts, egg yolks (yes, egg yolks are VERY healthy) and oils. These unsaturated fats are crucial to feeling good, strong and healthy for the demands of the season.
I could go into this all day and ramble incessantly... but I won't. Here's a sample weight-cutters preparation meal plan. If you have questions just ask in the forum 
2000 Calorie 40/30/30 Meal Plan for Weight Cutters (middle weight wrestlers)
Meal 1: 1 scoop casein protein in 8 oz water + 1 tbsp Flax Seed Oil, 3 whole Organic eggs, 1/2 cup natural rolled oats
Meal 2: 1/2 cup Ricotta cheese mixed with 1 cup Organic vanilla yogurt + 1/4 cup berries + 1/4 slivered almonds, 1 scoop casein protein in water
Meal 3: 1.5 chicken breasts sliced in large green salad with tomatoes, peppers and cucumbers + 1 tbsp olive oil
Meal 4: 5 oz. lean sirloin patty, 1 medium sweet potato, 1 cup of broccoli
Meal 5: 2 scoops casein protein in 12 oz water + 1 tbsp Flax seed oil