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By Phil Stevens
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Disclaimer:
The following is not a recommendation, its simply
a documentation of my account of cutting to make weight for
a power lifting meet with a 24 hour weigh in. This is simply
a culmination of time I've spent studying, people I've talked
to, and things I've read.
While I feel what I documented
here is the safest and most effective way to drop 20 plus
pounds in a matter of hours, One must realize there is a HUGE
difference between the word safe and the word healthy. There
is no way I would suggest this procedure to someone to benefit
them health wise. I would stress any and everyone to take
something like this up with their personal physician prior
to engaging in it.
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That said, I hope this documentation
is both informative and entertaining. I know it has helped me in
my preparation for further such ventures, though they may not be
this extreme from now on, and I'll enjoy watching it for years to
come.
Text Summary
Note: My usual sodium intake is high.
If you have a usually low intake I would load sodium higher then
your usual intake at seven days out. I was also restricted by travel
for this and would have started my water load 4 days out but looking
back feel this was effective. I would make sure you at least double
if not triple your usual consumption.
Day 1 Wednesday June 10th
-water 4 GALLONS
-Mild Laxative to get a bit cleared out
-Food = PROTEIN and fats low carb some celery.
- Increase on my usually high salt intake by adding it to food and
shakes
-potassium supplement 100mg
Day 2
-water 4 GALLONS
-Food = PROTEIN and fats low carb some celery.
- Increase on my usually high salt intake by adding it to food and
shakes -potassium supplement 100mg
-Woke up 5 lbs down from day 1
Notes: Its official its coming out
both end I got the full body super hydration, flush and cleans going
on
Day 3
-water 4 GALLONS
-Food = PROTEIN and fats low carb some celery.
- Increase on my usually high salt intake by adding it to food and
shakes -potassium supplement 100mg tw
-Woke up 7 lbs down from day 1
Day 4 (Cut Day)
- The basic plan is to drop weight
as fast as possible and do so as close to the weight in as possible.
The faster you can get dehydrated and the les time you stay in a
state of dehydration the better. Also to do so without he use of
OTC potassium wasting diuretics which will be to hard to bounce
back from and inhibit the rehydration. Lastly to dehydrate with
as minimal physical expenditure as possible. Just the act of dehydrating
is hard enough to bounce back from if you have do so by doing large
amounts of cardio and endurance activity it will be nearly impossible
to come back and compete at a high level
-generally you can plan on a water
loss of about 2 lbs per hour on average. More in early hour les
in later hour. Adjust your time prior to weigh in to fit this and
give your self a safety window of two hours if you don't need then
nap. After you have done this and are sure of how long it takes
you, then widdle away at this to make the time as short as possible.
-You will drop water to a minimum
today, drop intake as well.
-Upon waking Bodyweight 260 lbs already
down nearly 10 lbs from the start without limiting caloric intake
-6:30 am whey 24oz coffee and sunflower
seeds
-9:30 5 stalks celery, approx 4 tbl
spoons natural PB, ½ scoop whey 1 cup water
-10:00 258 lbs down 2 lbs
-nap
-12:30
1 bunch of asparagus
½ scoop whey, ½ can coconut milk, 5g glutamine, ½
cup water
2 table spoons celery seeds. ( heated
the water and put the celery seeds in it to steep like a tea)
Herbal Urinary blend (2 doses) (
includes cranberry, dandelion extract, marshmallow root, cleavers,
corn silk and golden seal)
-still urinating a LOT and just stepping
outside I sweat, that's a good thing
-nap
-2:00pm
USP LABS Recreate
4 0z STRONG coffee,
gram vitamin c,
1 tbl spoon peanut butter
-3:00pm
Magnesium Citrate Solution (laxative)
Time to sweat
The general plan is to do 15-30 in
a Scalding hot bath, 45 or so sweating bundled in a hot room, car
sauna what ever and 15 minutes break to cool down. I would ice your
head during this cool off and suck on and spit out ice cube DON'T
swallow. Your looking to lower mainly the internal temp of your
head as well as your whole body. For safety reasons and also to
get a nice rebound effect and start sweating again during the next
heated sessions Rinse and repeat until you make weight.
-4:20PM hot tub
-4:50 weigh in still 255.5 but sweating
-5:00 PM Bundle up and sweat and spit
-5:45 weight in =254 and break period.
-6:10-6:25 weight after hot bath
= 252
-7:15 weigh in and break 251 lbs
- 8:05 - 8:20 weight after Hot bath
=248.5
-8:50 the laxative showed up BIG
time had to be worth 1 lb
-9:05 weight after Bundled and break
= 243.5
-9:05 1/4 can coconut milk, ice cube
and ice towel
-9:45 going well, going to nap for
a lil bit and come back strong for the last few lbs, 5 grams glutamine
and an ice cube
1:00 2USP LAPS Recreate & Powerful,
vic 5 500mg and ice
1:40AM eyes blurry like I was driving
drunk to the circle K
to get an energy shot ( you know lots of B, caffeine, and tyrosine)
- then 200mg caffeine, I really want
water LOL
-2:15-2:30AM Hot Bath and weigh in=243.5
Something happened all the clocks
moved up an hour AHHHHHHHHH! I wasn't expecting that. Its crap like
this you need to be sure to take into account never fail you'll
forget something or some life thing will try and get in the way.
Luckily I was well ahead of schedule
-3:15-4:00 HOT bath
-4AM - break and weight = 242 0n
the button
Ice on head and spit ice
Now just monitor weight and maybe do one more bath and sweat session
if needed, but I'm sweating as is a little
- 5 am = 242 still sucking cubes and spitting.
-5:30 AM = 242
-6:00 AM = 242
-7:00 make weight 242 SWEET time
for the rehydration and reload
RELOAD
This is the last part of the test. I'll refill / rehydrate today,
rest as much as possible, and lift tomorrow with the goal of hitting
new PR's. I made the 242 weigh in this morning and I walk day to
day on a low carb anabolic like diet at 265-270. So dehydrated with
glycogen refilled I would like to be back to 270+, and above all
perform well.
-To achieve the weight and rehydration
I need I will above all tons of fluids. On top of that an emphasis
on salt, potassium, a good dose of digestive aids as well as glutamine
to get the digestive tract under way. Load up- on as many simple
carbs, easily digested proteins, and foods as I can. It will be
low fiber for now, I want things to move FAST!! I'm also using a
good deal of minerals, herbs, some new things from USP Labs and
Vitargo / Gener8, to try and aid in the process. Other then that
just tons of rest, the act of just dehydrating takes a ton out of
you. It's time to concentrate on performance.
-7:00 AM
24 ounces water, Genr8 Vitargo S2, potassium (200mg), liberal salt,
20g glutamine, 5g creatine. In a shake. As well L-carnatine (1 gram),
digestive aids, USP Labs Anabolic Pump
-7:30
15 ounce ice water, salt.
weight shake and doughnuts, and digestive
aids , multivitmin
- 8AM
54 ounce Gatorade slushy, potassium (100mg) 48 oz water, 2 scoops
whey, 2 doughnuts and digestive aids
-9:00 - 10:00
Two 52 oz shakes. Whey protein and simple carbs with lots of ice
water
- Sleep
- 1:00
4 BIG Pancakes, and two protein shakes
-The rest of the day
I am constantly drinking a very dilute
whey/carb drink consisting of 25 ounces of water, with 8 grams of
whey and around 15 grams of carbs from glucose. This is will add
up to a extremely high carb for me, but will assure I get dehydrated,
and that my glycogen stores are maxed. I don't care at this point
if anything turns to fat, not much damage can happen in one day,
and its all about optimizing myself for performance.
I'll have one more big carb meal
tonight (pizza and icecream) but I'm not doing much solid food to
make room for the liquids. Ill keep loading up on the shakes and
sleeping.
- Weight at 8PM = 268
Not to bad right on target that's 26 lbs in 14 hours.
Lifting Day
I will be doing mainly just a push/pull
with some light weight squatting prior. I have a knee injury that
doesn't get x-rayed until July 1st and I don't want to blow anything
with meets coming up I may be able to be ready for. So I really
push the bench and DL.
Body weight when woke = 270.5lbs My
head if stuffed, sinuses feel like they are stuffed with cotton,
but I feel good in general. Still have the urge to drink as much
water as I can
Breakfast= pancakes and whey
Prior to lifting= 270.5
-Squat-
Went better then I thought. I worked up to 455 x 1 and called it
there. You can see where I stall that's where the knee really starts
to hours and feel unstable. I wasn't going to push it further.
-Bench-
These went well. Nailed the opener easy as expected 335lbs. Then
I moved up to 370lbs for a 5 lb Gym PR. Lost my tightness getting
it off the rack but nailed it with a long pause. Then went for 375.
It wasn't happening today feel flat. Maybe with a hand off on a
great day, but not today.
-DL-
This went much worse then it should have gone. My original plan
was to go up near 700lbs, that's changed fast. I Opened with a very
easy 600lbs, it went up great as it should, but I had a feeling
that I was going to only have one chance. I had zero energy and
had to try something NOW. I knew I wasn't going to get 700 and they
way I felt most likely not a PR so I wanted to go with 665 10 lbs
lower then my gym PR and I dint even barley crack it off the ground.
A pull that should have been in the bag on any day was not even
an option today. That's not a good thing. I was just tapped and
that's what I had. Sad.
That's the end of it. All in all it
was a great learning experience. I was happy with the deplete it
was easier then I expected. I was happy with the squat with my knee
the way it is and pleased to get a bench PR.
I was very disappointed with the dead
Lift. I do know now that I have the ability to drop this amount
of weight and even more if needed. Will I?? Was it effective??
I'm not sold either way. I do Know
I ran out of gas very fast during the lifting, and didn't feel right.
I think I could fix that possibly by adjusting the time of my deplete
now that I have a better idea how long it takes. Allowing my self
to rest a bit more the day prior, hit the deplete hard and then
rehydrate and rest as much as possible. Then again, now for two
days following I've still just felt very spent, like I'm running
about 75%. I think it took a lot more out of me then I expected.
Those things said I would surely use this system to drop anywhere
from 5 to 15 lbs with Huge success. Maybe 28 lbs is just a bit excessive
to expect to bounce back from.
Special Thanks to Charles Staley.
To Matt Kroczaleski, whom I never have met but much of the methods
he uses and has written about I have studied and they have influenced
me greatly. To all of Team Staley and members of the discussion
forum for the support in me doing this.
I hope you enjoyed it and got something
useful out of it, or at least a bit of entertainment.
About The Author
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Phil, while attaining both his
Bachelors and Masters degrees in studio art found another
passion, that of training and nutrition. A constant student,
his real-world under-the-barbell and behind-the-fork approach
has led to many an opportunity, experience, and change in
his life as well as those he has worked.
Phil currently, aside from his
varied work with Team Staley, is a working and showing artist
(http://www.philstevens.com).
His current personal fitness goals are to become a competitive
force as middleweight strongman competitor, while building
upon his power lifting experience in which he has seen as
high as a top ten national ranking; with a two year goal of
obtaining an elite ranking as a 242 or 275lb weight class
RAW power lifter.
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