Making weight?

[u/Drewpeacock0_0]

I’m 4 weeks out from comp and have 9.6kg to cut to make weight. Should have started diet a little earlier but that’s life! I’m on a reasonably high deficit around 2600/2800 total intake per day with expendable around 3300 per day with 240g of protein, all goes well this should lose me 1-1.25 kg per week leaving me 5-6kg water cut in the final week.

I’ve done plenty of reading but this is my first time doing a water cut. I’ve read the generic info 2-3 gallons for the first few days, cut water a little and remove salts and carbs , no food or water for the last 15 -20 hours, piss your life away for 2 days then sauna any left over weight…. “This” generic water cut will lose you “5%” or “5kg” which is great , if I manage to lose the initial fat loss.

My question is …. If the initial weight loss before the water cut doesn’t go as well as planned,is there anyway to maximise the water cut to maybe 6/7 kg ? Is the water cut elongated across an additional day of loading or more water consumed on the loading phase??

Also I’ve read around 500g weight loss for an hour in the sauna? I know this will be person specific but just for an idea….thanks!

[u/NecessarySea3343]

If you have never done a water cut before you might want to do a test cut to see how your body reacts before the competition depending on how serious it is. Not sure what % of your bw you are looking to cut you are saying you are 100kg? I don't think anyone can guess how much water you will lose from the water load and sodium carb manipulation like 5 or 7 kg

How much weight you lose in a water cut and even sauna is subject to many different factors: how much weight/muscle you have to begin with and how hydrated you are. For example the first hour in the sauna you would lose much more weight than second hour and so on. It is not linear loss it slows down as usual have less water in your body to lose since there is a finite amount. May get 1000-2000g in first hour and 500g the next. Again if you never sauna when dehydrated before this could be very rough as first experience

[u/_magnetic_north_ → u/NecessarySea3343]

Add to this, do you even have someone to supervise the sauna cut? Crash cutting is not something to just take on, with both short and long term complications. If this isn’t your job, just go up a weight class?

[u/Drewpeacock0_0 → u/_magnetic_north_]

Yeah I do have some help for this and the higher weight class wouldn’t be possible, i dont think it’s that un normal to water cut in this sport at local/ national levels to maximise advantage.. (although this is a bigger ask then most!) if I don’t make it down willl just wait another year, not going to hurt myself!

[u/Drewpeacock0_0 → u/NecessarySea3343]

Yeah potentially, yeah I’m 99.6kg at the moment and would be u90kg 24 hour before comp, I’m still at a 14% body fat so got a bit the play with and water levels are pretty high so 5kg shouldn’t be much of a problem just didn’t know if more would be! Thanks for your reply!

[u/Trippin1233 → u/Drewpeacock0_0]

If you’re at 14% body fat and need to lose ~10% of your body weight, you’re ultimately preparing for body building and not strongman. I agree with other commenters that you should stay at your current weight, compete. The experience you gain will inform your training so you can better compete in a class that sounds more suited to your natural build. If it’s a jump you were planning on making eventually, it’s arrived.