Today, you're getting an inside look at exactly how a professional fighter successfully manages their weight cut over the final 7 days. No guesswork—just a proven, hour-by-hour breakdown.
🗓️ 7-Day Pro Fighter Weight Cut Timeline:
7–5 Days Out:
Water Loading: 6–8 liters/day
Sodium intake remains normal
Carb intake moderate (200–300g daily)
4 Days Out:
Slight reduction in carbs (150–200g)
Begin mild sodium tapering
Hydration: still high (5–6 liters)
3 Days Out:
Carbs reduced further (100–150g)
Sodium significantly reduced
Water intake starts tapering (4 liters)
2 Days Out:
Low-residue diet implemented (white rice, lean proteins, minimal fiber)
Carbs low (~50g)
Hydration strictly controlled (2 liters)
1 Day Out:
Final carb and sodium restriction
Water intake minimal, strategic (1 liter, stop drinking ~12 hours before weigh-in)
Controlled sweat session (sauna, hot bath, or light cardio)
Weigh-In Day:
Immediate rehydration with electrolytes
Controlled carb refeed (rice, fruit)
Balanced meals every 2–3 hours post-weigh-in until fight
🔑 Why This Works:
Precise hydration and sodium manipulation for controlled water loss
Carb management ensures optimal glycogen stores without excess water retention
Low-residue diet clears gut weight safely
The Fighters Cookbook has all the recipes you need to master your nutrition
Get it below:
Use this proven system to take your fight prep to the next level.
— Athlete’s Appetite Team
