Why Your Shots Feel Weak Mid-Camp
It’s not your training.
It’s not your technique.
It’s your cut.
Too many fighters lose strength, snap, and speed the moment they start dropping weight.
But cutting doesn’t have to mean shrinking.
This email shows you how to keep your power, size, and recovery while still hitting your weight class.
⚖️ How to Cut Fat Without Losing Muscle
🟢 1. Control the Deficit (Don’t Starve Yourself)
The goal is slow fat loss, not fast collapse.
Cut at 300–500 kcal below maintenance
0.5–1% bodyweight per week
Stay consistent — avoid massive swings
✅ Less stress = less muscle breakdown
✅ You won’t lose power by week 3
✅ You’ll still have energy to train hard
💪 2. Eat Enough Protein (More Than You Think)
Fighters need 2.0–2.4g per kg during a cut. That’s not optional.
Weigh 70kg? That’s 140–165g protein per day
Spread across 4–5 meals
Use whey, lean meat, eggs, Greek yogurt, casein
✅ Supports recovery
✅ Preserves lean mass
✅ Helps curb cravings during the cut
🧂 3. Keep Sodium In Until It’s Time to Cut It
Fighters who drop sodium too early feel flat and weak fast.
Keep salting food until the final 2–3 days
Taper gently — not all at once
Use pink salt, soy sauce, broth, or electrolyte mix
✅ Keeps muscle contractions sharp
✅ Helps regulate water + strength
✅ Prevents “the crash” mid-camp
🏋️ 4. Don’t Stop Lifting (Just Don’t Max Out)
Strength work should stay in during your cut — just smarter.
2x/week: power-focused compound lifts
Low reps, high intent
Maintain neural output and explosiveness
✅ You’ll stay strong under fatigue
✅ Your body keeps the “signal” to hold muscle
✅ You stay dangerous — not just smaller
❌ Common Cut Mistakes That Kill Your Power
Dropping calories way too fast
Eating “clean” but barely hitting protein
Skipping salt for 2 weeks straight
Doing endless cardio while lifting less
Not adjusting carbs around session times
🥊 Want the Full System I Use With Fighters in Camp?
The FightCamp Nutrition Course gives you the exact setup:
✅ Protein targets, carb cycling, and strength protocols
✅ Fight-week cut strategy
✅ Supplement stacks to hold power
✅ Rehydration & recovery walkthrough
Grab the Fight Camp Nutrition Course here⬇️
— Athlete’s Appetite Team
