How I Make Weight for 2 hour Weigh-Ins

First here are some articles that have a little bit of info, then I'll go into what I do:

Interview with Becky Rich

Sweat Pit: How do you make weight for competition?
Becky Rich: Get rid of all of the water! For a long time, you would actually find me on a treadmill or on a stationary bike trying to sweat off the extra pounds. It wasn't until probably five years ago that I realized that was a terrible idea for actually keeping my strength. Now, if I've got more than a few pounds to lose, I will go low carb and do a water load (tons of water and salt at the beginning of the week, then tapering salt, then tapering water), and then sweat off whatever is left. If I have less than 3-4 pounds to lose, I will just cut carbs a little and sweat. To sweat off the last few pounds, I like using a sauna, but if I don't have one available, I will just do 15-20-minute stints in a really, really hot bath.

Matt Gary (Souix-Z's husband/coach)

WannaBeBig.com Sodium loading/cutting thread

For myself, I find that Matt Gary's approach cuts it a bit too close for me, so I follow closer to Becky Rich / WannaBeBig for approach. In August I had to make weight for Raw Nationals for a meet on Friday and this is what I did. Keep in mind this is for a Friday meet, so adjust for your Sunday meet as you see fit:

• Sunday - High water / high sodium
• Monday - High water / high sodium
• Tuesday - High water / low sodium
• Wednesday - High water / low sodium
• Thursday - Low water (1-2L before noon), no sodium, light/energy dense food
• Friday - Weigh-in, rehydrate, lift, eat all the things

I also do low-carb starting Sunday or Monday and keep the carbs off until I weigh-in (with an exception for Thursday as I'll explain in just a bit). The idea is to get your body just flushing water like crazy. First, you load up on tons of water and your body gets used to the increased water intake so your body will flush water it gets because it expects more in the future. The high sodium helps retain some of that water, which is important for later. Then you drop the sodium and the water starts flushing out, taking with it a bit more than if there were no sodium prior. Then when the water is dropped, the body still expects all that water and continues to flush it and by the next morning, you should be sitting several pounds lighter.

I try to get some food on Thursday but I know some people won't eat much of anything. When I eat, I look not at calories but weight. 1lb of veggies is still 1lb that you will have to deal with, so for me personally, I'd rather eat 1lb of peanut butter and take in 2500 calories as fuel for the next day than worry about 1lb of veggies only giving me 150 calories. Same with carbs, I personally like frozen pop-tarts. 2 pop-tarts is about 100g in weight, but 400 calories. Also, caffeine is a slight dieuretic, so you may want to have a caffeine pill / 5-hour energy shot around 2pm or so the day before the meet. I plan on doing that as well as a caffeine pill the morning of the meet to get rid of any extra stool that may be sitting in me / weighing me down.

I probably forgot some stuff somewhere, but this should at least get you started. Let me know if you have any more questions.