Kind of a speacialty of mine. Have successful cut from 232-198.4 with the below.
10-7 days out :
Gallon of Water
4-5g of salt
Chicken, Fish, Eggs, Protein Powder. Carbs from Oats, Sweet Potatoes, ans Rice. Keep calories normal don't binge carbs around normal. NO MILK OR STEAK.
6-4 Days out
Water intake gallon and Half Sodium normal. Cut carbs in half.
Milk Of Magnesia before bed Tuesday, Water 2 gallons, 100g if carbs, 3g of sodium
Wednesday- 2.5 gallons of water, NO CARBS, NO SODIUM
Thursday- NO SODIUM NO WATER, Depending on weight will determine if or what you can eat will most likely be some peanut butter and chicken breast maybe. But will depend on how close you are. Thursday around 6pm you will begin water force out dry sauna is best and most effective so please try to accomidate for that a gym thats open late it may take a few hours. If you are allowed diuretics natural one likes Dandelion Root need to be taken now as well. Lasiks is much more effective but can be hard to come by. If you can't then just more time in the sauna so check drug rules. You need to be weighing 1-2 lbs of weight before going to bed.... You may not get to sleep.
Friday Weigh in
Before going to venue to weigh in mix a gallon jug with 1 part Water, 1 part pedilyte, 15ml of Glycerin. The second you step off the scale you begin drinking. DO NOT CHUG IT. If you do you will get nauseous and light headed most likely throw up which only lowers how much time you have to optimally rehydrate. You need to get atleast 1 gallon of fluid down for every 10lbs you lose. So I'd shoot for 3 gallons same mix in each. Space it out.
Breakfast: 2-3 eggs, Pancakes in Heavy Syrup, Toast and Grits. Waffle House is great, cheap and every where.
Lunch: Burger (NOT A HUGE GREASY ONE will upset your stomach and you can't afford that) Baked or Sweet Potatoes. If in a Budget Peanutbutter, Banana, and Honey Sandwiches work well here too.
Dinner: Essentially same as lunch. Have Ice Cream or Cake not to much but something to finish the night off.
DO NOT GO TO SLEEP AND STOP DRINKING until your weight is with in just a few pounds of the starting cut weight. If you cab being heavier is even better. Sleep good wake up and have a normal breakfast and continue on downing more fluids. Believe it or not a good chance your piss will still not be clear by now. Continue to eat lightly. You need a ton of carbs NOT A TON OF SHIT CARB