I just did a water cut this week and missed my weight. I started out with a normal weight range around 168-172 and weighed in this morning at 164.4 instead of 162.8 (74kg) so I missed the mark by 1.6 lbs. I'm only testing my maxes later today and wanted to see what weight I would end up at without having to sweat or overheat my body. It's technically a 10-12 hour weigh-in but I have to lift today since I plan to go on a tough hike tomorrow.
This was how much water I drank: 5 days out- 6L, 4 days out- 8L, 3 days out- 10L, 2 days out- 10L, 1 day out- 1L. I only had small protein shakes, almonds and chicken the day before to keep the food weight down (~1600 cals). At 30 hours out I weighed 170.4, 24 hours out I weighed 168.8, 12 hours out I weighed 166.8 and 9 hours out I weighed 165.8. About 90 mins after weighing in I was able to take a dump and probably lost .5-1.0 lbs so next time I'll get up 2 hours early to go for a walk to get my bowel movement going. I don't know if it was easier because I was hydrated.
Next time I'll do the following things: 1) Start at around 168-169 average weight by cutting some fat (I'm probably around 12% body fat), 2) Cut sodium 2-3 days out instead of only 1 day out, 3) Drink lemon juice as a diuretic on the last day out, and 4) Wake up 1-2 hours early to go for a walk to stimulate bowel movement.
If this water cut affects my strength more than I expect, I'll probably move up to the 83kg class sooner rather than later but want to take a shot at the state record (2 hr weigh-in). Besides the above, anyone have tips that can make the water cut easy?