I was wondering if someone could give me advice on a good diet for wrestlers. I am trying to wrestle at 125lbs this year. I weigh about 135. I practice 4 days a week, work-out hard 3 days, light 2 days, and run 3 miles three times a week. I am currently taking Cyclo Z-mass, Whey Protien, ATP Creatine Serum, and Glutamine. What is a good diet for me to sustain muscle mass and cut my weight down to 125 without loosing strength? Thanks
First things first, drop the ATP creatine serum and find a better powder form creatine (like EAS or GNC). Second, if your younger (under 16-18) you should probably only be supplementing with protein / creatine (maybe glutamine) and concentrating on diet and training. As far as exact diet I will let someone with more experience in the wrestling world deal with that subject, though a good start would be in the FAQ’s of T-Mag. http://www.t-mag.com/articles/faq.html
Trey, first off I agree with riberdy . Tests done on that creatine serum show that there is not, actually, any creatine in it. If you want to use creatine, I would suggest plain white powder; it’s the best deal for your money.
In terms of creatine use, I don't know if it's the best thing for a wrestler. If you're trying to diet down to 125, creatine isn't really going to help you get there. If anything, it may cause to to gain a little water weight. I would wait until after your season has ended to use it, and then allow it to help increase strength.
As far as a diet, you first need to tell us your age, body fat percentage (I'm certain you have that tested by your coach in the beginning of the season, correct?) and other information. Once you do that we can help you determine how many calories you need to take in every day in order to lose a little fat and hold onto your muscle.
I would read all of the Diet articles here at T-Mag as soon as you can, especially, "Foods that Make you Look Good Nekid" "Massive Eating (Parts 1 & 2)" "The Diet Manifesto" and "The Essential Berardi." You can find these using the search engine.
In regard to a training program, if your team isn't on a specific program, you most likely want to use a Strength-based program. This will allow you to hold on to lean mass while dieting, as well as get stronger without getting too much bigger/heavier.
As long as you don't starve yourself or try to sweat too much water to make weight, you should be all right. Just be smart and take things a little slowly. Hope this helps.
What is your BF%, and height and age? When is your first meet? If you have a low BF% you will have to drop muscle (you will probably lose some either way). Wrestling at 130 (or even 135) would probably be a better.With your current training schedule, a below maintenance diet and your age (I’m guessing that you are under 18), your body is not going to want to give up that bodyfat without a fight and the muscle will probably go first.
I am 19 years old, 5’7, 135 lbs. Not sure on the body fat. I will try to have it tested this week. Ignore the other post I accedentally sent it twice. My current training schedule:
Wrestle Mon-Thurs 6:15pm-8:15pm
Chest, Triceps, Shoulders, Abs: Mon,Wens,Fri
Back, Biceps, Abs: Tues, Thurs
Run 3 miles: Tues, Thurs, Sun
I am currently still in the offseason. The first match I have to cut for is about 6 weeks away.
Again, without knowing your percentage of body fat, it’s a little difficult to give appropriate advice. If I remember correctly, the leanest you can be while still qualifying to wrestle is in the area of 7%.
Assuming that you're around 10-12%, you may want to throw in a fat burner to help you lose a little bit of fat. Although I don't know if that is allowed; you'd have to check with your coach.
In addition, if you decide to go on a very restrictive diet, you may want to use creatine for the next 4 weeks, as there is evidence to show that it may help retain some lean mass while dieting. Make sure you stop before your season starts up, in order to drop the water weight. Fill us on on the body fat and we can help you some more. Hope this helps.
There is currently another thread for a boxer, and the info there could be used by you as well. Unless you have a high BF% you are going to have to drop some muscle, and at 5’7" 135lbs you really can’t afford to. Check out the boxing thread, but like I said earlier you are better off competing at a higher weight. Something to think about for next year. And definitely drop the creatine.
Thanks for the advice you have givin me so far. I am going to get my bodyfat measured tomorrow. Would a low carb diet be a good idea for a wrestler?
Trey, I think a reduced carb diet would not be a bad idea for now, as you are still off season. Not “low” and certainly not “keto” but reduced carb, and calories, as well.
ko is right; at your height and weight you're probably going to have to lose muscle to make weight; overall caloric defiict is what's going to get you where you need to be. However, a diet higher in protein should help you hold onto lean mass.
As far was diet in season, you'll have to play around and figure out what works best for you. Personally, I don't feel that a low carb diet is the best way to go, because while I'm on one I certainly don't feel like I can wrestle well for 2 minutes, let alone 6.
The most important thing to do now is find a way to get you to the weight you need to be at, and then find a way to maintain that in season--without compromising your chances of winning, etc. Afterall, it seems a little silly to work so hard and diet down so you can wrestle in a weakened state.
Try reducing carbs to about 15-20% of your total calories. If you feel you can get through your practices and workouts on fewer, then take it a little lower. Be smart, though. Hope this helps.
First of all, are you on a strict training program by your coach?? If not then get rid of the hypertrophy training split your currently on. Switch over to power exercises and gpp some gpp work, at least start doing power snatches, push jerks, hang cleans, front squats and back squats, overhead squats, SITS injury prevention exercises, and other power based exercises. The university i volunteer at uses a 4 day a week program based on 2 speed days and 2 strength days and has proven to be very successful with this training method.
Regarding your diet, that’s a lot of weight to lose 10lbs?? Do you have to wrestle at 125 or is that where you want to be? I used to be a heavy but i know there is a weight class around 135 just not sure the exact #. Anyways, changing your lifting program to the speed/power exercises will help some in the fact that it will probably be a more intense lifting session than you are currently doing and will give small increases in metabolism and caloric expenditure. I know you proably want to cut carbs from your diet based on all the hype, but thats the last thing you want to do. You need it for energy and you also need carbs present for fat utilization, decrease carbs can actually lead to decrease usage of stored fat as energy. Obviously gluconeogenisis will produce some glucose from fats and proteins but not at the rate that you will need especially in wrestling and your strength training program. As KO mentioned the boxer thread has information that will also apply to you.
Low carb is a bad idea. You are training right now correct? You will need the carbs to fuel your body and mind. Also if you go low carb for a few weeks, and then suddenly go back to eating them, you will more than likely see and increase in weight which is the last thing you want. The best thing is to slowly cut calories. Good luck.
We are a student lead organization so I am on my own as far as a trainging program. 125 is the weight I would like to eventually make but I am going to try and wrestle 133 until I get there. I am hopefully going to get the body fat test done this afternoon.
Let us know how it goes with the body fat, that will make it easier to determine what you need to do for diet and training.
Just out of curiousity, why do you want to drop to 125, if you can wrestle at 133? If you used 5x5 or renegade training, you could easily get to a solid 133 and be stronger. Even at 133 your mass to height ratio is going to put you at a disadvantage (you will be going against shorter, stockier and stronger fighters).
I finally got my body composition info. It is a bioelectrical impedence analysis.
Body Type: Athletic
Height: 5ft 6.5in
Body Mass Index: 21.8
Basal Metabolic Rate: 1642kcal
Impedance: 536 Ohms
Fat Mass: 12.61 lbs
Fat Free Mass: 124.61 lbs
Total Body Water: 91.21 lbs
There are several reasons i want to go 125. Our team already is very strong at 133 and 141. I am also not the most experienced wrestler. 125 would give me an edge over the competition. Trust me I need all I can get. I probablly only need to loose down to about 131-132 because I can drop 6 lbs water weight before a match. PLease let me know what you think…Thanks, Trey
i’d dump creatine altogether. I’d focus my weight training away from hypertrophy based training to strength training. maintaining strength while trying to dump what, 6% of your total body weight is going to be tough. you are going to have to get into a pretty severe negative calorie balance, going at 1.5+/week. did you jsut start wrestling practice, at 135, or is 135 the product of a few weeks of training??
You are going to have to drop muscle mass, which means you wil lose strength and stamina. Dropping six pounds of water before a match is also going to leave you weak. Not much of an advantage. But you have the answers, so good luck!
First of all did I understand you correctly that you are lifting 2 hours five days a week! How about 45 min-1hour 2-3 times a week, keep the running up, and stick to the basic exercises (bench, dead, squat). I know that it is temping to do these complicated routines and take all these convuled suppliments, but you need to analyize the total picture. I will personally assure you that you will be a better wrestler if you cut all your supps, (except protein powder), and put that money into hiring a wrestling coach. Then put all that time you are not spending doing bicep curls and practice wrestling! Are you training to wrestle or be a bodybuilder? Best of luck.
I am just starting the seasons practice. But, I have been actively practicing in the offseason. I am just stepping up my workouts and practice intensity. Let me know what you think? Thanks, KO, and everyone else