General Nutrition Advice

Healthy Tips

• Anything worth doing is worth doing wrong. This means it doesn't matter if you fail on a diet or it's not the perfect blend of vitamins. or whatever excuse you can make. If you want the results you have to start then progress. One push up is better then no push ups every day of the week and eventually one push up will turn into two but zero will never build into more..

• Drink plenty of water. Yes, even if you know you going to be cutting water weight. No matter the situation loosing water weight is not good, only faster. The cost for the rapid loss is performance. The longer you go without water the more you're performance will suffer. Eventually there comes a point where the hard drop in weight is less productive and more costly then bumping up a weight class. There is such a thing as too much weight cutting and it can change for better or worse at any point. If you have to cut water to keep your walking weight close to fighting weight then you need to bump up.

• Avoid Sugar. This is harder then you think because almost everything has sugar in it nowadays, Your bread, milk, and pretty much everything else that isn't a veggie or raw meat. The more sugar you avoid eating the easier it will be to achieve what ever goal you're looking to achieve. Sugar is the cruelest and unforgiving 'food' the FDA has ever approved and if you would link to know why we encourage you Link 1, Link 2, Link 3, for free on Youtube.

• The second most evil 'food' the FDA has approved, in our opinion, is vegetable oil, cooking sprays, and things of the sort. If you can Avoid too much sugar, vegetable oils completely, and drink water you'll begin to live what we consider a truly healthy lifestyle. Link 1, Link 2, Link 3, Link 4 for vegetable oil facts.

• Eating smaller, more frequent meals may help keep a higher metabolism which can be helpful for both putting on and shredding weight. For more metabolism facts look here: Link 1, Link 2, Link 3, Link 4. The worst thing you can do is to stop eating which is different from intermittent fasting but either is rather hard for a competing athlete.

• Maintain strength training. You want to keep the muscles you've worked hard for.

• Gum, tic-tacs, breath mints, etc often make people hungier as your body tastes the sugars or fake sugars and thinks it's getting food and it starts producing stomach acids for the food it expects. More Info

• Practice good nutrition by eating a balanced diet with a variety of foods. Follow guidelines for a healthy diet. If you are restricting your daily intake of food, a daily vitamin/mineral supplement is helpful, especially if your still working out the specifics of a new diet. A basic over the counter and even off brand vitamin and supplements will meet your needs.

• Slow loss is good loss: Start losing weight early, focusing on 1 to 2 pounds per week is a great pace but you're allow to go slower or faster then that. Dieting is about consistency not cutting weight. No matter what the situation it shouldn't be miserable. A slight discomfort at most.

• Get plenty of sleep.

• Abs are made in the kitchen. No matter what goal your have it doesn't matter if the nutrition isn't there.

• The FDA does not have the final word and in our opinion shouldn't be trusted in general. Chances are you are looking at the back of the labels and basing everything off of what the FDA recommends for the averaged size adult male for the day. Maybe you needs 80% of that maybe you need 120% figure out what works best for you.

• Manage your macros (read here) (watch here). This can be hard but we use My Fitnesspal which is also free for Android and Iphone. We're not sponsored by them but we recommend them because they offer the option of scanning your foods bar code to automatically count your food.

• Research the words on your food. Words like enriched, fortified, flavored, and processed are all used i sentences that makes them sound great. They are scary and should be taken more seriously.

• Spices are your best friend.

• Diets should be miserable; a inconvenience at most sometimes. There never should be a time where the hunger is unbearable. Remember diets are more about consistent progress over sudden changes. It's ok if time allows it tone back the diet and work back to where you want to be. Remember diets are about consistency over everything. If you start at a pace that you'll burn out then what good did all that effort do?

• If you burn more calories then you take in you will start to loose weight, how much depends on how hydrated and how much body fat you have.​

• It is really easy to burn out on a healthy food, it happens to everyone at some point. Chicken, salads, oatmeal all start to get tiring after a while and that's ok. Don't punish yourself eating if this happens you just have to find a replacement or a spice/sauce you can manage still.

• Low fast doesn't mean it will help you loose weight. For most of human history we've eaten animal fats they are not the problem.

• Different bodies benefit from different kinds of diets. There is no wrong way as long as you keep trying. There is no one correct way for everyone. A lot of figuring what works for you is going to be trial and error. That's ok just start somewhere.

• Having a solid "why" will do wonders. Figure out a honest why you are doing this will make any effort better. Its important to be honest saying you want to get in shape because you want to impress someone is correlation not causation. You don't need to be in shape to impress this person so that's how your mind will operate at first. Butt you have to talk to them if you want to impress them so practicing opening lines is taken more seriously mentally because it fall more into line with the goal.

Unhealthy Tips​

• Don’t fast for extended periods. There re studies that show the benefits of fasting but it is a well planned and practiced life style. Starving yourself to lose weight, which is often mistaken for fasting is harmful to your body. Eating every day as a active athlete if done properly will reach whatever superficial goal faster then starving. Not eating will make you tired and you may start to feel sick at times throughout the day. Video 1 , Video 2, Video 3, Video 4, Video 5 to hear what the best thoughts are on not eating

• Don’t drink too much caffeine (soda, coffee, etc.), as this will cause you to lose water through urine yes but it is extremely unsafe and that lifestyle can create unsafe habits and addictions. After practice, drink enough water to replace to the water you lost during practice if yo want to go heavy on the caffeine. Here's a link about it

• Stay away from laxatives and weight-loss products. They can cause long-term health issues and if abused emergency room trips/ missing limbs. Seriously, just don't. If you can't meet the drugs recommendations which is generally 35 -40 pounds of excess body fat to lose and can follow the instruction then don't buy it. Typically not the lower weight wrestlers who are the ones buying these drugs and its the lighter weight wrestlers who are risking their futures for a high school district match. Parents, if this comes up in topic, warn your kids against the dangers of weight loose pills, especially if they are already lean. Here's a video of the worse case scenario (warning graphic).

• Don’t eliminate all of your carbohydrates or protein in take a safe piece of general advice. if can be done otherwise but it is a more involved diet plans. Carbohydrates and protein are generally accepted to be important in maintaining strength and endurance. Yes, there are diets that avoid one or the other but they are not as commonly accepted such as the carnivore and vegan diets.

• A general vitamin a day is a simple but effective diet change. Watch here for a explanation of vitamins.