The guides
The protocols I run in camp, written out in full. You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell.
The core protocols cover the work that transfers between sports. The sport guides below them cover the part that does not: the weigh-in system you actually compete under.
Every one of these came out of real camps: what actually gets done in the 8 weeks before a fight, and what quietly goes wrong when nobody is watching the scale. They are written for the fighter and the coach.
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The core protocols
The first four cross-reference each other on purpose: the Weight Cut Protocol owns the physiology and the volumes, the Blueprint owns the camp, the Supplement Guide owns what goes in the bag, the Meal Guide owns the last 72 hours. The three after them stand alone: what happens after the fight, what is different for women, and the paperwork that decides an anti-doping case.
The cut itself: how much, how fast, and what happens after the scale. Most fighters get the last part wrong and pay for it in round four.
- Where you actually are: your starting point and the time window you have left
- Nutrition protocol phase by phase, from base camp to the scale
- Hydration and dehydration: what comes off as water, and when
- Vitamins and micronutrients through the cut
- Rehydration and recovery after the weigh-in
- Checklists and quick reference tables
The whole camp. A camp is a performance programme that contains a weight cut, and treating it as a diet that happens to contain training is how fighters arrive at fight night already empty.
- Your numbers: calories, macros and your weight window
- Three phases: base camp at 8–5 weeks, active camp at 4–2 weeks, final week at 7–1 days
- Hard day, moderate day and rest day built separately
- Pre- and post-training meals
- Hydration through camp
- Travel and away camp, where most plans fall apart
- Sample meal plans by weight class
- What stays out of camp
- Quick reference tables and checklists
What to take, when to take it, and what could end your career. Under strict liability, "I didn't know what was in it" is not a defence.
- The foundation stack: what should always be there
- Supplementation by phase: pre-camp, in camp, through the cut, fight week, after the fight
- Money wasters and career enders, named
- WADA, VADA and clean sport: who tests you, and under whose list
- Quick reference tables and checklists
The last 72 hours, meal by meal. Months of work can be undone in 3 days.
- 3 days out: glycogen depletion begins
- 2 days out: the near-zero carbohydrate phase
- The day before: scale preparation
- Weigh-in morning, before you step on
- The rehydration protocol after the scale, and the first 2 meals
- Fight day, final meals before the ring
- Same-day weigh-in, handled separately, because it changes everything
- What never to eat or drink before a fight
- Quick reference and checklists
The 72 hours that decide your next camp. Everybody plans the camp; almost nobody plans the night it was for.
- The first 24 hours, hour by hour, from the moment you leave the ring
- Amounts for your body mass, 60 to 100 kg: carbohydrate, protein, fluid
- Day 1, Day 2 and Day 3, meal by meal
- What to avoid, with the numbers behind it
- A printable measurement sheet: baseline, 72 hours, 7 days, 14 days
- The corner card: one page written for whoever is responsible for you
- Return-to-training checklist with go and wait thresholds
- Every figure with its source, and what that evidence does not cover
Strict liability decides whether there was a violation. Your paperwork decides what it costs you. Nine forms, printed and written on by hand.
- Why the file decides the case, and what changes on 1 January 2027
- The supplement log: one row per lot, with certification status at purchase
- The medication log, kept separately, with the Global DRO check date
- The purchase and batch register: what you can still produce to a laboratory
- The bout anti-doping brief: which programmes, from what date, who pays
- The declaration prep sheet, prepared before you are ever called
- The travel record, because contaminated food has no batch code
- The 72-hour timeline if a finding arrives, and what not to do
- The January reset, and two letters to send, to your manager and your doctor
Almost every plan in this sport was built on male physiology and handed to women unchanged. Several things do not transfer.
- What is actually different, and what is not
- Energy availability: the thresholds, and how to work out your own number
- The cycle as a measurement rather than an inconvenience
- Iron: up to 60% of female athletes, and why you never act on it without a blood test
- The weight cut adjusted, with an honest account of how little female data exists
- Bone, and why it is decided years before anything shows
- A 6-month tracking sheet built to take to a medical appointment
- When this stops being nutrition and becomes medicine
By sport
The rules are not the same in every sport, and neither is the job. Each of these is written for one weigh-in system: what it permits, what it forbids, and how a competition day actually runs under it.
The one sport here with no weigh-in, which is exactly why nothing forces a player to plan. A tournament week, a day whose start time nobody knows, and the 2026 heat rule nobody has written instructions for.
- The tournament week: arrival, days between rounds, and why deep runs fail on accumulated deficit
- Match day when the start time is unknown: the anchor meal and the holding feed, with carbohydrate tables by body mass
- On court: carbohydrate per hour, fluid and sodium by conditions
- Heat: the ATP rule from 2026, the 10-minute break minute by minute, and acclimatisation
- Between matches and the next day, including two matches in one day
- Travel, time zones and where food risk actually sits
- Supplements with elemental doses, and anti-doping under the ITIA programme
There is nothing in it about a young player eating less. No calorie targets, no body composition goals, no restriction of any kind. That is not caution, it is what the research on youth tennis players actually supports.
- Three demands on one budget: growth, training and school
- The signs of under-fuelling, before the results move
- The ordinary week, where the deficit is actually built
- The tournament day, and the window between matches everybody wastes
- Iron, calcium and vitamin D with the figures for each age band
- The conversation that is not yours, and when to involve a doctor
- The questions I am asked most, and a table of what to say instead
You weigh in shortly before your first match, in your gi, with one attempt. There is no recovery window, so a cut is paid for on the mat.
- Why the weight cut has no upside in this format
- A uniform weight table by weave and size, and the kit arithmetic that decides your division
- A timeline table for six body weights and a full 8-week template
- The 2-week decision point that tells you whether the division will work
- Between matches: a three-band structure in millilitres and grams
- When something goes wrong: marginal at the venue, two divisions in a day, gi and no-gi across a weekend
- A one-page competition day card
The only combat sport that weighs you in the middle of the tournament. Most of what goes wrong happens in the hours between the two scales.
- The day-two tolerance table, and where the 2 kg allowance does not exist
- The overnight problem: what the evening between the weigh-ins has to contain
- The day-one margin that makes a normal evening possible
- Which rulebook governs you, and what the American minimum weight programme does
- A timeline table and an 8-week template with a target for every week
- Day one and day two, including why the medal bouts are wrestled least fresh
- A tournament card and a bag checklist
The official scale caps how light you must get. The random check caps how much you may put back. Most judoka have never worked out what 5 percent of their category is.
- The 5 percent ceiling for every senior category, with the exact room to refill
- The refill in order, and why refuelling properly is part of the weight you regain
- Choosing the category: the three questions, and the one specific to this sport
- A timeline table and an 8-week template
- The single morning reading that decides how the day goes
- Golden score, and why a judo day can ask for more than the schedule suggests
- A tournament card and a bag checklist
One sport, two opposite systems. One removed the cut with a hydration test. The other weighs you on the morning of the fight.
- The two systems side by side, and the three questions to put to a promoter
- What a hydration test measures, why it cannot be corrected on the morning, and how to pass it
- The same-day weigh-in, and the refill when you have hours rather than a night
- The frequency problem: why the published band for boxers is meaningless if you fight monthly
- A timeline table, and how to read it when you do not have 8 weeks
- Anti-doping, and why it splits between the amateur and professional sides
- A fight day card and a bag checklist
This format asks you to hold a weight, on a scale that returns every morning for as long as you keep winning, which is harder than making it once.
- What the entries check fixes permanently, and what the daily scale controls
- The margin at the entries check that decides your whole week
- A timeline table and an 8-week template with a target for every week
- The daily cycle, and the two readings that run your week
- Bout day: the refill order, and eating when nobody will confirm your bell time
- A full section for junior and youth boxers, written for coaches and parents
- A tournament card and a bag checklist
Two opposite formats inside one sport. Amateurs weigh in on the morning and fight 4 times. Professionals weigh in a day out. A plan built for one fails in the other.
- The two formats side by side, and the three questions to put to a promoter before you agree a weight
- The amateur tournament, and the margin that lets you eat normally the night before
- Multi-day events, and the two readings that turn the evening from guesswork into a number
- The professional card: the refill in order, with volumes
- A timeline table for six body weights and a full 8-week template
- Competition day for both formats, with a three-band between-bout structure
- Female fighters, under-18s and anti-doping
Running a squad
One document for the coach rather than the competitor. A system, and the registers that run it. The free version of the argument is on the coaches page.
The Squad Handbook
Every other document here is for one athlete. This one is for the person responsible for 20 of them, who has to defend those decisions to parents and administrators.
- The four decisions a staff owns before any nutrition question, and who owns each
- A minimum weight system a club can run without any federation's permission
- A weigh-in comparison across seven formats, for a staff with athletes in more than one
- Monitoring: four numbers, 5 minutes per athlete per week, and the rule for acting on them
- The supplement rule, the contamination numbers behind it, and what each certification actually proves
- Anti-doping: what to brief, and what the staff should hold on file
- Athletes under 18: the section with the greatest consequences and the least guidance anywhere
- What the Code asks of the staff: the articles that reach a coach who is never tested
- Stopping a cut: what each sign means, and why the head coach is the wrong person to hold that decision
- Seven registers, including a growth record for juniors, and a note on handling records that concern children
The four as one system
The four core protocols were written to be read as one. Bought as a set they cost less than separately.
The camp, the cut, the supplements and the final 72 hours: the four that were written to be read together.
Bought separately the four come to $146.
The guides are the system in general. If you want the numbers run for your weight, your date and your weigh-in format, that is a written plan, which is a different product from a guide.
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Oleksandr Foka — sports nutritionist. Guides are sold and delivered through Gumroad, under their terms.
Educational material, not medical treatment. For adults 18+. Weight cutting carries real risks including dehydration, electrolyte imbalance, impaired cognition and cardiac strain. Nothing here replaces care from a physician. Under strict liability, final responsibility for anything you take is yours.