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Pre-Fight Meal Guide
The last 72 hours, meal by meal. Months of work can be undone in 3 days.
What is inside
- 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
You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell. Refund terms.
Who it is for
- A fighter in the last three days before a weigh-in.
- Anyone who has done the camp properly and keeps losing it in the final 72 hours.
- A fighter with a same-day weigh-in, which is handled separately.
Who it is not for
- Someone at the start of camp. The Fight Camp Blueprint covers that stretch.
- An athlete under 18.
- Anyone looking for a general diet.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind this guide is on the site at no cost. If the free pages answer your question, you do not need it.
Common questions
Does it cover the same-day weigh-in?
Yes, separately, because it changes everything.
Is the rehydration protocol included?
Yes, along with the first two meals after the scale.
What should I avoid before a fight?
There is a list, with the reasoning behind each item.
Does it assume a particular sport?
No. It assumes a weigh-in, and both formats are covered.
Is it a meal plan?
It is the last 72 hours meal by meal, which is closer to a schedule than to a menu.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- Rehydration After the Weigh-In. What to drink and eat between the scale and the first bell, in what order. Why plain water fails and how much to replace.
- Gut Content: The Safest Weight in the Cut. Cutting fibre empties the gut, and it is the safest weight you will lose. It is also under 1% of body mass, and done too long it constipates you instead.
- Fight Day Eating When the Bell Time Moves. How to eat when the first bell could be at two in the afternoon or at midnight, and what to do when the card runs late.
- Weight Cut Meal Plan for Fighters: Camp to Fight Week. What a fighter eats from base camp to the scale, phase by phase: what food can actually remove, the fight-week swaps, and the first meals after the scale.
- Honey for Fighters: Liver Glycogen After the Scale. Glucose plus fructose roughly doubles liver glycogen repletion. Muscle glycogen shows no such advantage, and the two get confused constantly.
- Same-Day Weigh-In: How the Weight Cut Changes. A same-day weigh-in roughly halves what can come out as water: about 1 percent of body mass against 2 the day before. What that means for camp.
This is one of the four core protocols. Bought together as the Complete Fight Camp System they cost $119; 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.