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Professional Weight Cut Protocol
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.
What is inside
- Where you actually are. Your starting weight, the limit and the time left between them, turned into a number you can act on rather than a feeling.
- The nutrition protocol, phase by phase. Base camp to the scale, with what changes at each phase and why.
- Hydration and dehydration. What comes off as water, when it can come off, and where the line sits between a cut and a problem.
- Vitamins and micronutrients through the cut. The part that disappears first when food is restricted, and what to keep in.
- Rehydration and recovery after the weigh-in. The hours between the scale and the first bell, in order.
- Checklists and quick reference tables. The pages you actually open in fight week.
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 who has a date, a limit and a body weight, and needs the gap between them planned rather than guessed.
- Anyone competing under a day-before or a same-day weigh-in. Both formats are covered, and they are not the same job.
- A coach who wants one written protocol to run across a gym rather than six different opinions.
Who it is not for
- An athlete under 18. Scholastic wrestling has its own rules and its own floor, and that is covered free in how to cut weight for wrestling.
- Someone looking for a fast way to lose fat. This is about making a weight on a date, not about body composition.
- A fighter who wants the numbers run for his own fight. That is a written plan, not a guide.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind the protocol is on this site at no cost. If the free pages answer your question, you do not need this guide, and I would rather you did not buy it.
Common questions
Does it work for a same-day weigh-in?
Yes. The protocol separates the day-before format from the same-day format, because the recovery window decides how much can come off in the first place.
Is this a meal plan?
No. It is the protocol: how much, how fast, in what order, and what happens after the scale. Meals appear as examples rather than as a fixed menu.
Do I need a coach or a nutritionist alongside it?
No, and that is the point of a written protocol. If you want the numbers run for your own fight, date and weigh-in format, that is a written plan and a separate service.
Is it for my sport?
It covers the cut itself, which is common to boxing, MMA, Muay Thai, kickboxing, judo, BJJ and wrestling. Where the rules differ, the sport guides carry the sport-specific tables.
Can I use it for a teenager?
No. Scholastic wrestling sets a minimum weight through certification and caps how fast an athlete may come down. That material is free on this site and written for parents and coaches.
What if it is not what I expected?
The refund terms are on the refunds page.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- What Is Weight Cutting? The Complete Guide for Fighters. Weight cutting is deliberate loss of body mass before a weigh-in: mostly water, glycogen and gut content. How much is safe, how fast, how to get it back.
- How Much Weight Can You Lose in a Week?. Five percent is the figure with evidence behind it. What it measured, and why your weigh-in format decides more than discipline.
- 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.
- How to Cut Water Weight: What Water Loading Research Shows. The best controlled trial found water loading was worth 0.6% of body mass. What it did, and where the real danger sits.
- How to Cut Weight in 24 Hours. What the last day can actually remove, how to read the gap you are looking at, and the camp where I stopped a cut with a few pounds still to go.
- 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.
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.