Posts Tagged ‘Weight management’

First, a few announcements:

*next parent meeting (in case you missed the last one): Oct 19 6:30pm

*Oct 7 immediately after school: head shots for media guide.  Show up at wrestling room at 2:45 wearing a black t-shirt.

*Tues Oct 4: direct mailer fundraiser.  Turn in your name and address sheet to coach on Monday so that we can make the address labels in a timely manner.  Name and address forms were given out at the parent meeting and today to the wrestlers.

*Tues Oct 4: we’ll be doing “Fight Gone Bad” at Orange Coast Crossfit (address on the link provided).  FGB is a bit of a developing tradition for our team: we do it twice a year, and it is one of the records we keep on our record board.  After school at 3pm we’ll leave from Capo (need carpool; we won’t be taking a bus), travel to OCC, and do the workout at 3:45.  Parent pick up or travel back at 4:45.  Cost: $10.  Seriously, its fun (“fun” defined in a certain CV Wrestling way 🙂 )!  If you want in on the action and want a shot at the record board, you need to go.  See video below for a description of FGB by Greg Glassman:

 

 

Now, to the main course:  We’ve been talking a lot this week about weight management.  Since there are weight classes in wrestling, it is a theme often discussed and sweated over (no pun intended).  Some of you will want to gain weight, others maintain, while some will choose to lose weight (ie, you get beat during a wrestle off at one weight so choose to drop lower in order to have a spot on the comp. team).  No matter what group you are in, nutrition is incredibly important.  Simply eating whatever will not do.  If you are a weight gainer and need more advice on how to do this (hint: it doesn’t involve exotic, rarely heard of supplements…lots of protein, mostly from milk, will be your prescription…and loooottts of lifting heavy stuff.) past what I shared this week, see me individually.  If you are a weight maintainer, follow the prescriptions for the weight losers, but you may have some grains.  Just make sure it’s *all* whole grains.  No sugar, and heavily processed grains like white rice, flour based foods (most tortillas), etc.  You still must keep an eye on your weight, because it can get out of hand for anyone quickly if you are not disciplined.  Simple rule: eat enough such that your weight is maintained.  You’ll need to experiment and keep a careful eye on your weight and performance to find where this line is.

For the weight losers: I recommend you go “Paleo,” or at least close to it.  Get down to weight by working out more, not eating less.  Cutting meals usually is not productive in the long run.  Y0-yo dieting is definitely out.

What, exactly, is “Paleo?”  This website has a good summary of it, as well as this website.  It really isn’t that complicated.  While I am definitely not as stringent as these two fellas (the first, Mark Sisson, really bashes grains.  I don’t go that far.  Grains can get in the way of weight loss, but they aren’t horrible, and most guys should definitely have * a little* in their diet…just remember: whole, and *not* much!), they are still on the right track, and they provide tons of resources, simple explanations, many sample recipes and target foods.  In a nutshell: fruit, veggies (these two things comprise the carbs allowed for on this plan…not grains!), meat, and plenty of nuts.  Lots of water.  The sample Paleo day in the link above is a little over 2,500 calories.

Start early with this plan, take it down a little at a time, and have a much safer and energy filled season.

Here are some tips to follow for keeping your weight under control the rest of the season:

Rule #1: See previous posts on weight management and post-workout nutrition, and re-read the handouts provided pre-season on proper nutrition.  Review the power point contained in the weight management post.  Lastly, click on the crossfit football link in the links page (though you might not want to eat *that* much protein during the season if you are trying to keep weight low).

Cam Simaz of Cornell, #1 ranked wrestler in the NCAA at 197 lbs

Rule #2:  focus on eating low glycemic foods.  The GI index, in a nutshell, is a measure of how much a certain food affects your blood glucose (sugar) levels.  Low glycemic foods=good.  High glycemic foods=bad.  Low glycemic foods breakdown more slowly and keep your insulin and metabolism level, while high glycemic foods wreak havoc on both.

Rule #3: while you’re at it, Google the “glycemic index” and educate yourself on it.  If you want to know the glycemic index of a certain food, usually googling “glycemic index ______ (name food)” works.

Rule #4: DO NOT, I repeat, DO NOT, binge and starve.  It slows down your metabolism and will destroy you.  This is the preferred method of most on the team (except for a few guys), and they are surprised when they have to push hard to make weight.  If you eat foods high in sugar and processed/refined carbs (the bad kind) after a weigh in, on the weekends, or when a competition is far away, you will pay the price.

Rule #5: instead, eat small, frequent meals throughout the day, mostly of fruits, vegetables, protein, nuts, and a select few low glycemic starches (whole grain rolled oats, for example..NOT the instant kind!).  Aim to eat 4 to 5 meals a day.

Rule #6: cut out juice, soda, and energy drinks.  Even 100% juice…it is sugar.  Much better to eat the fruit and get the fiber with it.  Drink a small amount of 100% juice immediately after a workout, with a protein.  Otherwise cut it out.

Rule #7: get your weight down by working out more, not cutting meals.  Workout in the morning.  If not trying to lower weight, then rest and recover, but if you are trying to lower weight, you need to get in extra workouts.

Rule #8: keep in mind that close to a weigh in, food and water has weight.  16 oz of water won’t affect you at all if you drink it a week before the weigh in, so go for it then, but you might need to be mindful of how much your food and water weighs a day before hand.  That being said, if you are following all this and working out frequently, you shouldn’t have to pinch much close to a weigh in.

Rule #9: start early.  You should have been taking your weight down 1-2 pounds a week starting in late October.  Most have waited until the last minute (ie, the first weigh in) to get it done.  During break, a hearty Christmas meal never hurt anyone, but don’t go hog wild after that.  Stay disciplined.  Start getting things back under control a week and a half or so before competition starts again after break (that would be Wed Dec 29 this past break).

Rule #10: Avoid highly processed foods like most bread (example: hot dog buns, white bread.  Even many wheat breads are highly processed) and fast food.  Chock full of junk that keeps the food from spoiling and makes it taste wonderful, but horrible for your body and will sabotage your weight management efforts.  Same goes for chips and such.

Rule #11: do not use plastics, diuretics, spitting, vomiting, and other Mickey-mouse illegal methods.  If you follow rules 1-9, you won’t need to anyway.

Here is a sample (notice I said sample) routine and diet:

Morning: jump rope for 45 minutes, or do a crossfit-style metcon lift followed by a 1 mile run.

Breakfast: 1/2 cup whole rolled oats, 1 piece of fruit, 3 egg whites

Mid morning snack: handful of almonds, banana or grapes

Lunch: 3-5 oz chicken, no skin, grilled, 1 cup vegetables, 1 piece of fruit.

Practice…go hard, don’t slack.

Post workout meal: 1/2 cup milk, 1 scoop protein, handful of blueberries.

Dinner (before 7pm): 3-5 oz chicken or fish, 1 cup vegetables, 1/2 cup brown rice.

Small workout after dinner on select days if need be.

Water with every meal.

That should do you good.  Follow this and reap the benefits.

I am speaking from experience, for I have been on both sides of the train tracks.  One year in college, I started out the year at 157 lbs, trying to drop to 149.  I ate 2 meals a day: breakfast–huge bowl of rasin bran (high glycemic) and 2 chocolate dipped granola bars (hey, its granola, so it’s healthy, right?  Wrong).  For dinner, a huge plate of white rice and a can of beans.  Would starve to make weight, then would pig out after weigh ins.  By mid season I was dropping from 165 to 149 each week.  How’d that happen?

Conversely, my senior year of high school, I was able to drop from 157 to 135 fairly comfortably by following all those rules above…I just got lazy for a year or two in college.

Got a bunch of tidbits for you today, in leiu of our competition season starting this week:

*All duals this year will have a weight allowance of +2 pounds.  All varsity tournaments before Jan 1 will have a weight allowance of at least +1.  Stay tuned on the tournaments after Jan 9.  I’m pretty 5 Counties will have some sort of weight allowance, but I’m waiting on confirmation.

 Cossarek Classic: +1

Edison Beach Bash: +1

Mann Classic: +2

ASICS: +1

As for JV and F/S tournaments, stay tuned on that as well.  I was confident that they’d have a weight allowance too, but I just found out that CDM is scratch weight and so is the Laguna Hills Freshman tournament.  So rather than having my mouth write checks my butt can’t cash, I’m just gonna stay quite until I hear for sure.  I do know that the Lakewood quad is +1 though.

*What to bring foodwise to duals and tournaments: there will be a cooler of water and perhaps Gatorade at tournaments.  Other than that, wrestlers are responsible for furnishing their own food this year.  Bring fruits, nuts, sandwiches, whole oats, stay away from candy, anything with sugar in it (and its other names, like fructose, glucose, corn syrup, etc), gimmicky energy drinks, fried food, chips, and starchy/high glycemic carbs.   During duals, if you want to purchase something from the snack bar, God bless you, but stay away from some of the options.  Last year, for instance, I witnessed one wrestler buy and eat a meatball sandwich about half an hour before he wrestled.  He did not compete well that day.  In other words, be smart.  Review the Nutrition powerpoint I went over a while back, and review the nutrition handouts I’ve given you guys.

*You will likewise need to be smart in managing your weight.  If you are on the varsity and are cutting weight, you are fooling yourself if you think you can get down to a comfortable weight by only coming to practice.  If you are cutting weight, running/sweating outside of practice is necessary.  Best to workout more, not cut your food down.  Go for runs in the morning or after practice.  Jump rope.  Bike.  You should have started this a few weeks back.  DO NOT, and I repreat DO NOT, use the sauna, plastic sweat suits, or diuretics.  All are illegal and will negatively affect your performance.  Do not do what you did last year–make weight and then go pig out on the weekends.  I know some of you will try–you are only hurting yourself.  Do it right, and reap the benefits.   If you aren’t cutting weight, great, you can use that time to recover and rest, but otherwise, you gotta do what you gotta do and this means burning calories outside of practice.  Neglecting this (gradual and persistent weight management through smart eating and extra working out) will mean you will always be scrambling at the last minute to make weight, and this will take its toll over the long haul.

Daniel Cormier qualified for the 2008 Olympics, but had to withdraw the day before the competition because of foolish weight cutting habits. Procrastination burned his chance to be in the Olympics!

*Freshmen/sophs/JV guys, even though most of you aren’t cutting any weight, still, be smart about it.  If you are on weight the night before, and you go drink 32 oz of liquid after practice, guess how much weight that puts on you?  2 pounds.  Don’t be surprised, then, if you check weight in the morning and are overweight.  Food and liquid has weight.  Plan accordingly.  Most teens lose about a pound sleeping and about half a pound during the day, so you do the math and figure out what weight of food is safe for you to eat.  Bottom line: get to know how your body reacts to working out, eating, and resting.  A little planning and thinking ahead can completely eliminate surprises.

*Wednesday, everyone must meet at the wrestling room at 2:50, regardless of whether you are wrestling or not.  We need all hands on deck to set up the dual, so this is mandatory for all wrestlers.  It is likewise mandatory for everyone to attend the whole dual…do not leave once your match is finished.  Stay and support the whole team, and help for tear down afterwards.  Do not leave once the whole dual is over–we have to tear down and clean up!  This is a whole team task.  Parents, please support us in this effort and do not take your son home early.  Yes, that means a relatively late night, but this is part of being involved in an extra curricular activity.

*Bus departure times–look on our meet schedule posted on the website.

*Wrestlers will get singlets checked out to them on Tuesday.  Everyone will need to turn them back in upon the conclusion of the season, so treat them right. 🙂