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Two-Phase Weight Cutting
- Weight cutting combines chronic fat loss and acute fluid/glycogen/gut losses to hit a lower class.
- Athletes regain weight after weigh-in if there's a rehydration window, creating the competitive advantage logic.
Cut Carbs Before Sweating
- Reduce carbohydrates in the days before weigh-in to remove glycogen and its associated 2–4 g water per g glycogen.
- This can quickly reduce body mass without immediate sauna use and preserves later refeed potential.
Lower Fiber To Lose Gut Mass
- Lower dietary fiber in the final days to reduce gut residue weight by ~1–3 kg.
- Swap high-fiber brown grains for white varieties to lose gut mass while keeping carbs for performance.