Weight in:
Generally the day before, this means you have roughly 20 hours to reload before the fight Control your caloric intake 3 weeks prior to your fight. Your diet must be maintained no fighter should try to cut more than 15 pounds (10 is preferred).

Cutting Weight
1. Fluid Restriction: stop or decrease intake of all fluids. General a fighter can lose 5 pounds in a 24 hour period. If you get thirsty over this period suck on an ice cube or gargle some water. 5 days prior to weight in fighter should increase their water intake to 2 plus gallons per day this puts your system into flush mode. This counties until 2 days before the fight at this time decrease to under a gallon and eliminate all sodium.
2. Sweat it out:  Primarily done through Exercise or Sauna. Remember not to overheat. Here are a couple of standard ways to exercise using plastic suits or heavy clothing. Running, Jumping Rope, or Turn up the heat and train.Team Members: Do not do this alone. If you body temperature rise too quickly or too long you can die. Be mindful of one another and yourself. I know with scheduling it is not always possible if so call me I’ll train or run with you. Most of you will not have access to a Sauna. As a replacement you can use a Hot Shower. No don’t get in It, put on some winter clothing and have a seat (20 to 30 min intervals) weighting yourself in between each. No I am not doing this one with you “get a girl friend or wife.”
3.Bowel Emptying: To put it blunt we are all full of shit, roughly about 7 pounds of stored waist. The simplest way to do this is to go to the pharmacist and ask for directions to the natural laxative section. Natural is better because it does not lead to excesses fatigue.  

When you read this you may say to yourself I can lose more than 10 pounds. True, but remember the goal is to do this with as little energy loss as possible. For those of you that have not done this it may look easy. My suggestion to you is before you do it for real try it, and you’ll find out. Now you have cut the weight but you need to put some back on. There are those that gorge themselves immediacy after weight in, this is wrong.  Your system needs to be brought back gradually stating with liquids over the next 24 hours you should replace 4 gallons of water 1/2 gallon every  3 hours. Do this by drink constantly a consistently remembering that you still need to sleep.  Your food intake should also be constant 1 small meal every 45 minutes.  A meal consists of 1 small portion of each food group (meat, dairy, fruit-vegetable, bread-cereal) Example: (2) piece of pizza and a small chicken salad. Also you must remember at this time carbohydrates are good. You need them before the fight.