This is what a 2000 calorie diet looks like
[2000 calorie diet] Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 tablespoon of butter, 1 cup of tea or coffee, ¾ cup of orange juice.
Snack – 1 bagel, 1 cup of yogurt.
Lunch – 3 oz of sliced turkey or chicken breast, 1 tossed vegetable salad with 1 tablespoon of olive oil and lemon juice, 1 whole grain roll.
Snack – 1 cup of fresh strawberries, 1 cup of yogurt, 3 tablespoon of granola cereal.
Dinner – 4 oz of beef steak, grilled or broiled, 1 cup of rice, 1 teaspoon of butter, 1 cup of steamed carrots, mixed green salad with olive oil and lemon juice.
Snack – 1 apple or orange.
Breakfast – 1 orange, 1 ½ cup of whole grain cereal, 1 cup of milk, 1 cup of strawberries, 2 whole grain toast with 2 teaspoon of jelly.
Snack – 2 teaspoons of peanut butter, 2 rice cakes.
Lunch – 1 ½ cup of vegetable soup, 1 oz of mozzarella cheese, 1 mixed greens salad with olive oil and lemon juice, 1 cup of yogurt, 1 whole wheat dinner roll.
Snack – 1 apple, few crackers.
Dinner – 6 oz of white fish, baked, broiled or grilled, 1 baked potato, 1 cup of steamed broccoli, mixed greens salad with oil and lemon juice, 1 whole grain roll.
Snack – 3 cups of plain popcorn.
Breakfast – 3 pancakes with 1 tablespoon of maple syrup or fruit spread, 1 cup of fresh orange juice.
Snack – 1 cup of milk, 1 peach.
Lunch – 6 oz of fish, grilled or broiled, mixed greens salad with 1 tablespoon of olive oil and lemon juice, 1 apple, and few whole grain crackers.
Snack – 1 granola bar, 1 oz dark chocolate.
Dinner – 2 cup of whole grain pasta, ½ cup of tomato sauce, 4 oz of cooked chicken breast, mixed greens salad with olive oil and lemon juice.
Snack – 1 cup of milk, few peanuts.
Breakfast – 1 cup of oatmeal, cooked with 2 teaspoons of brown sugar, 1 cup of milk, 1 orange, 1 whole wheat toast with 1 teaspoon of butter.
Snack – 1 apple, few crackers.
Lunch – 3 oz of sliced chicken or turkey breast, 1 teaspoon of mustard, 1 slices of whole wheat bread, 2 slices of tomato, 1 ½ cup of sliced raw vegetables.
Snack – 1 cup of milk, 1 cup of strawberries, 3 oz of almonds.
Dinner – 3 oz skinless chicken breast, baked, broiled or grilled, 1 medium baked potato, 2 teaspoons of butter, mixed greens salad with 1 tablespoon of olive oil and lemon juice.
Snack – 3/4 cup of cottage cheese, 1 pear.
Breakfast – 1 whole wheat bagel, 1 table spoon of cream cheese, 1 cup of orange juice.
Snack – 1 cup of yogurt, 1 apple, 1 banana.
Lunch – 3 oz lean hamburger, grilled or broiled, 1 cup of steamed asparagus, large tossed vegetable salad with yogurt dressing, ½ cup of cottage cheese.
Snack – 2 oz of graham crackers, ½ cup of strawberries.
Dinner – 2 ½ cup of pasta with 3 oz of cooked shrimp and 1 /2 cup of broccoli, 1 slice of Italian bread, 1 teaspoon of garlic olive oil, mixed greens salad with oil and vinegar.
Breakfast – 2 poached egg, 2 tomatoes, 1 whole wheat muffin, 1 grapefruit.
Snack – 1 cup of fruit salad, 1 cup of yogurt, 1 granola bar.
Lunch – 4 oz of sliced turkey or chicken breast, 1 pita bread, 1 cup of sliced carrots and celery.
Snack – 1 peach, 1 cup of cottage cheese, 1 cereal bar.
Dinner – 4 oz of cheese, few crackers, 1 mixed greens salad with olive oil and lemon juice and 4 oz of meat.
Snack – 1 ½ cup of fresh strawberries.
Breakfast – 2 whole wheat toasts, 1 hard boiled egg, ½ cup of blueberries, 1 cup of yogurt.
Snack – 1 pear, 15 pretzels.
Lunch – 4 oz of cheese, 1 large vegetable salad with olive oil and lemon juice, 1 cup of milk.
Snack – 1 cup of fruit salad, 1 granola bar.
Dinner – 6 oz of broiled or baked white fish, 1 ½ cup of rice, 1 cup of steamed vegetables, 1 tablespoon of butter, 1 mixed greens salad with oil and vinegar.
This is a well balanced healthy diet 2000 calorie menu so you can follow it for as long as you need! .In sports that have weight classes, obtaining your optimal weight class can give you a competitive advantage if done properly. If done improperly, on the other hand, it can detrimental to your performance. This site is designed to talk about two things, both of which need to be done properly, if you want to be your very best.
1) The weight loss plan
2) The weight cut
These two things are very different. The weight loss plan is designed to shed the fat and get us into a lean body. If done properly, athletic performance will be increased while muscle mass is maintained. If done improperly, muscle mass will be decreased which has an adverse effect on an athlete. You have to do it right. It is all about adopting a healthy life style. Try to stay away from the cafeteria and f ast food places. Plan and prepare your meals, and you will be on your way to a better you.
Diets are all a bunch of bull. There is no magic diet. In order to work, any diet has to cut calories. If they tell you different, it is too good to be true or there is some type of stimulant being used to increase metabolism. Weight loss can be achieved safely and naturally. It is all about discipline.
The weight cut is what we do the week of a weigh in. We don't want a full stomach of food when we weigh-in and we don't want to be super hydrated either. We want to weigh in on a light stomach and around a 97 - 98% hydration level. This will allow our light weights to come down about 6 pounds, our middle weights 8 pounds, and our upper weights 10 pounds for a match later in the week. The weight cut is very different from the weight loss plan.
There are 7 days in a week, and human body fat stores 3500 calories in one pound of fat. By giving your body a calorie deficit of 500 calories per day, you will lose 1 pound of fat per week. By giving your body a calorie deficit of 1000 calories per day, you will lose 2 pounds per week. As an athlete, you need to eat to have energy, so adopting a plan that will give you a deficit while maintaining energy is what you want. Most teenage boys eat 3000 calories per day minimum, especially if fast food and sugary drinks are in their diets. Fairly quick results can be obtained by adopting a healthy eating plan. Notice I did not say diet.
The weight loss plan
If you wrestle only, in the middle of September I want you to adopt a 2000 calorie diet, Plan 2000 at the top of this page. This should give most teenagers a 1000 calorie deficit and weight loss of 2 pounds or more per week. It is important to not cheat! One cheat can be 1000 calories or more and portion control is key. If it says a half of a cup and you eat 1 cup you are not following the diet! This is all about discipline, and moms can enjoy making the meals for their baby's. None of us want to see our kids starve themselves, and I have seen it. It is unnecessary in a world that has so many food choices. It is all about making a healthy plan and avoiding fast food, high carb snacks, and sugary drinks.
On October 15, we hit a 1500 calorie diet, Plan 1500 on top of this page) until we achieve the walking weight we desire, and then we cut the rest. Once we get to our desired walking weight, we can add a bit of food and maintain. I used to go back up to 2000 once I got there. For athletes that are in decent shape to start the year, this should put your weight in a really good place for the start of the season in the middle of November. This always took 20 pounds off of me when I competed. I usually weighed about 160 at the end of summer and got myself down to about 140 by November. I competed at 132 pounds and always tried to maintain about a 7 to 8 pound cut which we will talk about next. On the top of this page are examples of 1500 and 2000 calorie diets. If you are not losing weight on these diets one of two things is true 1) YOu are already trim around 7% body fat for boys and 12% for girls or 2) You are cheating on that diet. Snacking outside of the plan and improper portions add calories. Those calories mean no weight loss. Discipline!
The Weight Cut
Once we get into a trim body, what we do between Monday and weigh-ins is considered the weight cut. Being disciplined on the weekend makes things a whole easier which is why that diet is so important. One or two cheat days on the weekend can make for a miserable cut the next week. Stay disciplined!
The weight cut is all about math. We want to increase our body's metabolism so we cleanse our system, and we use mild dehydration to take care of anything that is left. Caffeine is a great, natural diuretic. It gets the body going. We do not need to be using diuretics to pee. We don't need ex lax to go to the bathroom either. Caffeine will do the trick safely. Drink a cup of coffee with your breakfast and get that body going.
You can get on the internet and see all sorts of stupid stuff when it comes to cutting weight. Sauna suits, sweet sweat, diuretics, laxatives, and diet pills are all products that companies try to sell to help you, but really these things hurt you. Don't fall for the scheme. Any shortcut is a bad. Do it the right way and you will maximize performance.
You do not start superhydrating on Monday. You should already be hydrated. Drink on demand. When you are thirsty drink. About 48 hours before weigh-ins we will start monitoring our water-intake, but right now it is about getting your body cleansed. Math is your best friend. Here is what your body should do naturally if you let it work!
1) You will float 1 pound during the day and 1 pound while you sleep. This is average. I have seen some athletes do more. You want to know how much you float as it plays into the math problem. For this example we will use 1 during the day and 1 at night.
2) Your workout routine causes you to lose a certain amount of sweat each day. If you do an early morning run and one wrestling practice we will call it 5 pounds of sweat per day. Kids that do a club workout can add another 2 or 3 pounds for that workout. Personally, I used to sweat about 8 pounds a day. For this example we will use 5 pounds.
3) So 48 hours before weigh in you will float 4 pounds and sweat off 10 pounds. You have 14 pounds to work with. Do the math. If you have 6 pounds to lose before weigh in you can take in 8 pounds of fluid and food in the next two days and make the weight. At this time calories are not what is important. How much your food weighs is everything. To maintain energy I love Big Colossal Bars at Walmart. They weigh 2 oz and are loaded with calories for energy. If you do a good job of eating "light" you can drink more. Late in the weight cut, you will find yourself craving water more than food, so eating light keeps you more hydrated. This is a secret to cutting weight and maintain hydration and energy!
4) There are a lot of websites out there that encourage super-hydration and quick weight loss in the last 24 hour before weigh-ins. Increasing and decreasing water levels quickly will mess with your electrolytes and this in-turn can and will affect performance. Your body responds better to slow change vs rapid change. Don't look at MMA websites that teach you how to cut weight. They are the worst sources of information. Remember those weigh ins are very different. They weigh in the night before and have 24 hours to get their electrolytes back in shape. They often use IV's to increase the speed of hydration. You will not be using an IV and you will be wrestling 1 hour after you weigh-in. For this reason, rapid weight loss techniques are bad for wrestling. An 8 pound cut in two days is very manageable for a good weight cutter. We will get three pounds out of our body through floating, take advantage of two wrestling practices of sweat, and then do a workout right before weigh=ins. Re-hydrate after weigh-ins and perform at your best. Cutting weight while maintaining energy is an art. Some are very good at it. Some are very bad at it. There are shortcuts everywhere. Shortcuts are bad. The only good short cut is coffee in the morning to help your metabolism and maximize floating! Sweat suits, sweet sweat, saunas, hot tubs, diet pills, etc all suck the energy out of you. Do it right and you will perform at your best! Saying that kids love short cuts. Many of them will use shortcuts so they can be undisciplined, and they will make the weight. The question is can they perform? We are all about performance, so avoid the short cut traps and do it right!