I'm a 152 wrestler for high school currently. My coach just told me he wants me to drop to 145 for the county championship. I have till Jan. 30 to drop from 152 to 145, with about 2 or 3 pound weight allowance, so really 147-8.

I need some help making up a meal plan, if anyone would like to offer their ideas or refer me to one that would be awesome.

I've been trying to cut the weight out over some time but the best I've gotten is about 150 after practice. So I'd like to serious and drop this weight.

Right now my specs are:
Height: 5-7
Weight: 152 (Want to get to 147ish)

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Body Fat: 12%

Thanks for your help ahead of time!

Originally Posted by Shuford

I'm a 152 wrestler for high school currently. My coach just told me he wants me to drop to 145 for the county championship. I have till Jan. 30 to drop from 152 to 145, with about 2 or 3 pound weight allowance, so really 147-8.

I need some help making up a meal plan, if anyone would like to offer their ideas or refer me to one that would be awesome.

I've been trying to cut the weight out over some time but the best I've gotten is about 150 after practice. So I'd like to serious and drop this weight.

Right now my specs are:
Height: 5-7
Weight: 152 (Want to get to 147ish)
Body Fat: 12%

Thanks for your help ahead of time!

not sure how intent you are to getting down to 145 but you should be able to get down to to 145 very comfortably. you should weigh the food and water that you consume and keep to a 1:1 ration of food and water (meaning 1lb of food 1lb of water). you should reduce your sodium intake. you should also carefully watch when you take in meat and what type you take in. you should typically take in red meats only on sundays and mondays, white meat and fish can be consumed on all other days. fruits and veggies should be your primary source of food with a multi-vitamin daily. you should also be running daily, layer your clothing so that you'll keep sweating maybe add in a "special" layer. you should not rely on practice to lose the weight. when I was in high school I was about your size off season but wrestled 130. you should also keep in mind that whatever weight you leave practice, you should only arrive to practice the next day at 1-1.5lbs more when cutting.