How to Cut Water Weight The Right Way (advice from a 1000 lbs Squatter)

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0:00 Intro
2:11 Derek's biggest cut
3:21 When is it worth it
5:36 Water loading mistakes
11:56 Tapering water down
15:15 Ignoring electrolyte balance
17:13 Poor re-composition, what to eat
26:02 Diuretics
28:47 Depleting diet before water cut

[@taylortait1]

So let's write it out: 5/6 days out - drink 2 gallons of water + high electrolytes a day for 2/3 days 2/3 days out - drink 2 gallons of distilled water a day with no salt/electrolytes 24/36 hours out- cut water completely Before sleeping the night before weigh in - add dry carbs and electrolytes After weigh ins - mostly carbs and lean protein - low fat, low fiber, high sodium

[@melissamunozlizarazo3255]

Such a nice guy for writing this down! 🤍

[@StarPlatinumSchmidt]

Thank you, dude, doing God's work 📊

[@DrJacobGoodin]

Great to see Dr. Wilcox on here spitting facts and funnies with Dr. Mike!

[@RenaissancePeriodization]

He's awesome! - Dr. Mike

[@MissingTheMark]

Dr. Derek doesn't look like he weighs anywhere close to 1000 pounds. This clickbait is getting out of hand!

[@RDS_Armwrestling]

Hilarious. Underrated comment lol

[@pantopia3518]

Because he just cut the weight. He'll be back up to at least 900lb ins day

[@strive3778]

I feel like Mike would appreciate this joke 🤣

[@msmall1339]

You missed it. Hes not saying that he weighs 1000lbs. He saying that he squats 1000lbs. He is a powerlifter

[@MissingTheMark]

@@msmall1339 I was joking :)

[@xXxDigitalBathxXx]

I've enjoyed Derek's appearances on the RP Podcast so I'm excited to see him on here on video !

[@mikemeskel]

I had the EXACT conversation at 27:48 yesterday (minus the southern accent). I’m about a month out from comp. I hit a PR, some bro gave me kudos, then asked me what weight I was competing at. After I told him my weight class, he immediately looked at my power belly. I’ve been hitting PRs left and right and I’m not even done peaking yet. I definitely read the gainz train pretty hard these past months.

[@RenaissancePeriodization]

Hell yeah. He keeps looking at your belly, you gotta hit him with that onlyfans upsell, pimp! - Dr. Mike

[@mikemeskel]

@@RenaissancePeriodization Hey man, if there was an OnlyFans market for 40-year old hairy and pasty white mediocre powerlifters who are slightly hunky, but mostly chunky, I'd cash in on that. I could do videos of my normal baller suburban dad shit like mowing the lawn, but in a speedo. I could also post videos of my slightly above average lifts, but I already do that on Instagram, and only other gym bros actually watch that. Mike, if this thing were to take off, I'd give you free access. I've already seen videos/pictures of you with barely any clothes on. I would gladly reciprocate.

[@jebstewart7295]

Good to see Dr. Derek! Miss you guys in the gym, buddy!

[@jordandelmonico]

Perfect timing, its wrestling season

[@norbertgraf5375]

Such a great video! You're saving my life thanks!

[@luisarteaga4070]

I followed the info in this video (including the sushi and froyo re-comp) and did a 17lb water cut from 165-148 in 32 hours.(after water loading, obviously) I don't recommend anyone do that much at that Bodyweight, but it worked beautifully. Competed at 163 the next day and didn't lose any strength. Thanks for all the info gentlemen!

[@randallwall7189]

Hey , idk if you remember, but were you eating normally (health consciously) or you changed your diet during the water load phase

[@luisarteaga4070]

During the loading phase I was basically eating keto. You should be tapering so no need to really perform physically by that point.

[@randallwall7189]

Gotcha. Thank you for the quick response. Oss

[@luisarteaga4070]

You're welcome. GL with the cut. Be smart, be safe. 💪

[@ddavidjeremy]

Great video. What a deep staff RP has. (Not a euphemism)

[@homeslice4551]

New video to listen to during leg day? Yes

[@Bmxae]

This was highly informative and entertaining. Thanks guys

[@onandover1]

literally just what i needed

[@robaduna8868]

Thanks for this! But you guys didn't talk about same day and mat side weigh ins.

[@jonaslarsson4238]

Informative for my next mini-cut.

[@nickolasdesouza3610]

12:52 I do Muay Thai that's a very valid point ❤

[@zackarienewton8800]

I'm currently water loading and planning to cut for a grappling tournament in a week. I'm only about 10-12 lbs over with slamming water. Losing the weight will be easy but the competition is the same day as weigh ins so I'm planning on slightly rehydrating before weigh in. Hopefully this works well thanks for the great info

[@dgk74_63]

How did it go?

[@ALDRO88]

That's a subject I knew nothing about, very interesting!

[@johnmack7050]

in strongman water cuts seem more prevelant. the thought process is its better to learn how to water cut as a novice so you dont need to learn and do it your first time ever at nationals. any thoughts on that thought?

[@RenaissancePeriodization]

I would replace novice with intermediate and then it's right on. - Dr. Mike

[@DILFDylF]

I always get nervous when my bald, buff, dads sit me down and say there's stuff they have to talk to me about.

[@StrengthScholar0]

I'm so bummed I wasn't able to enter the competition. I just found out about it in this video. Then I rushed to enter but you guys closed it a 9pm pst even though the site said it closed at 12am 😞. I'm still going to work my ass off anyway.

[@DrAJ_LatinAmerica]

Pizza wrapped around a Taco Bell order 😂😂😂😂

[@00HoODBoy]

really insightful, or rather illustrative.

[@brandonbirdsill1937]

I'm curious what the electrolyte mix or powder would be? Liquid IV? Pedialyte? REALLY interested in trying this method for my next weigh in.

[@19DannyBoy65]

8:56 the contest was to win a Wii and it was called something along the lines of “hold your wee to win a wii” because the contest was also to not pee while drinking as much water as possible. The lady that died got 2nd place

[@RenaissancePeriodization]

Nuts, right? I bet the show hosts felt terrible! - Dr. Mike

[@executiveedge3237]

What a great video of information! Thank you both!!

[@pavel3dimitrov]

Algo. I read it as "from 1000lbs squirter" 🐳😳

[@wilcoxstrengthinc]

also true

[@ResiakHeroun]

Oorah doc, and dr wilcox. My people are from deep in the hills of Virginia lol.

[@MikalDale]

As a refeed food. How would you rate french fries with tons of salt and ketchup cooked with an air fryer (to avoid most of the fats)?

[@samitriggers4510]

500g fries would still give you 11g of fibre, plus given the high satiety, you may feel too full to eat/drink anything throughout the meet. If that's not the case, you can give it a shot. Probably try this as a pre-workout food in training & see how that feels.

[@ladyviking]

I had hyponutraemia once.... 10/10 WOULD NOT RECOMMEND 😅 That was a week long hospital stay, and my water was restricted to 1 CUP of fluid per DAY until my system came back to baseline. Fun fact - ALL fluids count as hydration. Even coffee and protein shakes, Lol

[@Cenot4ph]

Anything with water in it pretty much is hydration

[@mrbouncelol]

Patients on water restriction have to be watched because they will lie, cheat and steal water, even though they know their life is in danger. The thirst mechanism is some real deep shit.

[@RenaissancePeriodization]

Jeez! I hope now all is well! - Dr. Mike

[@ladyviking]

@@RenaissancePeriodization ahhhh Thanks, Dr. Mike! Everything is cool now, but let's just say I don't eff with water manipulations during my BB peak weeks! Lol

[@ryannachtrab]

I love these talking shop and talking shit videos - more of these please!!

[@python2400]

Guys I need am answer to this question. If anyone knows or is curious we gotta get Dr Mike's attention somehow. Okay so, EMS units, the electrode pads that make your muscles contract, if you put them on your bicep to produce elbow flexion, could you use that as resistance to try and train your triceps..? Same principle works for any antagonistic muscles but just curious about the principle

[@akbananachucker2441]

I want to know this too

[@nathantaylor7356]

Could you produce growth using this system? Yes. Could you produce noticable growth using this system? Maybe. Could you produce enough growth that is was similar to any other training modality? No, flat out no. At best it would be equivalent to isometric holds at the lock out

[@python2400]

@@nathantaylor7356 the main question I have is can you control the contraction, therefore control the opposing resistance. Say my bicep can have a peak contracting force of 60lbs. Could there be some way to say program it to fire at 50% and have 30lbs of resistance to my tricep when it's trying to extend the elbow? And on top of that would it double as an eccentric for the bicep since it's constantly trying to contract at 50% but being lengthened by the triceps? I know our brain doesn't allow us to fire antagonistic muscles together in that way by itself, but if we had an outside electrical stimulus to do it for us, I was just curious how that might work.

[@RenaissancePeriodization]

It can work! It will grow both muscles, but also at a very, very unimpressive rate. - Dr. Mike

[@python2400]

@@RenaissancePeriodization thanks for the insight! I figured it wouldn't be very powerful, just curious of the principle more than anything. Keep up the great content!

[@domepiece11]

I used to cut weight in the army. I got out, and I said never again.

[@taylortait1]

I only made weight in basic and ait. Once I got to my first unit, I just stayed getting taped. Thankfully I have a thicc neck.

[@Fohrenbach]

Any concerns of hyperglycemia in powerlifting? Especially after the lower carb prep and water cut. Have lifters already shifted to bodybuilding foods like white rice, cream of rice, fruit juice, and even highly branched cyclic dextrin instead of restaurant food? The glory days were all about the burgers and junk food but now we have the internet!

[@Poncherello777]

How do you water cut your rare fish bank? Please and thank you uncle derek

[@KongQuestCo]

I need to see a longer version of “Philadelphia Mike”

[@RenaissancePeriodization]

Longer? I'll give you longer! Woah! - Dr. Mike

[@halfbakedphysicist8256]

Great to see Derek! He’s incredible!

[@lazyhook]

About to start this process tomorrow. Need to drop 10lb in 5 days.

[@Brassfed]

How’d it go?

[@lazyhook]

@ dropped 8 then did a couple of stints in sauna and dropped the other 2

[@LS-te2po]

silly question but....how do you determine how much electrolytes to add during the initial high water/high lyte phase?

[@araragikoyomi99]

I would go with 1.5 to 2x the normal amount, so as to match the increased water intake. I'm no doctor by any means and I'm very inexperienced in this particular sector of fitness, but those numbers seem reasonable due to the intended effect.

[@usefulnuisance]

hold your wee for a Wii! I remember when that lady died. it was in 2007. such a sad story.

[@mcfarvo]

Someone share this video with Damo ASAP!

[@Bro_31394]

A plan for vegan diet would be appreciated Dr. Mike.

[@Steven-bq5fu]

The lady who died is a tragic story, and also... well, she was competing for a Nintendo Wii (pronounced "wee.") If I recall correctly the competition was for a radio station and was called "Hold your wee for a wii."

[@diablominero]

Non-diet soda would probably be a great way to get more carbs and fluid into you, if you're trying to get as much carbs and fluid as possible.

[@pallios]

What is that thing popping out of your guest's left shoulder Mike? It looks painful.

[@jasonbaijens3378]

you mean the line that seems to come out of his armpit? those are stretch marks

[@pallios]

@@jasonbaijens3378 No I mean that bulging small bump, like a dislocated bone. Literally right next to the strap on his blue tank top.

[@jasonbaijens3378]

@@pallios yeah i see it now. don't know what that is.

[@wilcoxstrengthinc]

That was just my mic

[@ddavidjeremy]

If there were an apocalypse of sorts, I would totally want Mike Israetel to live at my compound. No, not because he has all that muscle so we could eat him. Totally not that. Because he's smart and jacked and probably delicious.

[@nickippolito10]

I’d eat him too dude.

[@verakokeny4316]

All in for that mattress, bro!

[@howardfairbanks6965]

1:48 it's "Rigid Airship" Dr mike, you G*&amn philistine

[@grizzlymanverneteil4443]

So maybe my adhd has failed me but I still don't know what to do. I so checked out the RP article and it's just more of what not to do, but no plan. Adding it all together does this sound right? Friday weigh in for meet Saturday. 250 cutting to 242. Monday 3.5 gallons, Tuesday 3.5 gallons, Wednesday half a gallon, Thursday nothing?

[@wilcoxstrengthinc]

Every plan has specific nuance to the individual (weigh in times, severity of cut, history, training age, body comp etc) and putting out a generic water cutting strategy would be not just poor advice but likely unethical because of the potential health issues that can easily come from it.

[@grizzlymanverneteil4443]

@@wilcoxstrengthinc okay, that makes sense. I feel like I am on the right track. If what i came up with looks obviously stupid please let me know if you are okay with that. I watched the video a couple times so hopefully some of it stuck lol

[@wilcoxstrengthinc]

@@grizzlymanverneteil4443 I don't really have much context but it seems pretty Overkill for the amount you need to drop

[@thejourneyman8890]

We really don't need anything else from Steven Seagal lol

[@phinnphace]

Well I'll be a sob. Thanks to this I now know why I pee all the fing time. It's just my diet. Can't tell you all the labs and diagnostics I've had done. 🤦Thanks for solving this mystery!! Seems like I need some carbs

[@usefulnuisance]

Greg Doucette has a video on this too, he recommends only cutting about 5% bodyweight. He said 8% is pushing it and that at 10% things can get kind of medical. Check out his video too, it's also really good.

[@Magic_beans_]

Yeah, I’ve heard the same from other folks, like Jordan Syatt wrote an article for Juggernaut along those lines. Plus just for practicality, if you’re 8% above you need everything to go right. Also also, if it’s a 2 hour weigh-in you should probably keep it to 3-5% because you can only rehydrate so much before showtime.

[@craigslistreply6544]

maybe that's why some women pee while deadlifting. Too much/early water loading? 🤣

[@Simon-d8n]

Perfect time if was thing of this today. Was goin to hit the bike. For. 25. Mins today. Got leg day tomorrow so won’t go to hard today. But was thinking I need to do few more vie days. In my off days. Injures are. Playing up on a chest press. So. Will. Drop that machine out for a bit. And. Just. Do one. Chest press narrowed grip machine. And cables. After. 2. Times a week. That shoulder injury really slows me down. .. can you do a video on calves. Mike. Want to. Build my ones. Think I go heavyweight. Next few weeks. They. Like that. So. Yea. Maybe I just. Not had enough weight on. Been doin sets first nearly every time I hit gym though. May get a scan check. There no. Damage on hamstrings as. Got a cram. Years back. Feel like a. Bomb. When off in leg and the a big. Lumb. There now. Feels full of air. So something I need to check as that may. Cause. Damage to. Legs. Anyways. Thanks. Mike. Back. Check with x ray. Came back good. So. This first week back into it. Started with. Trap bar deadlifts. On Monday. Oh. David Goggens. Will be impressed with that. Day one.

[@Yupppi]

Wait Derek is a PhD? I was like "1000 lbs squatter? Yeah whatever. He obviously knows what he's doing though. He's a PhD? Why didn't anyone give him the credentials in the title, I wanna know more about his work!" I admit it's partially my fault for not paying enough attention and recognizing that he works at RP and not recognizing his name in general. I dig his accent though, it rolls so easy from his tongue. Also makes him feel so approachable and kind.

[@freakied0550]

Derek is so gosh darn handsome. Need more pls.

[@br6768]

Rest In Pepperoni 🍕

[@slon911]

Dr Mike made this elite powerlifter look like a cancer patient 😭

[@Jumpei-nn2zl]

How do you retain less water if you are vegetarian?

[@codybolo7803]

Hope this is some jedi type shit and not about making weight for a meeting