"Gut Cut" Spreadsheet

	A	B	C	D	J
1			HOW TO DOWNLOAD ----------------->	To have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This works best if downloaded from a Desktop/Laptop, and then can be accessed through Phone/IPad.
2				For instructions on how to gut cut and water load, watch this Youtube Video---->	https://www.youtube.com/watch?v=WNDmGOFVWHk
3	Saturday Weigh-In
4	*** For any other day competing, adjust days accordingly
5
6	General Notes
7	You must be tracking diligently and know your exact calories prior to starting, no guessing
8	You must track and weigh everything during the gut cut
9	Either have a good scale, or at minimum know your scales difference to an actual calibrated scale
10
11	Calories:	2,500
12	3/5ths of calories come from almonds (salted) and protein shakes-----of those calories, 50% are from almonds and 50% from protein shakes
13		***You can use any type of nut or nut butter. Almonds just seem to work well from the variety of flavor choices, ease to travel with, and ease to weigh (harder to weigh nut butters)
14
15	2/5ths of calories comes from high density carbohydrates (chocolate, cookies, high fat ice cream, fruit juice, milk)
16
17			Calories
18	Almonds/Protein Shakes:		1500
19	High Density Carbs:		1000
20
21	Day 1 - Wednesday
22	Food	Calories	Grams/Servings
23	Salted Almonds	750	124	***170 calorie 28g serving (make sure to check your serving size and adjust as needed)
24	Protein Shake	750	5.36	***140 calorie protein shake (make sure to check your serving size and adjust as needed)
25	High Density Carbs	1,000
26
27	Day 2 - Thursday
28	Food	Calories	Grams/Servings
29	Salted Almonds	750	124
30	Protein Shake	750	5.36
31	High Density Carbs	1,000
32
33	Day 3- Friday	5-6PM Cutoff
34	Food	Calories	Grams/Servings
35	Salted Almonds	750	124
36	Protein Shake	750	5.36
37	High Density Carbs	1,000
38	***Suck on Jolly Ranchers and spit at night if needed to get to desired night weight
39
40	Meet Day - Saturday
41	Suck on Jolly Ranchers and spit into a cup 1-2 hours before weigh-in based on any extra weight loss needed
42
43	How to further the "Gut Cut"
44	Extent of Gut Cut Depends on the amount cutting
45	3% is optimal. If more, then more aggressive food choices from the get go may be needed
46	Options for more aggresive cut: Liquids/Ice Cream for carbs. Use fruit juice or milk in all protein shakes. Use Gatorade powder in water intake to increase carbs
47	Also there is the option that if the cut is going really well, you can actually increase calories the final day. Or can time things to weigh in light so you can eat and drink a small amount before the meet
48	If you compete late, either 1.) You will need to fast until weigh ins or 2.) Plan to wake up light so you can eat/drink a small amount during the day
49
50	***Start With Normal Gut Cut, possibly full liquid/ice cream diet by day 3
51	Weight Class	3% Cut
52	47	48.5
53	52	53.6
54	56	57.7
55	60	61.9
56	67.5	69.6
57	75	77.3
58	82.5	85.1
59	90	92.8
60	100	103.1
61	110	113.4
62	125	128.9
63	140	144.3
64
65	***Plan at minimum to do full liquid/ice cream diet by day 3
66	Weight Class	4% Cut
67	47	49.0
68	52	54.2
69	56	58.3
70	60	62.5
71	67.5	70.3
72	75	78.1
73	82.5	85.9
74	90	93.8
75	100	104.2
76	110	114.6
77	125	130.2
78	140	145.8
79
80	***Plan do full liquid/ice cream diet from day 1
81	Weight Class	5% Cut
82	47	49.5
83	52	54.7
84	56	58.9
85	60	63.2
86	67.5	71.1
87	75	78.9
88	82.5	86.8
89	90	94.7
90	100	105.3
91	110	115.8
92	125	131.6
93	140	147.4
94
95
96
97
98
99
100