By Eric Helms, MPhil, MS, CSCS

November 2014

athletes understanding of periodization often surpasses

not only the average bodybuilders, but probably their
coachs as well! Likewise, the average bodybuilder often
knows more about nutrition than most strength coaches.

With the emergence of CrossFit and the popularity of some

dual athletes competing in strength-sport and
bodybuilding,
some reintegration
has
occurred.
Bodybuilders are relearning the value of progressive
overload and compound lifts and strength athletes are
relearning the importance of nutrition. This article exists to
further bridge the nutritional knowledge-gap for strength
athletes.

When is it Appropriate to Change Weight Classes?

Disclaimer: In federations with prior-day 24-hour weigh-ins,
its common to drop one or more classes by losing extreme
water weight in just hours. With a day to rehydrate and
refuel, lifters regain their lost weight and strength. This can
be unsafe. I encourage competition in meets with same day
2-hour weighs-ins. This article is intended for lifters
competing in such meets.

History of Strength Sport

Before powerlifting, there were just the odd lifts; which
included, but were not limited to the big three. It wasnt
until the 1950s that powerlifting took its modern form.
Olympic lifters used odd lifts to supplement their
competition lifts, which were not just the snatch and clean
and jerk. Lifts we think of as odd today like one-hand
Olympic lifts were competition lifts until the late 1920s
and the strength rather than speed-dominant press
remained in competition until 1972 [1]. Weightlifting
meets preceded or were included with the earliest
bodybuilding shows and competitors were not judged
purely by their physique, but also received athletic
points. John Grimek, the first dominating Mr. America,
competed in the 1936 Olympics as a weightlifter. Early on,
the distinction between weightlifter, powerlifter and
bodybuilder was slight [2].

Specialization changed things, in some ways for the better.

Modern lifters are improved even when taking into
account the effects of steroids which emerged after the
early era. Today weightlifters from strictly drug-tested
countries and powerlifters in strictly drug-tested
federations are stronger than their predecessors. Natural
bodybuilders, while not surpassing the mass of their
predecessors, have matched it while getting leaner. The
downside is that knowledge today is segregated. A strength

Dictated by height, bone structure and body fat settling

point, most non-novice, drug-free lifters are suited for 3
potential weight classes. For those of average body fat,
there is the class they can cut to, the class they settle at
normally, and the class they can eat into. The question is
when is it appropriate to change classes?

Novice lifters or teenagers who arent done growing

shouldnt change classes. Those still maturing or
experiencing novice-gains are not yet at their trained
adult weight. Dropping a class can hamper strength and
size development and maturation for teenagers. Also,
weight gain will come naturally without force-feeding to a
higher class. Intermediate lifters should also think carefully
before dropping down. Often, these lifters are on the cusp
of impressive numbers, just shy of being among the elite.
However, going from good to elite is a longer journey than
going from novice to good. It is tempting to think if I
maintained my numbers and dropped a class I would be
elite! While true, this often isnt realistic or sustainable.
Intermediates will benefit from being patient and putting
in the required years to get stronger. Dieting and holding a
lower bodyweight makes this journey slower.

For advanced lifters, it may be worth dropping down. Even

if not sustainable, it might be worthwhile for important
competitions. Often truly advanced lifters can achieve a
requisite qualifying total at a local meet even at a higher
weight class. After, they can drop down for the main meet
they targeted. This is not to say only highly experienced
lifters can consider dropping. Intermediate lifters on the

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cusp of a class cut-off can consider dropping. If all that is

required is a short diet and last minute manipulations, it
may be a valid goal. Brief restriction wont hinder longterm development.

Based on the above, decide if its appropriate to drop down

(well discuss going up later). However, consider that the
terms beginner, intermediate and advanced arent
defined only by total. Lifter classifications or qualifications
are for setting standards and comparing strength, but some
simply dont have the genetics to reach elite strength.
There are lifters who have been training a long time,
steadily improving, using expert form, and finishing meets
with few missed attempts that may never be world class.
Despite not reaching elite, these lifters are advanced in
terms of training-age and genetic potential and should
consider the above information as such.
Pros and Cons of Dieting to a Lower Weight Class
If dropping a class is appropriate, you should still consider
the pros and cons before doing so.

Pros:
Improved physical and mental health for lifters high
in body fat
Increase in relative strength (Wilks score) if done
correctly

Cons:
Likely a drop in absolute strength if dropping a full
weight class and not high in body fat
Potentially no change or slight decrease in relative
strength (Wilks score) if done incorrectly
Time away from creating an optimal environment
for strength gain
Mentally, physically and socially stressful to diet

Essentially, dieting to a lower class is a stressful departure

from an optimal training environment. Thus, it is common
to hear lifters discourage dieting and sometimes with
hyperbole. I regularly hear it stated that it is impossible to
gain strength or muscle while losing weight and difficult
even to maintain it. I have also heard a coach say, Most
lifters are two classes lighter than they should be. These
overstatements lack context but arent completely false.
Those higher in body fat can carry more lean mass [3];
sumo wrestlers carry more lean mass relative to height
than even offseason competitive bodybuilders [4]. Also,
strength and muscle loss can [5] but dont always [6] occur
while dieting. However, like sumo wrestlers, not everyone
is built to be a super heavyweight powerlifter. Also, with
sound nutrition strength and lean mass losses can be
reduced [7].
How to Diet to a Lower Weight Class
Dropping a few pounds is unlikely to interfere with
training. This is especially true for those high in body fat.
However, for those not high in body fat looking to drop a
full weight class, the cons should be carefully weighed. If
the decision is made, it is critical to proceed intelligently.
First, we must define the nutritional hierarchy of
importance. These are the variables in order of priority:

1.
2.
3.
4.
5.
6.

Adherence
Energy balance
Macronutrients
Micronutrients
Nutrient timing
Supplementation

Adherence: Fad diets constantly emerge and often focus

on one variable, taking it to the extreme to affect a variable
of higher priority (often energy balance). Eliminating bad
foods and only eating clean, fibre, nutrient, and protein
dense foods removes high-calorie items and increases
satiety in order to reduce energy intake. Reducing dietary
fat, the most energy-dense macronutrient, is used to
reduce energy intake. Carb reduction, which increases
satiety by driving up fat and protein, is also used to reduce
energy intake. Finally, some diets ban eating at certain
times or change meal frequency to reduce energy intake.
However, the more rigid a diet, the harder it is to follow.

Flexible rather than rigid dieting is associated with lower

BMI, bodyweight, self-reported energy intake, anxiety,
stress, prevalence of eating disorders and greater
maintenance of lost weight [8-11]. Diets requiring
abstinence from common foods such as bread, decrease
adherence and result in more drop-outs [12]. Very high
(6+) or very low (<3) meal frequencies result in an
increase in hunger [13-15]. Finally, low-carb and low-fat
diets can be equally effective for weight loss, confirming
that adherence is of prime importance [16]. So dont put
the cart before the horse, follow the hierarchy.

Energy balance: There is ~3500kcal per 1lb of body fat

[17] so a 500kcal daily deficit from maintenance calories
results in ~1lb of fat lost weekly if lean mass is preserved.
Set your deficit to lose .5-1% of your bodyweight weekly
[7]. Faster rates risk greater strength [18] and lean mass
losses [6]. Plan ahead to determine the time needed to
reach your target weight class.

Macronutrients: Calories are budgeted between the three

energy-providing macronutrients (protein and carbs:
4kcal/g and fat: 9kcal/g). An energy deficit [19], decreased
body fat [20], and increased physical activity [21] each
increase protein needs. Also, strength athletes benefit from
increased protein to assist muscular adaptation [22]. Thus,
while dieting set protein at ~2-3g/kg of lean mass [23].
Unlike protein, carbs and fat are used primarily for energy
not structure. Set fat as a percentage of calories then assign
remaining calories as carbs. Set fat no lower than 20% and
likely not higher than 40% or you may drive carbs low
enough to affect performance [7, 23].
Micronutrients: Popular diets are often micronutrientdeficient [24]. This is true even in traditional bodybuilding
diets which focus on clean nutritious foods [25-29]. Food
selection monotony and food elimination are the cause of
these deficiencies [25, 28]. Thus, food groups should not be
completely eliminated and you should consume a high
variety and intake of fruits and vegetables. Consume at
least 1 serving of fruit and vegetables each, for every
1000kcals consumed.

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Nutrient timing: The organization of your weekly deficit

can affect adherence, muscle retention, and fat loss. Not
dieting every day of the week may improve these outcomes
[30-32]. One way to implement non-dieting days is to have
a weekly reefed-day where carbs are increased until total
calories reach maintenance. Within a day, energy
distribution may also matter. As stated previously, very
high or low meal frequencies can threaten adherence [1315] and muscle retention [33]. Maintain moderate
frequencies (3-5 meals/day). Unlike endurance athletes,
powerlifters dont need to time carbs for glycogen storage
or replenishment. However, they may benefit from
consuming 0.4-0.5g/kg of protein ~1-2 hours before and
after training to expedite muscular repair [34].
Supplementation: Few supplements provide benefits.
Only some are relevant to powerlifters. Since
multivitamins seem to confer minor health benefits [35]

and since micronutrient deficiency is common while

dieting [24], a low-dose multivitamin should be considered
while cutting. Likewise, supplemental fish oil provides
health benefits [36] and should be considered (~2-3g/day
combined EPA and DHA) while cutting since fatty acid
intake may be constrained. Also, 3-5g/day of creatine
monohydrate may assist retention of strength and muscle
mass [42]. Lastly, intermittent (to avoid tolerance) preworkout caffeine dosing at 56 mg/kg may assist strength
maintenance [37-39].

Remember the hierarchy. If you miss your macro targets

the day isnt a wash; hit your calorie target. Dont worry if
you missed a post-workout shake; hit your total protein for
the day, it has a greater impact on muscle retention [40].
Also be flexible, use 10g ranges for macros or 150kcal if
you are just tracking calories.

Gauging Progress
Gauging your progress is important but simple. Two
variables matter, bodyweight and strength. To track
bodyweight wake up every morning, use the bathroom,
and weigh in nude before you eat or drink anything. After
each week, compare your 7-day average to the previous
weeks 7-day average. Determine if you lost .5-1% of your
bodyweight. If you did, dont change anything. If you lost
too quickly (>1%), increase calories by 5% and if you lost
too slowly (<.5%), decrease your calories by 5%.

If you want to go up a class, the hierarchy and how you

track bodyweight is the same. But, rate of weight gain
should be less than rate of weight loss. Experienced, adult,
drug free lifters, cant force feed gains. This is illustrated in
a recent study on rate of weight gain in elite athletes
performing resistance training. In this 12-week study, fastgainers eating ~ 600kcal more than the slow-gainers

gained the same amount of lean mass and strength, 2.5

times as much weight, and 5 times the body fat! The
additional weight gain was fat and it provided no strength
advantage [41]. To ensure you arent growing too quickly,
gain .5-1.5% of your bodyweight monthly.

For strength tracking, whether you estimate your 1RM

with rep outs, RPE-repetition relationships or 1RM testing,
you should know your total with relative accuracy.
However while changing weight, relative not absolute
strength matters. So, focus on your Wilks score which can
be determined simply by googling Wilks calculator. If
your score isnt going up and youre following these
guidelines, you shouldnt be changing classes.
The above graph is an example of a successful cut from
93kg to 83kg occurring over 20 weeks averaging ~.6%

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weight loss weekly. The lifters total decreased by 32lbs,

but Wilks score increased by 15 points!

Finally, a tip for the night prior to your meet: if you finish
all your food and fluids at an early dinner, you will wake up
weighing at least 1% less than you weighed before bed
(likely even less). Hydrate and eat after the meet weigh-in
(if its early) and youll lose a bit more. Thus, you can diet
to ~1-2kg over your class cut-off. When doing this, dont go
without food or fluids for more than 14 hours.

About the Author

Eric Helms is a co-owner of 3D Muscle Journey.
3DMJ is dedicated to providing evidence-based
information, community support, and holistic
coaching to drug-free lifters. Hes coached
hundreds of athletes, attained professional
status with the INBA and competed
internationally in raw-powerlifting with the
IPF. He holds two masters; in exercise science
and also nutrition for physique and strength
sport. He is pursuing his PhD researching autoregulation in powerlifting at AUT in New
Zealand. To find out more check out
www.3dmusclejourney.com.

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