Water Cut Protocol (<5% Bodyweight)

Introduction
Because you’re cutting less than five percent of your total bodyweight, your cut should be very
straightforward. As an overview: we’re going to begin eight to ten days out, slowly ramping up
your water and salt intake so that we can get a better idea of how much your bodyweight
fluctuates under normal conditions. At six days out, we’ll move to a more aggressive water and
sodium load, before cutting all salt and eventually all water, too. You probably won’t need to
sweat at all to make weight, but be prepared in case that you do.

Phase 1: 8-10 Days Out

Begin your cut somewhere between 8-10 days out by:

1. Increasing your water intake to about 2 gallons (8 liters) per day (other fluids are okay,
but caffeinated ones don’t count).
2. Increasing your sodium intake to about 2 times your normal intake. You don’t need to
measure this -- just put more salt on all of your meals. I recommend sea salt.
3. Reducing your food volume if you eat a lot of fibrous vegetables. Substitute them with a
smaller amount of starchy ones. You said you don’t, so this shouldn’t be an issue.
4. Begin supplementing 100 mg potassium per day if you have easy access to it.

During phase one, you need to weigh yourself immediately upon waking and before going to
bed. Keep note of those weights for the duration of phase 1.

Phase 2: 6 Days Out

The following is based on a Friday morning weigh-in.

Monday
Increase your water intake to 2.5 gallons/10 liters. Increase your sodium intake to about 3 times
your normal intake (this is a little difficult; I recommend that in addition to adding a little more salt
to everything over what you were doing in phase 1, that you also eat several pickles over the
course of the day). Increase your potassium intake to 200 mg per day.

Tuesday
Keep your water intake at 2.5 gallons/10 liters,but switch to distilled water instead of tap if
possible. Keep your sodium level at 3 times your normal intake and keep your potassium
supplementation at 200 mg.

Wednesday
Keep your water intake to 2.5 gallons/10 liters, preferably of distilled water.

Limit sodium as much as you possibly can; be aware of foods that commonly contain high levels
of salt, such as:
● Chicken (even fresh chicken is often injected with a sodium solution -- make sure to
check the nutrition label)
● Eggs (avoid entirely)
● Protein powder (avoid entirely)
● Sauces and spices (check the nutrition label)

You can eat carbohydrates with breakfast, but eliminate them for the rest of the day. Substitute
higher-fat or higher-protein foods to keep your calories up.

Increase your potassium supplement to 300 mg per day.

Thursday
Limit your water intake to 16 ounces/0.5 liters spread throughout the day.

Three times in the day, take:

● 2 grams dandelion root (if available)
● 200 mg potassium
● 200 mg caffeine (don’t take too close to bedtime)

Limit your food intake as much as possible. I recommend grazing on unsalted, boiled chicken
breast or unsalted nut butter and taking in as little as possible without feeling weak.

Friday
I recommend waking up at least 4 hours prior to weigh-in in case you need to sweat. If you
don’t, you can go back to sleep.

Immediately after weigh-in, you need to rehydrate. As soon as you step off the scale, begin
drinking some type of electrolyte fluid -- I prefer Pedialyte, but Gatorade or another sports drink
can substitute if diluted by 25-50%. SIP SLOWLY. If you drink too quickly, you might give
yourself a stomachache. Drink at least 0.5 gallons/2 liters of electrolyte fluid immediately after
weigh-ins.

30 minutes after drinking, you can begin eating some type of light food. I recommend melon
with salt. Continue to sip on electrolyte fluid during this meal.
30 minutes after finishing the melon, you can eat totally normally, but keep sodium high. I prefer
sugary cereal with milk, but DO NOT EAT FOODS YOU DO NOT EAT NORMALLY. Continue
to drink throughout the day for a total of 2 gallons of fluid (water, electrolyte fluid, and whatever
else you choose to drink).

Sweating
It’s unlikely you’ll need to sweat, but if you do, you have two options: the sauna or a hot bath.

The sauna is slow, but not physically uncomfortable for most, and if you have access to a sauna
that gets over 140° F (preferably 160), it’s very reliable. To sweat in the sauna:

● Make sure you have a sweat suit. A specialized sauna suit is ideal, but sweat clothes
will work.
● Take 5-10 minute breaks every 15 minutes.
● HAVE SOMEONE WITH YOU AT ALL TIMES IN CASE YOU BEGIN TO FEEL SICK
OR DIZZY.

Hot baths are much more uncomfortable, but you can lose weight much faster with this method.
The big caveat is that you need lots of very very hot water to keep refilling the tub, since once
it's a comfortable temperature it doesn't help anymore.

To sweat in the tub:

● Fill the tub with water that is scalding to the touch. Wait until it cools to the point that it's
just barely manageable before entering the tub (don’t burn yourself)!
● Close the bathroom door, put towels under the door so no steam can escape, and turn
on the shower at full heat and get in the tub.
● Stay in the tub for as long as you can stand, which for me at first is about ten minutes.
Then get out, dry off with a towel, and stay in the bathroom for as long as you can (at
first about another ten minutes).
● When you can't stand to stay in the bathroom any more, turn off the shower, leave, keep
the bathroom door closed, and wait until you’re ready for another round.
● HAVE SOMEONE WITH YOU AT ALL TIMES IN CASE YOU BEGIN TO FEEL SICK
OR DIZZY.

IF AT ANY POINT YOU FEEL SICK OR DIZZY, DISCONTINUE SWEATING. MAKING

WEIGHT IS NOT WORTH YOUR HEALTH.