HAVEN BJJ
Performance
Haven BJJ · Performance

Weight Cut Protocol

Fill in your numbers, pick your weigh-in format, and get a day-by-day plan — training, carbs, fibre, sodium and water — plus a post weigh-in recovery plan tuned to your weigh-in-to-competition window. Download it as a clean PDF.

Tuohy Nutrition — sports dietitian

This tool is for general guidance only and does not replace personalized advice from a qualified professional. Haven BJJ's sports dietitian Sarah Tuohy is specialized in making weight for combat sports: tuohynutrition.com

Athlete & Bout Details
All weights in kilograms. The plan runs from today up to your weigh-in.
Haven BJJ
Weight Cut Protocol

Your Protocol

Daily Plan
Each day shows your targets for the five levers. Adjust around how your weight is actually trending.
Post Weigh-in Recovery
Haven post weigh-in protocol. Replace fluid lost first, then refuel low-fibre. 24 h format = ×1.25 fluid + staged reload & fight-day meals; same-day formats prioritise fast rehydration, a 1 g/kg carb + 0.4 g/kg protein meal, and 30–90 g pre-competition carbs. 24 h meal portions auto-scale to the athlete's walking weight (~12–13 g/kg total refuel).

Important

This weight cut tool is intended as a general guidance tool only and should not be considered medical or individualized nutrition advice. Weight cutting can carry health and performance risks, and individual needs can vary significantly.
Tuohy Nutrition — sports dietitian

If you are planning a weight cut we strongly recommend working with a qualified professional who can assess your situation and guide you safely. You can book a consultation with Sarah Tuohy, the sports dietitian of Haven BJJ, at tuohynutrition.com.

Work with your coach, weigh yourself daily, and stop and rehydrate if you feel dizzy, cramp badly, stop sweating, or feel unwell.