Malay is a college wrestler (trust me as well he had it to lose), do just as any other college wrestler does... I myself cut from 176 last year to 149 for an open tournament

In high school my sophomore year, after football I jumped up to 118 then back down to around 114 before season and wrestled 103. It was great until after xmas... 13-0 going into break ended the year 27-13, tougher 2nd half and having to maintain a lower weight all the time killed me. The same thing happened my Senior year 145 down to 130.

My advice isn't all about 3 little meals a day and 2 snacks. If I had to do it all over again I would do it this way.

Start the day with breakfast, whatever you want, cereal toast pop tart etc. It will jump start your metabolism and help your weight loss. No snack between lunch except chewing bubble gum. For lunch, have a glass of water. Go to practice and push yourself, but don't wear all the sweats and everything, they don't retain that much more heat, it's about how hard you work anyway. For supper eat about half of what you normally would so you only gain roughly a pound or pound & a half from food then drink 16oz. of your choice of beverage (water/gatorade/etc.). You will urninate most of what you drank out, and your body will metabolize what you ate.

Now when it comes down to a day or two before weigh in, it's not aobut what you eat but how much. I don't care if it's all carbs or all protein, it all weighs the same and will equate to the same as your body won't have time to store it. So be careful with how much you eat... I don't care how many moms say carbs will stick with you, NO THEY WON'T, and actually the glucose in it will retain more energy than protein. If you want more ideas check out the glycemic index.

Hope this is helpful.