Could use some good diet's....... Please

go run!

There are a lot of good wrestler diets on the internet - just make sure it is coming from a source you can trust. (google "wrestlers diet").

I can tell you first hand what we do at our house when they are cutting weight....

For breakfast, my sons eat low-fat cereal/skim milk with a banana or orange juice to drink.
For lunch, they eat Healthy choice soup: vegetable, chicken noodle or stew. They also eat as much salad as they want with NO DRESSING.
For supper, they have grilled chicken the size of their hand with steamed vegetables. Other days, they have two boiled eggs on toasted bread (no butter) or a turkey whole-wheat sandwich with lettuce.
I also push that they take along graham crackers and those really small boxes of raisins to school and keep it in their locker. In between classes, they grab a square or a box of raisins and eat it. Before practice, they eat two squares of graham crackers and have a banana, apple or other piece of fruit. By eating throughout the day - they don't feel like they are as hungry and it keeps their metabolism up.

And then the most important thing is to RUN and RUN and RUN.

how much water do they drink?

early in the week try to control your carbohydrate intake. stay away from cheap carbs like sports drinks and lots of bread. good sources of protein like boiled/poached eggs and baked/grilled chicken. fruit and fresh vegetables are also good early in the week. as the week progresses scale back on your portions, and control your water intake depending on how low you are going. later in the week switch from fresh to dried fruit, it tastes awesome and is low weight.

also, while running is an ok way to cut weight, i would suggest finding a workout partner to drill with. I used to do switch/reswitch, takedown, and stand up drills after practice with great success. they work all of your muscles and aren't as mind numbing as running is. I also jumped lots of rope the day before weigh in.

find someone to work with that will push you. it is much easier to run and work out when you have a partner that will push you to keep going

They only drink when they are thirsty. No more than that.

I do agree that they need to have a workout partner. My oldest son would run with his best friend early in the morning and sometimes in the evenings. Having a friend run with you makes you more committeed than trying to do it on your own. Each pushes the other.

When my oldest son was in junior high, he didn't like to just run so instead, he would get a few of his friends together and they would all play pick-up basketball. He was still running but at the same time, he was with his friends enjoying another sport.

rolling around after prac. in scramble situations helps u lose extra weight