Diet to cut weight for high school wrestlers?

[JohnnyCoho]

Ok,..tryin to put together a healthy eating / diet plan for the high school wreslters I coach in helping them safely cut weight and lookin' for some sound ideas & diet plans. Any help would be greatly appreciated in this

They already know to lay off the Pop and sweets & anything that is labeled "High Fructose Cron Syrup" Or "Hydrogenated" and already know to drink mass quantities of water. Basics they know. Also as High Schoolers it is a problem to eat 6 meals a day like I do but their metabolism is already pretty high as it is.

I'd like to be able to type them up some kinda sample menu they can use at home. Ideas please?!?! or,...

,...maybe giving them the formula to figure out their own BMR and then give them a list of sample foods with protein, carb, fat, calories ect. This might work,..yes?

 

[damnit458]

Ok so seeing as I just got out of highschool (the youngin that i am -_-) i feel i might be able to give some suggestions.
I think the ideas you have so far are good, especially the second one. Try and get a list going here of healthy foods that you can eat that they probably wouldnt think of. I think when they here that their is a wide variety of foods that they can eat (probably 3/4 of which they never thought about) it wont seem as bad.
BMR could also work, although I think your gonna have a little bit more trouble getting kids to stick to that number of calories each day, although to be honest the friends of mine in HS that wrestles were hardcore, and dieted more than anybody I know. Hell one of my fondest memories of HS is walking into the lockeroom and seeing my friend running arround spitting on the ground to make weight heh.
Quick Question: You are trying to keep your kids at their weightclass that they are at now right? You dont want them gaining any mass...Just curious.

 

[ashley2212]

Here is a BMR calc http://www.bodybuilding.com/fun/issa64.htm

I think just getting them to focus on eating more natural foods would help enough. The only thing I worry about is that teens are easily influenced by adults in authority and their peers... this may sound cheesy, but make sure to re-inforce that you're just trying to help them make healthy choices - NOT develop eating disorders. There will always be a few that will take things to extremes... if you're going to be suggesting eating plans, be aware of each individual... it's a very touchy area with teens in particular.

Ok, that's enough of my rant. I think it's great that you're helping them to be aware of what they're eating. So many people still have no idea what sources of carbs or protein are. This is a great opportunity to educate them and get them set on the right track for the rest of their lives. Congrats!

 

[JohnnyCoho]

Thanks Ashley & Damnit. I think I've put together a good little info packet together for them. Giving them a calculation to figure out their own BMR with the following;

- Weight divided 2.2 to = kilograms
- kilograms X 24 hours to = calories (BMR)
- Calories X 1.5 (Activity Factor for my wreslters) = Calories to maintain current weight
- Then I've given them the amount of calories needed to cut or gain weight, along with protein, carb & fat amounts.

Have also given them a sample menu with sample foods as damnit has suggested.

I know high schoolers can be stuborn in their eating habits but we have improved drastically with them over the last few years,..especially with, leading by example.