08/09/2026
Weight Cut Case Study: John Peregrino
After pooling knowledge and being in touch with several nutritional experts, we managed to create a protocol for our fighters to follow ensuring they make weight on weigh in days! Of course we won't be divulging you with all the details as it's exclusive to our fighters, but we can share some of the basics! 😉
Before starting the Strikers Weight Cut Protocol, it is important that you understand when cutting weight, it isn't how much you can perspire and expel that will guarantee you make weight, but is more so about how much you don't retain in terms of body mass and fluids before hopping on the scales on Weigh-in day.
John has been put on a strict diet from Saturday (29/08) till Thursday (03/09), focusing on a high Fat and Protein diet while keeping his Carbohydrate intake to a minimum. (Minimum, not eliminated!)
We have calculated that John's Basal Metabolic Rate (BMR) is around 1580cals per day and with that in mind, kept his daily calorie consumption till Wednesday (02/09) at around 2100cals. He is also at close to no Sodium chloride intake daily to ensure he doesn't retain too much fluids during the cut.
Below are the Macros he needed daily till Thursday (03/09):
• Fat: 80-90grams per day
• Protein: 90-120grams per day
• Carbohydrates: 25-30grams per day
This will make sure he doesn't retain a large amount of fluids per day while carrying on with his fitness programming while not feeling like death, which finished on Thursday (03/09).
Thursdays intake is a lot stricter and requires John being below his BMR to ensure he is on weight the following day for the weigh-ins.
Another important variable in place for John is making sure he gets 8-9 hours of sleep every night as a lack of sleep massively affects the weight cut process!
Managing expectations when hopping on the scales.
John started this cut on Saturday (29/08) and we calculated he can safely reduce 1.05kg on average of body mass daily till he hops on the scales on Friday (04/09) during the weigh-ins. It is important that you do not stop trusting your diet, daily workouts and the whole process in general regardless of what you read on the scales, as it's
