It depends on how close you are to the weight you need to be in order to wrestle in your desired weight class. If you don't need to lose weight, you simply follow your normal daily athletic diet plan that should be made of 60% carbohydrate, 20% protein and 20% fat. Using the dotFIT program, you can design ideal athletic menus individualized for you including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your program.
If, at 4 days out, you still need to lose weight you will have to cut your food plan drastically by eliminating fats and carbohydrates to the point where you only have a few pounds left to lose to make weight on the day before weigh in. 24 hours before weigh in (BWI) it is possible to lose significant water weight by not drinking fluids (or eating much food) for the last 20 hours leading up to the weigh in. 48-60 hours BWI make sure you cut as much sodium as you can from the diet while drinking as much water as possible. At 20-24 hours BWI cease all fluid intake (and most foods) until immediately after weigh-in. Of course after the weigh in, you are free to eat and drink but make sure you load your system with good carbohydrates so you have full energy stores for the match. Key carbohydrate guidelines are listed here:
• Carbohydrates should make up approximately 60 percent (55-70 is the range based on length of activity -higher for longer) of your total diet.
• Starches and grains should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten every three to four hours.
• Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before & immediately after exercise to optimize recovery.
• Depending on the sport, growing athletes should consume 3 to 4.5 grams of carbohydrates per pound of body weight every day.
Good/Better Carb Meal Choices Not So Great Carb Meal Choices
Whole Grains (except pre-game meal – use refined grains) French Fries
-Pastas Fruit Juices
-Cereals Calorie sodas of any kind
-Breads Candies including chocolate
Potatoes – Any kind (avoid French fries whenever possible)
Fruits – Any kind