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Making weight is one of the most stressful parts of competing, even when you've done it before. In this episode, Tina breaks down how to approach making weight the smart way, from choosing your weight class to meet day recovery.

Tina walks through three phases of the process: how to choose the right weight class based on how much you'd need to lose, how much time you have, and what else is on your plate; how to structure a sustainable, well-planned calorie deficit rather than crash dieting; and what the research actually says about short-term rapid weight loss strategies, including a breakdown of the ACSM Expert Consensus Statement on Weight Loss in Weight Category Sports, covering the benefits and risks of methods like sweating, fluid restriction, water loading, and more.

She also covers what recovery should look like after weigh-in, from rehydration and electrolyte replacement to glycogen replenishment.

Tina closes the episode by introducing her brand-new 12-week coaching program, Make Weight Keep Strength. This program is built specifically for female Olympic weightlifters who want to fuel for performance, take the stress out of stepping on the scale, and still enjoy food along the way.

In this episode:

• How to choose the right weight class for your next meet
• Building a sustainable calorie deficit (not one that puts you at 1200 calories)
• BMR, training energy needs, and why your numbers are individual to you
• The ACSM's breakdown of common rapid weight loss methods
• Rehydration and glycogen recovery strategies after weigh-in
• An inside look at the new Make Weight Keep Strength program

Make Weight Keep Strength

• Waitlist open: October 8th–12th, 2026
• Waitlist presale: October 13th–18th, 2026
• Program dates: November 2nd, 2026 – January 25th, 2027
• Only 8 spots available
• Follow @tinaserginutrition on Instagram so you don't miss when the waitlist opens!

Connect with Tina:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Grab your free Pre-Workout Nutrition Guide

New episodes every 2 weeks — subscribe so you don't miss the next one.