This is my perspective and I believe this wholeheartedly. A good diet at the beginning or even prior to season starting will put a wrestler in the weight class that he will perform best in. There is a HUGE difference between cutting weight and losing weight. This is something many people inside and outside the sport dont seem to understand. (I didnt when I was coming up). If a wrestlers off season weight is 180 and has 15% body fat, should he be on a healthy low fat diet and working his tail off, he will naturally drop enough weight in a healthy way to most likely reach 170 in just a few weeks. Every wrestler will be different in their body make up, but generally a healthy diet and hard work will get you to the correct weight class and be an extremely healthy individual. Where myself and others run into the biggest problem is the "yo-yo" effect. 180 on Monday, cut to 170 by Friday, up to 175 by Saturday night, back to 180 for Monday. Rinse and Repeat. Your body has no fuel, no water, spent its energy and basically shut its own metabolism down. Do all our kids listen...haha you know better than that. Do some get it, yup...and those typically are the kids who dont tire in the 3rd, can wrestle 5 matches hard in one day and do not hate practice near as much as the others.