2. Have carbohydrates in the morning (oats, whole wheat, etc) and during (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.  Replace sugar by maple syrup.

3. Take greens plus/V8 as a vegetable supplement if you can’t prepare vegetables during the day.

4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily.

5. Only drink water, dark teas and coffee ( teas and coffees are good for you only in Moderation and only black if you want to drink it. A cup of coffee or tea after a workout is good for your metabolism, No more than one. Sport energy drinks are not the best for your diet. Although some contain healthy levels of salt and potassium, they are difficult for you body to digest. If you have to drink sport drinks like gaterade, etc than be sure to dilute it with 50/50 water. STAY AWAY FROM REDBULL AND ALL OF THOSE OTHER GARBAGE ENERGY DRINKS!!!! PERIOD!!

6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work/school week on this day in containers that are easy to bring with you. This will mean a little of extra time spent preparing, but worth it in the long run. Once you develop a routine, it will be second nature to you and easy

7. Stay away from any food or supplement vitamin that states that they are the best for quick results. The best supplement for you body for energy is in the outside isle of the supermarket. AND THEY ARE NOT BRAGGING ABOUT IT!!!

8. Some vitamins are good for you. Vitamin C and Iron pills are great. A regular One a day Vitamin are also good for you. Expensive protein powders, Creatine powders and all of the others that cost a tonne of money are a waist.

Wrestling is a hands-on sport and the equipment used in the sport helps to lower the risk of injury. The required equipment will depend on the association, school or club sponsoring the sport, but all wrestlers use some standard pieces. Understanding wrestling equipment can help improve your skills and keep you safe when it comes time to hit the mat.
Singlet

A singlet is the uniform of a wrestler. Singlets are one-piece body suits made of spandex, Lycra or nylon. They are tight-fitting. This prevents the opponent from getting caught in the fabric. The top of the singlet dips down in the front and back, similar to a tank top. The National Collegiate Athletic Association requires singlets not be cut lower than the arm pits on the sides. The bottom, or leg, section should not go below the knees. Under the singlet, wrestlers can wear tights and a form-fitting T-shirt. The NCAA states that singlets are not the only clothing that a wrestler can wear. They may also wear spandex shirts and shorts. Whatever clothing option you take, it must tight fighting for your safety and your opponents.
Wrestling Shoes

Footwear for wrestlers are not a standard sneaker or running shoe. Wrestling shoes are lightweight and heelless. They extend over the ankle to provide protection. The bottom region of the shoes has a grip designed to provide traction while on a mat. The shoes have lace ties with a fastener on the top to hold the strings securely. NCAA reports that any problem with shoes laces is a violation and can cost the wrestler.
Headgear

Headgear is a critical piece of equipment for a wrestler. Headgear provides a protective grid that helps reduce trauma to the ears. Cauliflower ear is a term that refers to damage of cartilage in the outer ear from repeated hits. The headgear helps prevent this injury. Proper headgear fits over the ears and around both the top of the head and chin. The NCAA requires headgear to have an adjustable locking mechanism that keeps the piece from slipping around the wrestler’s head. Headgear must fit securely enough to prevent it from accidentally being pulled off by the opponent during a hold or maneuver.
Knee Pads

Knee pads protect the knees from repeated impacts. The knee is a complex structure and wrestling moves require athletes to kneel frequently during a match. A knee pad will also protect the player’s skin from abrasions that can occur with the surface of a mat.

Since people did not seem to offer more than a few names at a time, I thought I would offer a selection of some of the best at Greco, so here’s my take on the greatest Greco-Roman wrestlers of all time.

My definition would have to be the most dominant wrestlers: Those winning the most gold medals in the world championships and Olympics since 1948.

The first list is the undisputed best: Minimum 5 gold at Olympics and world championships combined with at least 1 Olympic gold. In my opinion, to be an undisputed best you would have to win an Olympic gold. Some great wrestlers never accomplished that.

The second list are some choices for the best around this weight category if there isn’t an obvious choice with at least 5 world level golds including the Olympics, or if they should be included as an honorable mention.

Since there have been so many weight classes I’ve listed several on the same line that are close to the same weight or at the same weight. However many have won titles at several weights, so it makes exact comparisons problematic.

I’ve seen almost all these in person or film, but have included a few that seemed to fill a hole at the 74-85kg area, that dominated in their era. I did not include wrestlers before the Olympics in 1948 and before the holding of consistent world championships by FILA beginning in 1950’s, as the competition was probably somewhat thin before those times.

Petar Kirov
no one in middle weights
Valeri Rezantsev
Nicolai Balboshin
Alexander Kareline, Istvan Kozma, Mijain Lopez

Vladimir Zubkov, Kwon Ho Sim
Jon Roenningen, Armen Nazarian
Soyan Reihannpour
Roman Rurua
Imre Polyak, Sergey Martinov
Islam Dugushiev , Fililberto Ascuy
Viktor Igumenov, Mnazakan Iskandaryan
Michail Mamiashvili
Hamza Herlikaya, Anatoli Kolessov
Giwi Kartosija
Maik Bullmann, Georgi Kogouashvili
Boyan Radev, Andrei Wronski
Alexander Tomov

A match can be won in the following ways:

Win by Fall: The object of the entire wrestling match is to attain victory by what is known as the fall. A fall, also known as a pin, occurs when one wrestler holds both of his opponents’ shoulders on the mat simultaneously. In Greco-Roman and freestyle wrestling, the two shoulders of the defensive wrestler must be held long enough for the referee to “observe the total control of the fall” (usually ranging from one half-second to about one or two seconds). Then either the judge or the mat chairman concurs with the referee that a fall is made. (If the referee does not indicate a fall, and the fall is valid, the judge and the mat chairman can concur together and announce the fall.) A fall ends the match entirely regardless of when it occurs.[33] In the United States, for the Kids freestyle and Greco-Roman wrestling division (wrestlers ages 8 to 14) in competitions sponsored by USA Wrestling, it is specified that a fall must be held for two seconds.[34]
Win by Technical Superiority (Also called Technical Fall): If a fall is not secured to end the match, a wrestler can win a period simply by points. If one wrestler gains a six-point lead over his opponent at any time in the period, scores a five point throw (a throw where the person’s feet go directly above his head, also called a throw of grand amplitude), or scores two three point takedowns (taking an opponent from his feet to his back or sides so that there is shoulder exposure), the current period is declared over and he is declared the winner of that period by technical superiority. If a wrestler wins two out of three periods in this way, he is then the winner of the match by technical superiority.[35]
Win by Decision: If neither wrestler achieves either a fall or technical superiority, the wrestler who scored more points during the period is declared the winner of that period. If the score is tied at 1-1 at the end of both standing and ground phases, the winner is determined by certain criteria. First, the number of cautions given to each wrestler for penalties; next, the value of points gained (that is, whether a wrestler gained points based on a one-, two-, or three-point move); and finally, the last scored technical point are taken into account to determine the winner of the period. Generally, the wrestler who scored the last technical point will be awarded the period.[26]
Win by Default: If one wrestler is unable to continue participating for any reason or fails to show up on the mat after his name was called three times before the match begins, his opponent is declared the winner of the match by default, forfeit, or withdrawal.[24]
Win by Injury: If one wrestler is injured and unable to continue, the other wrestler is declared the winner. This is also referred to as a medical forfeit or injury default. The term also encompasses situations where wrestlers become ill, take too many injury time-outs, or bleed uncontrollably. If a wrestler is injured by his opponent’s illegal maneuver and cannot continue, the wrestler at fault is disqualified.[36]
Win by Disqualification: Normally, if a wrestler is assessed three Cautions for breaking the rules, he is disqualified. Under other circumstances, such as flagrant brutality, the match may be ended immediately and the wrestler disqualified and removed from the tournament.[37]

Wrestling is a form of grappling type techniques such as clinch fighting, throws and takedowns, joint locks, pins and other grappling holds. A wrestling bout is a physical competition, between two (occasionally more) competitors or sparring partners, who attempt to gain and maintain a superior position. There are a wide range of styles with varying rules with both traditional historic and modern styles. Wrestling techniques have been incorporated into other martial arts as well as military hand-to-hand combat systems.

Wrestling is one of the oldest forms of combat with references to it as early as the Iliad, in which Homer recounts the Trojan War in the 13th or 12th century BC. The origins of wrestling can be traced back 15,000 years through cave drawings in France. Babylonian and Egyptian relief’s show wrestlers using most of the holds known to the present-day sport. In ancient Greece, wrestling occupied a prominent place in legend and literature; wrestling competition, brutal in many aspects, was the number one sport of the Olympic Games. The ancient Romans borrowed heavily from Greek wrestling, but eliminated much of its brutality.

During the Middle Ages (fifth century to fifteenth century) wrestling remained popular and enjoyed the patronage of many royal families, including those of France, Japan and England.

Early Americans brought a strong wrestling tradition with them when they came from England. The settlers also found wrestling to be popular among Native Americans. Amateur wrestling flourished throughout the early years of the country and served as a popular activity at country fairs, holiday celebrations, and in military exercises. The 1st organized national wrestling tournament was held in New York City in 1888, while the 1st wrestling competition in the modern Olympic Games was held in 1904 in Saint Louis, Missouri. FILA was founded in 1912, in Antwerp, Belgium. The 1st NCAA Wrestling Championships were also held in 1912, in Ames, Iowa. USA Wrestling, located in Colorado Springs, Colorado, became the national governing body of amateur wrestling in 1983. It conducts competitions for all age levels.

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