Recommended Sugar intake on a diet?

[Solidandre]

Im wondering what would be an ideal amount of sugar while dieting? Im trying to keep it as low as possible, but would like a number so I know the general area of what I should consume. My friend who competes says try having a 0 intake, but everything has some natural sugars. So i was wondering what an ideal amount would be? 5,10,20 grams? Im on a high protein, moderate carb diet, consuming about 2500-3000 calories a day. Thanks.

[rigglemg]

0 intake, you will get some residual carbs which is OK. I do <30 g per day and take 20 grams dextrose in my PWO shake.

[Solidandre]

Thanks what about sodium content?

[ewitte]

I'll let sugar from fruit slide as long as its not excessive. Will eat more on the days I run. Yes they put sugar in anything. Also salt. I just make bring my own food now can't control everything with ready made food. BTW I aim for a maximum of 1000mg of sodium but depending on the day it could be less or as much as 1500. Was having blood pressure issues. The body only needs about 500mg.

[Solidandre]

So aim between 500-1000 a day, im making my own food so i pack my own stuff, i have 3 meals and its all the same, 1cup of whole wheat pasta, 1/4 cup crushed tomato for flavour, chicken breast or tuna, depending what i have at home. I eat that every day 3 times a day, and I supplement 3 shakes, made with water of course, and ive been having organic rice cakes after working out 2 is 50 cals, 0 sugar, 0 sodium, 11 carbs. Anything else i should consider?

[determined4000]

So aim between 500-1000 a day, im making my own food so i pack my own stuff, i have 3 meals and its all the same, 1cup of whole wheat pasta, 1/4 cup crushed tomato for flavour, chicken breast or tuna, depending what i have at home. I eat that every day 3 times a day, and I supplement 3 shakes, made with water of course, and ive been having organic rice cakes after working out 2 is 50 cals, 0 sugar, 0 sodium, 11 carbs. Anything else i should consider?

I wouldnt cut it that low unless you have some sort of medical problem where low sodium is recommended
gen. allowance is 2000 and if you train/workout you need electrolytes
if anything, up potassium intake

[Solidandre]

Ive just been talking to a buddy who is competing for a show, and he told me sodium retains water and if i want a nice dry lean look try to minimize it as much as possible and he said try to have 0 sugars, unless its natural cause obviously some foods have them

[determined4000]

slashing sodium is done TEMPORARILY to get extra cut looking
you dont want to always be water depleted = dehydrated
Do you have a photo shoot or contest in the near future?

[Solidandre]

No none of that, i just workout to keep a relatively fit body, I just wanna be extra lean this year, i spent 2 yrs bulking, went up to 235, now im 215, i wanna stay between 190-200 lean

[determined4000]

http://www.bodybuilding.com/fun/likness14.htm
like most things, salt is fine in moderation but gets a bad rap due to excessive use

[jrsonico]

takin 5000-6000mg a day from eggs, sauces, and CC. drinks lots of water n does cardio.

[ewitte]

http://www.bodybuilding.com/fun/likness14.htm
like most things, salt is fine in moderation but gets a bad rap due to excessive use

Thats because most single prepared meals have 1000-1500mg+ and easily 500+ for snacks. Eat 4-5 times a day and its very easily excessive.