sugar and cutting...How much is TOO much!?

Someone please help me out here. I'm cutting and wanting to keep my sugar intake at optimal level, I have 200ml whole milk with my oats every morn, every other morn I add an apple. Post workout I have 50g maltodextrin (3 times a week) other than that any other sugar will come from my carb sources; oats, brown pasta, brown bread(have this rarely), peanut butter some greek yogurt occasionally that's about it...Help pleaase!

I think you could do without the maltodextrin, depending on how low bf% you're going for.

 Really? It's post workout that is all. 3 times a week. I need fast carbs post WO and malto is exactly that? I'm aiming for 9%

While they are very helpful post workout, it is ok to skip out on them for a while to make it easier to drop body fat.  I wouldn't resort to it unless you start stalling on weight loss tho...

 Ok cool, I just know that last time I was cutting I skipped carbs post workout my muscles really started to burn away after a few months, wasn't good in any sense! I think if it comes to it I may reduce the portion so it's not so much an overload that sound better? Also how many servings of milk is ok 2100 cal diet. At the mo I'm just getting 1 in the morn with my oats, but I want to swap my 2nd meal (pasta w meat to oats - sits better on my stomach) What I've been doing past few days is oats and whey together with a plate full of meat. That sound OK? 

Personally, I don't worry about the sugar contained in whole foods at all.  The only sugar I cut out is refined and added.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

 I guess you have a point there. I just want to do this best I can really. I never eat crap so any sugar I take in is from whole sources or the malto post workout. I'm thinking of adding a cheat meal once a month though as I never cheat/drink..Think it might help with losing the fat..Thoughts?!

The only way cheating will aid in fat loss is by reducing stress.

how is a glass of grape juice post workout, about 40g sugars while cutting?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

i stopped taking any kind of sugar after my workouts now. I take my creatine before as well now. Been working well for me so far.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

 I was using orange juice but figure the malto is waaay cheaper and you can throw it into your shake. Malto for 1kg is £2.99 whereas that's the same cost of say 4 cartons orange juice which is like 8servings whereas with malto you get 20 servings per kg. I remember reading on a Danmirage post about fat loss that juice wasn't great...I don't know for sure.

 Hmm..really. When I did that it didn't go well for me. Maybe I'll drop from 50g to 25 or something?

SEOINAGE


how is a glass of grape juice post workout, about 40g sugars while cutting?

Why not just eat a bunch of grapes?

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

I think pwo sugar is important.  Other than that I wouldnt eat any sugar.  I would stay away from the milk and yogurt that you mentioned.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


I think pwo sugar is important.  Other than that I wouldnt eat any sugar.  I would stay away from the milk and yogurt that you mentioned.

Ahh man..Really? The yogurt is full fat, only has 3g carbs per serving, that's not bad is it? Plus I don't have it everyday...See with the milk is has like 9g sugar as does any milk, so could I alternate it every other day? Would that help?? Just bought a big 4 pinter too.. 

motokouk

RollingStone


I think pwo sugar is important.  Other than that I wouldnt eat any sugar.  I would stay away from the milk and yogurt that you mentioned.

Ahh man..Really? The yogurt is full fat, only has 3g carbs per serving, that's not bad is it? Plus I don't have it everyday...See with the milk is has like 9g sugar as does any milk, so could I alternate it every other day? Would that help?? Just bought a big 4 pinter too..

Oh, I dont know much about greek yogurt actually.  3g doesnt seem too bad especially since dairy sugar absorbs slower than regular. 

Haha I still wouldnt eat it though, but Im completely anal about my diet.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

 Ha ha, I'm very much the same but I really want the milk in the AM..Maybe I'll just do like 120ml so it's there but not too much! Yeah it's quality Greek yog, I think I'll keep that in see how it goes. I could skip it next time I'm shopping. We'll see! 

King Bill Raaaymond

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how is a glass of grape juice post workout, about 40g sugars while cutting?

Why not just eat a bunch of grapes?

I dunno, take my creatine with it, digests faster, also curious how things would work out taking waxy maize with my creatine instead.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I've read waxy maize is very good. It's rapid digestion, faster than dextrose/maltodextrin so I imagine it would be far more effective than the juice.

I got the stuff cheap, was buying BCAA and for another 10 bucks I got 6 lbs of waxy maize.  I read that it won't cause an insulin response however, and don't I want that for creatine?  I could understand when cutting not wanting much of an insulin spike.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

 Well here's the info from myprotein.co.uk where I get my stuff from.

Waxy Maize Starch (WMS) is a complex, long-chain, super-high molecular weight, sugar and lactose free carbohydrate.

Many athletes feel WMS restores glycogen levels faster than dextrose, thus super-hydrating the muscle cells in record time. Taken immediately post workout as an insulin-boosting carbohydrate source, it is recommended to be taken along with a fast acting whey isolate or whey hydrolysateand other eugenic aids, such as creatine, glutamine andleucine.

The rapid digestion will send the creatine and whey to your muscle ASAP!