As part of eating healthier, other than eating it in foods like bread and ketchup (random examples I know) should I completely cut it out of my diet? I'm not sure if that goes straight to the belly, I think it does and then turn into fat?
Ht 5 "6"
Deadlift (current 335) Goal 400 by April 18
Squat (current 150) Goal 250 by April 18
Bench (current 225) Goal 275 by April 18
If your goals (as stated in your signature) are to get stronger, cutting calories won't help you reach those goals.
"Sugar" in and of itself isn't bad. Total daily calorie intake would be a better thing to be watching. But like I said, if you're in a calorie deficit, you're not going to make strength gains of any significance, or consistently.
"A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis
Your simple question requires a complicated answer....
Sugar in itself isn't bad at all. However, for someone like me (endomorph), It is only appropriate in large quantities after workouts.
Large amounts of quick digesting sugars cause the body to release insulin (too much glucose in the blood is poisonous, and your body uses insulin to shuttle glucose out of the blood and into body tissues). My body is predisposed to shuttling this glucose to fat cells, where other some other people have it preferentially shuttled to muscles.
If you were not a weighlifter I would say stay away from sugar as much as you can. However, weightlifters and athletes have different metabolic needs and quick carbs are useful for spiking insulin after workouts, which shuttle in carbs, proteins and other nutrients.
If you are fat or skinny fat, try to get most of your carbs from higher quality sources (sweet potatoes, rice, whole grains)
If you are a mesomorph, you probably wouldn't have bothered asking this question
5'11, 215 lbs
S:360 <---looking for 405 by may
Trap Bar Dead:495X2
Kinda agree and disagree with what the above posters said. Sure, sugar isn't necessarily bad. Its not essential though, and the difference between an ok amount and too much is very slim for most people.
The amount in ketchup isn't going to kill you. But sugar is EVERYWHERE, and the constant effect of releasing insulin throughout the day is what the problem is.
I'd say try keeping sugar intake under 10g at any one time (except maybe post workout). In addition to that, highly processed carbohydrates and even some unrefined grains can end up being just as bad for you as sugars.
For me cutting sugar out of my diet just kind of happened automatically switching to water instead of soda, and whole grain bread instead of white, all things along those lines. But it's still not completely cut out of my diet and I am starting to get great results as I improve my workouts and gain more muscle. When I eat for bulking purposes, I honestly don't worry about it, I just have fun. It really doesn't seem to be that big of a problem in my experience as long as you have a controlled basic diet that you can always go back to...
Bench: 45 lbs Bench: 235 lbs
Squat: 95 lbs Squat: 285 lbs
Deadlift: 100 lbs Deadlift: 330 lbs
I would avoid as much sugar as possible. Also depends on the type of sugar, I'm assuming you mean normal table sugar.
As far as going straight to your belly, that depends on other factors besides just eating the sugar alone.
Best lifts: 615/475/660, Raw w/ Wraps