low carb, high protien, no fat no sugar? weights menu???

I personally like 40% carbs and 30 each of fat and protein. Yes, eat your exercise calories. Especially if doing heavy lifting - you need ENEGRY to lift those weights and feed your muscles during recovery!

Don't be afraid to eat. Just make sure it is very clean. As far as sugar - avoid refined/processed sugar - try to get all (or at least MOST) of your sugar from your veggies and fruits (fresh not canned).

Take a look at my diary if you need ideas. I lift 3x a week and keep my diary mostly clean.

you want a high protein, low fat diet. about 1g of protein per pound of bodyweight each day you exercise. fats should consist mostly of good fats like what you find in nuts, fish, and some fruits. these fats affect hormone production, so you do want some fat, not no fat. you will also need some carbs both to provide energy to power your workouts and also to ensure that that protein is being used to repair and build your lean mass ( body won't grow or get any stronger if it doesn't have any fuel. )

i'd say go low carbs on rest days, cut sugar as much as you can, eat a decent amount of carbs on exercise days, and yes, you want to eat your exercise calories. preferably in many small meals over the course of a day, and not before going to bed.

hi i am embarking on a new weights program.
i was hoping someone would have an example or info or link that might help me....

i NEED a new eating menu for my current exercise regime.

monday- 45-60min legs weights, 8min abs
tuesday- 45-60min arms, 8min abs
wednesday- pole dancing, 8min abs
thursday- 45-60min upper body, 8 min abs
friday- 45-60min lower body, 8min abs
saturday active rest or 10km run
sunday rest

i need a new nutrion plan or something.
do i low carb, high protein,
do i cut sugar and fat
do i eat 1200cals
do i eat back or save exercise cals???

so confused helpppppp!!!!!!! :sad:

from your food journal, looks like you have a lot of protein, over 200 grams and a lot of carbs. how long have you been on that particular mix, andis it working for you?
unless you are going VERY heavy on the weights as often as you say you lift, i would cut down the protein to what your LBM is. if you are looking to lose, 1400 - 1800 calories a day might be a good target. this will lower your carbs and fat totals, but still provide you with a good mix. the tortillas are carb-dense, meaning they are pretty high while not providing very much satiety, so if you can cut out one of them and maybe add more raw vegetables, you'll have more food to eat while not going over your caloric limit. lol @ the kitkats! those are also not a good deal nutritionally and will add useless calories to your totals.
DO plan on an eating menu each day. it makes it much simpler to know what you are going to eat instead of grabbing something at the last minute and be lacking or over at the end of the day.
and gradually increase the intensity or duration of your exercise to consistently lose weight.

Personally I must say I'd load up on much more than 30% protein and quite a fair amount of fat, also. I'd go 40/30/30 p/f/c.

no fat?? fat is SO improtant

^^ This

After years of thinking fat was the devil, I am consuming 30% of my calories from plant-based ("good") fats and my super crappy hair is slightly less crappy, I am losing weight fast, my moods are much more consistent, and I feel more full for longer.

Fat is my new BFF. Don't fear it - love it.