complex carbs

[stlhrse]

Are complex carbs a bad idea if I'm not really doing anything, but watching TV or in the evening as a before bed snack? I've been drinking the oats and skim milk shake and really like it, but I don't want to have it at the wrong times and have it put fat on me. I'm trying to lose BF right now. I'm lifting weights and want to build muscle also, but mainly trying to lose BF right now.

[finny]

Complex carbs are necessary in your diet. The best time to have them is in the morning, before exercise, and about 1 hour or so after your PWO shake. All other meals should be protein+essential fats.+fibrous carbs(veggies).

All meals should look like this:

protein+carb+option(fibrous carb)
protein+fats+fibrous carb

You should also calculate your BMR(basal metabolic rate) and your TDEE(total daily energy expenditure). Depending on your goals, this will show you how many calories you should be consuming during the day.

[stlhrse]

What are essential fats? I know trans and saturated fats are bad.

What are fibrous carbs? Are they different from complex carbs? Examples?

Where can I go to calculate these things? BMR & TDEE

[TR'05]

Too much saturated fat is bad. Saturated fats have their place in a well balanced diet. Essential fats would be your basic o m e g a 3-6-9s. Flax seed oil, fish oils, almonds, peanuts, udo's oil (3-6-9 blend) all contain necessary "good fats."

Fibrous carbs= green veggies. Complex carbs usually contain some fibre, but I would not call them fibre rich.

[finny]

I would add olive oil to essential fats. When you have to make a salad, you can mix 1tsp of olive oil with 1 tbspn of apple cider vinegar and mix in with a salad.