Complex carbs are just thousands of sugar molecules joined together into one molecule. The Glycemic Index is used in determining which types of carbs are pretty straight forward or rigorous. It is very hard to determine which foods are classified as simple or complex without prior nutrition experience. You need to do your homework and research which carb sources will be going to best for diet. Most of your healthy carb choice are simply oatmeal, whole-grain wheat, fruits, vegetables, and pasta. You can apply others certainly, but these will give you an idea in the carb sources you should try to consume.
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Your carb-up days are for refilling your glycogen stores from the muscle, and bumping up calorie levels slightly to keep your thyroid whistling. They are not free-for-all, pig-out days. Make the most of make out of order and negate all body fat loss they achieved up until the carb-up day.
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Do some cardio. It not mandatory, but it truly is going make an oversized difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session in one week.
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