I'm at work so cant search for this...sorry

[hngrygrl]

soooo.............

tis time. tis time to pull my head outa my ass, stop wasting my pretty and get my ass (literally lol) in shape (well, back in) before I turn 50 and cant say i miss my "20 year old body".

soooo, the question.

whats a "good carb" and whats a "bad"
I hear sooo many conflicting info. i know if its "white" its bad, but what about good ole fruit?

I already cut most if not all of the BK/mcdonalds out...so whats next?

I rarely drink pop.

anyways, answer when you can.

oh, and whats a good excercise I can do for my ass at home until my gym opens up here at work next month?
LOL

[B1gJ1m]

Good carbs are those like brown rice, whole wheat grain bread, they are complex and take longer to breakdown, they cause a much longer release of energy and do not cause the sharp insulin spike like simple carbs. Simple carbs are more like the processed foods, white bread, white rice pasta and fruit. There's more to it than just calling a carb good or bad. You need to look at the bodys response to them and where they are on the glycemic index. An apple has a higher index rating than a strawberry. The lower the index number the slower and more sustained relase of energy I've read some really great posts on here and learned a ton from the members of this board. When you have a chance you can search it and get a ton of excellent info on here that should be able to answer all your questions.

[Nikopapp]

Also, don't forget about your good fats.
You can dramatically change the GI index of a carb by adding healthy fat to the meal along with protein.
Olive oil, macadamia nuts, almonds, almond butter, natural peanut butter.
Too many people worry too much about carbs, and are afraid of fats but shouldn't be.

[pesty4077]

Good carbs include rice, yams, vegtables, fruits, oatmeal, whole grain breads. Don't forget your healthy fats, olive oil, peanut butter(natural), almonds, walnuts. I like this ratio in the off season, it keeps me lean,while gaining, 40% protien/ 40% carbs/ 20% fats. I would also suggest tracking your foods, www.fitday.com is free and will track ratios, which you can tweak towards yourself with your progress. Whey protein is fast acting, while casin is slow(good before bed) Try to limit carbs or cut out completely around 6-7 p.m. Try also to drink mostly water through out the day.

[doitright]

I would say squats, straight leg deds, and lunges.

[Ness]

Lot more to a carb source than just the carb. Obviously, you know from basic nutrition what is good or bad. Refined sugar, you should know is not good. If you want to get into comparing whole food carbs, think about the nutritional pros/cons of your carb sources. What carb sources give you the most enzymes, minerals, vitamines along with the energy source (fruits, greens)? This is the more important question in my opinion. Like mentioned above, the addition of EFAs are a must. I eat a balance ratio of all three macros (pro/cho/efa) for every meal. Personally, I never cut out one or the other in a meal. Losing or gaining wieght is about calories in vs calories out.