If you are trying to lose body fat and reduce your bod fat % then you must teach the body to burn fat for energy not carbohydrates. So on awaking and eating before training, everything taken in should be fat an protein. This causes the body to burn fat for energy. Eat fat to burn fat!! That doesn't mean you eat a lot of fat, look for around 20-25g before workout. Fats will be found in nuts, egg yolks, olive oil, beef,salmon, chicken, cheese.