Need help clearing up some *Sugar info*

[Ripped2Shredds]

I recently lost 15 pounds just cleaning up the diet cutting out sugary snacks and sodas, I feel alot better but I am ready to take the next ten pounds off as well. My question is about sugars and which ones to avoid and which ones to eliminate. A body builder friend of mine was tellign me that sugars are worse then fats? I somewhat agree to the extent of my knowledge. My diet is as follows:

6 egg whites
1/2 cup oatmeal (ole fashion crap, tasteless, not the sugary stuff)
1mg flaxseed tablet

50g Whey Protein Shake
1 Slice 100% Wheat bread with tablespoon of Peanut Butter

1 Tuna can 1/2 teaspoon mayo

1 Chicken breast
cup of broccoli (dip small amounts of fat free ranch)

50g Protein Shake

that is generally what I eat...Changes sometimes but they are very small.


I was weighing in at 197ish, but I caught a cold, and now I weigh in at 191, but I haven't eaten nearly anythign cause I can't swallow.

 

[Ripped2Shredds]

I guess I should add that I am really lookign to lean up a bit. I am currently at 16% BF tested by the handheld gadjets, I know those are error prone, but it is better then guessing off the top of my head. I would like to get down to 12 for a while then shoot on down to 10%. Thanks!