workout and diet

Question
hi
am an average weight 19 year old male, i have a flat belly so am not trying to diet here. i do total body strength workouts 3 times a week with 1 day break interval. problem is, am a university student, and i go outings and eat junk food occasionally, mostly sugars, rarely processed and fatty food.
my question is, if i go 2 more days to the gym and do cardio, is that good enough to counter these outings?
also why do most workout nutrition experts totally rule out sugars from their diet, don't i need these sugars for lasting energy?
i apologies if these questions are foolish, am a software engineering student :(
thanks alot

Answer
Abdul,
Simple sugars are quickly digested, so they do not give you lasting energy. Whole grain carbohydrates like oatmeal and sweet potatoes would be a better choice for that. If you are not gaining weight and your not a diabetic, then eating simple sugars should not be a problem.
Laura Kraemer,Slimkids.com

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