Need advice regarding PWO carbs while bulking

[NoFatChicks91]

Stats 22 yrs old 200 lbs 6 foot 4. Bodyfat percent my guess, about 10-12. I can see all 8 abs when I flex.

Yes, haha I'm bulking over the summer

Now first thing is first. My workouts are long. About 3 hours, non-stop. That is NOT going to change.

HIIT cardio is performed for roughly 30 minutes, 5-6 days a week. This, also, is NOT going to change. I will burn 600-650 calories from cardio.

I'll start my bulk with 4000 calories and increase as needed. 400 g protein, 400+g carbs 100+g fats

I eat extremely clean.

The main question I have is this: I'll be eating 100g of complex carbs preworkout. I want to eat carbs/protein after I lift and again after cardio. Which types of carbs would be optimal, when?

I will lift for 2.5 hours, then I'm consuming a shake. The shake will contain protein and carbs. Immediately after I take this shake, I'll do cardio. Then I will take another shake once I am finished with cardio. I'll have a meal about 30 mins later with more protein and complex carbs

My Question is this: I want simple carbs post workout. I'll just be dumping honey in with my protein shake.

The Way I see it, I can do it a few ways

Either
1. 3 tbsp. of honey (50g carbs) after I lift and then 3 tbsp. honey (40g-ish) carbs after cardio. Then oats 30 mins later

2. 6 tbsp. after my lift, immediately before cardio (90g carbs?) then after cardio, so about an 45-60 mins later, complex carbs (oats)

3. I could blend oats with my protein and take that immediately after lifting (complex carbs), do cardio, then consume another shake, this time with simple carbs.


I'm sort of leaning towards option 1. Kind of seems like the best way to split everything up to give me that insulin boost after both workouts, prevent catabolism, and aid recovery. Thoughts?

 

[NegroPops]

3 hour long gym sessions, with high intensity cardio 5-6 days a week? I think that may be a little overkill, but who am I to tell you what to do. What works for you, works for you. If you are trying to bulk, you need to make sure to get enough calories. Those long, high intensity workouts will really deplete your glycogen stores, and even consuming 4000 calories a day may still put you in a caloric deficit.

I think option 1 is your the best choice

 

[NoFatChicks91]

Thanks brother! I'll opt for option one. I've put on at least 40 lbs of lean muscle the past few years training like this. It's worked for me. I'll probably go up close to 4500 calories or, perhaps higher, soon.

 

[WolfpackAlpha]

My Question is this: I want simple carbs post workout. I'll just be dumping honey in with my protein shake.

'Although honey is a high carbohydrate food, its glycemic index varies within a wide range from 32 to 85, depending on the botanical source.'

I wouldn't call honey simple per say, especially if you get a lower GI honey with fructose in it. That's not going to be your best choice for high-glycemic carbs PW.

The Way I see it, I can do it a few ways

Either
1. 3 tbsp. of honey (50g carbs) after I lift and then 3 tbsp. honey (40g-ish) carbs after cardio. Then oats 30 mins later

2. 6 tbsp. after my lift, immediately before cardio (90g carbs?) then after cardio, so about an 45-60 mins later, complex carbs (oats)

3. I could blend oats with my protein and take that immediately after lifting (complex carbs), do cardio, then consume another shake, this time with simple carbs.


I'm sort of leaning towards option 1. Kind of seems like the best way to split everything up to give me that insulin boost after both workouts, prevent catabolism, and aid recovery. Thoughts?

You can split into a TKD style carb load, go with whey+dextrose pre-workout, sip on a whey/caseinate/maltodextrin shake during your workout, for PW go with a why/egg protein mix + dextrose/maltodextrin + glutamine load. If you use glucose disposal agents, that should ensure maximum shuttling of glucose into the muscle tissue.