 What's up peeps? Quick video today, I'm in a caloric surplus. I want to be taking in good, quality, wholesome complex carbohydrate sources all throughout the day, but especially before and after I train. And today I'm going to show you guys the four top choices for me as far as complex carbohydrates, low sugar, higher in fiber. These four sources of carbs are what I have been using religiously lately and what I will continue to be using. And without further ado, let's get into it. So number one guys, number one is got to be Uncle Toby's oats. Oats are an absolute super food. They're a fucking staple of my diet. I put them in every single shake I have. I have meals, I porridge oats with different things in there. Blueberries, bananas, maple syrup. I put all sorts of shit with it. But as far as just your general ingredient, oats, you cannot go wrong. We've got a 40 grams serving. It's 150 calories, five grams of protein, 3.7 grams of fat. And 22.7 grams of carbs with 3.7 grams of fiber. So I'm not going to go into it. There are a huge amount of uses you can use for this. Pancakes, protein pancakes, smoothies, like I said, etc. It's a fantastic source of carbs and it's definitely my number one. Following that on the same sort of theme as the oats, we've got another cereal, which is wheat bits. Now, if you had told me when I was a young kid that I'd be eating wheat bits and liking it, I would have absolutely laughed in your fucking face. I hated this shit when I was a kid, but facts remain, as far as a complex carbohydrate source, low sugar, high fiber, you can eat on the go, you can eat whenever it's so easy. You just put a few in a bowl and smash it back. This is definitely a go to for me right now. So as far as the serving goes, we've got 33 grams surf, which is two biscuits, 118 calories, 4.1 grams of protein, no fat and 22.1 grams of carbs with 3.6 grams of fiber and one gram of sugar. So once again, it's it's pretty similar to this, except it's obviously in different form, but it's definitely a go to for me. A box will last a week or something like that, and then I'll go and get some more. And it's very cheap as well. So one thing one thing about these two is they're cheap as far as the volume you get. And of course, when you're bulking and you're eating a lot, that's what you're going to want. So from there, we go to your old mate, rice. Now, everyone has experimented with rice, whether it be brown rice, jasmine rice, sorry, basmati rice or jasmine rice. I really don't mind whether it's white or brown. To be honest, guys, once again, like if you had told me as a kid that I'd like brown rice, I would have laughed in your face. But the truth be told, I actually like the taste of brown rice over, you know, white rice. I think it's actually got taste, whereas white rice doesn't really have any taste. So regardless, you know, I'll put sources through it. I'll put other ingredients with it. So I never really eat rice by itself. But yeah, as far as the macros go, basmati rice is lower in carbohydrates. We've got 32 grams of carbs per serve. We've got 38 grams of carbs per serve with the jasmine rice. And we've got another 38 grams of carbs per serve with the brown rice. Five grams of protein per serve and about three grams of fat. As far as fiber goes, I think the one major advantage of having brown rice over white rice is actually the fiber content. You've probably got about a gram to a gram and a half of fiber in each serve of these. You've got about 3.4 grams of fiber in each serve of brown rice. But, you know, it's up to you. Number four, and we've got a sort of a bread sort of style of carbohydrate here, which is perhaps I don't know, you know, I don't necessarily have to get wraps. I'll get something to something sort of bread like, you know what I mean? So I get either muffins making sure they're low fat, like all of these other carbohydrate sources. But, you know, bagels, muffins, bread, wraps, waffles, fucking, what else do we get? Pipelets, you know, all sorts of stuff. I make sure they're low fat, low sugar, high carbohydrate. Once again, very versatile. You put whatever ingredients in, you wrap them up. I'll even just, if I just want carbohydrates and I don't care about fats or protein, I'll just stick honey on one of these and roll it up and just eat it like a fucking pancake. Per serve, we've got 212 calories, six grams of protein, 6.8 grams of fat and 29.7 grams of carbs. So the fat content, I actually didn't realize it's actually quite high on these ones. Now you can get light wraps and obviously you can get, you know, all your loads of bread and stuff are going to be extremely low in fat. But these are probably a little bit high for me, to be fair. But, you know, I do have them and like the rest, they're a versatile style of carbohydrates. So that was that guys, quick video. Hope you guys enjoyed. Hope you guys got something out of it. My go to bulking carbohydrate sources. And we're out. Peace.