Okay, new to the forum, not to lifting \ cutting weight.

I'm the most serious I've been about getting shredded up and I am actually the best I've ever been right now. Started back up with lifting back in July of 07 at 285lbs, now I am at 225lbs and since February I have gone from 255 to 225lbs.

Currently my diet is as goes around 40-50g carbs from oatmeal (plain nothing on it) in the morning along with that I will have 20-35g of protein before going to lift. I goto the gym for about 1.5 - 2 hrs, come home and have a protein shake (around 60g of protein), and I make around 2 lbs of chicken to take to work and eat during the whole day at work. This gives me around 200g of protein. I do dress it up but i don't do anything heavy on the carbs. Usually I have a light carb snack that gives me around another 20-30g of carbs just to give me another energy boost around 7,8PM.

My questions are this:

I know I need more sugar, or anything that will boost my insulin to build more muscle. I know it should be shortly after I lift, what are some of the best healthy ways of getting sugar or an insulin boost?

Any other ideas to tweak my diet? I feel that I've gotten it down quite well because I rarely (very rarely) cheat my diet.

How much would inserting complex carbs into my diet help assist in weight loss?

I was considering using clen to help boost my heart rate and metabolism to help my diet. I saw a liquid form, a pill form, and a spray form, which are the most reliable? And where would the most reliable spot to order from be?