My preworkout meal was typically an hour or so prior to training. 50g whey and 60g carbs from just over 3/4 cup of oatmeal. Intra carbs were taken in as 100g cyclic dextrins (Glycofuse). Post-workout was either steak and white rice or whey protein with fruit/fruit juice. Training always lasts 1-2.5 hrs depending on what I am doing. I ate the postworkout meal 1 hour after training (no need to rush, I had been taking in nutrients for the entire workout). So around 300g carbs in 4 hours or so.