Here is link to the Anabolic Diet thread in the Supplement forum which is packed with great info.
But in the meantime, my personal experience is the less sugar and more starchy the carbs, the better. I like potatoes/starchy veggies, oatmeal, whole wheat pasta, some fruit, a little whole grain bread, rice. If I go overboard on the sugar I will almost always get puffy fingers that ache and I hate that so I try to stick to the above.
That said, I did once demolish five Krispy Kremes and 1/2 a pizza with nothing to show for it but a massive pump. Haha! But, that was an exception.