It looks like there is plenty of good info above so I will only try to add my relevant personal info:
Me = 104kg, high metabolism
Current FTP = 278, Max HR = 165
Training: @ End Week 5, Base Build 2, Low Intensity
Nutrition wise I follow conventional eating of food groups with extra protein, mostly meat. One change I made was POST RIDE NUTRITION. I have found that immediate, post-ride nutrition helps control my hunger.
I came up with this recipe for a during and post ride beverage and typically I drink 500ml after a 1 hour ride and 1L after a 1.5 hour ride. My workouts are 90% evening so I eat dinner after my workouts which is where I get my post-ride protesting from. The carbs for the drink and my dinner protein and other nutrients seem to consistently provide to what I need. I used to get leg cramps during the night but the drink also seems to have helped eliminate that problem.