What do you guys suggest to eat to sustain the workouts that I will do over a typical week for me especially on the days when I train or exercise for > 3hours+? My schedule includes low to moderate intensity of cycling as a form of transport to and from home and work and that's 30mins each way. I'm in pretty decent physical shape but wondered how much fitter and efficient I could be if I bothered to eat properly. I'm about 170cm and 82kgs, probably about 5-7kgs to lose. By no means am I fat but could lose that dead weight. I have read the FAQs but can't really find anything that is 'tailored' to me (unless I missed something). I have no specific goals but rather than to have a decent base of training and diet. I currently do the following training schedule but only eat twice a day (albeit usually large meals). The meals I eat are just whatever I feel like, some days i will be a good boy and eat Subway or salad, other days I eat noodle soup or curry. I don't supplement or watch what I eat per se. Monday - weights + cycling (30mins) Tuesday - kickboxing 1.5hrs + BJJ (1.5hrs) + cycling (30mins) Wednesday - Judo (1.5hrs) + cycling (30mins) Thursday - kickboxing (1.5hrs) + BJJ (1.5hrs) + cycling (30mins) Friday - weights + cycling (30mins) Saturday - optional fun exercises such as boxing pad work, cycling with buddies, judo/BJJ or whatever the hell I want but nothing serious (1-2hrs) Sunday - rest. Thanks in advance guys.