I've read so much conflicting stuff about nutrition it's hard to really say. My approach lately as I try to cut a few pounds of fat while putting on more muscle is basically this:
- Every 3 hours I'm awake, consume 30g protein. Can be powder, 1/4lb chicken or other meat, few cups of yogurt, whatever.
- I avoid refined sugars when possible, although I bake a loaf of bread made with predominantly white flour (20% WW) every week and eat it with sandwiches.
- I eat a ton of veggies and whatnot.
- I will eat carbs before a workout if I feel fatigued 30 minutes before the workout. That includes lifting and cardio. I'll usually eat, like, a normal-sized home-made cookie (not some Mrs. Fields monster or whatever.) I figure before workouts I really want the super-refined carbs so I might as well enjoy a delicious cookie rather than sucking down some mediocre formulated energy gel.
- A friend forwarded me an article by some guy with a PhD from bodybuilding.com lately saying that studies indicate protein synthesis post-workout is not significantly affected by the consumption of carbs or not, so post exercise (lifting and cardio) I am actually just sucking down 30g protein and no carbs at the moment, and have suffered no adverse effects.
When I'm actually training for cycling, and planning long rides, I will go ahead and just eat a big bowl of pasta the night before any serious ride (2+ hours at a challenging pace) because I figure at that point, it all goes out the window and I really just need the calories so I don't bonk on the ride and have to take a nap on the side of the road.
If what you're doing is easy for you to stick to, not overly complicated (one thing I don't do is complex workouts or diets that require a lot of ongoing detailed attention, because I'll just get tired of it or screw it up or whatever) and seems to be working, then hey, I bet you're doing fine.
I'm unconvinced all the super detailed stuff makes a huge difference, though. For me the key is 30g protein every 3 hours (that has contributed to a very notable difference over the past few months) and avoiding desserts and trying otherwise to make the bulk of my food out of veggies, fiber, protein, and consuming a decent amount of fat and not a whole lot of starch and sugar except where needed.